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NEW TRAINING REGIME REQ/ CRTIQUE REQUIRED

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KHAN2
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2011/03/16 23:28:47 (permalink)

NEW TRAINING REGIME REQ/ CRTIQUE REQUIRED

Hi,guys i have been a memeber for quite a while,  not posted for a while forgot passwords etc,but allsorted now.
I am looking for  a fresh change or crtique of existing training-goals to bulk and get bigger.
 
history- training for around 11 years complete gains of about just over 5 stone,current bf about 15% and have done about 4 cycles last major one was in 2005 and sice then done 2 short anavar cycles,mainly stayed natural.
 
stats
5.9", 32 waist,17 1/4 arms cold/ 173/4 pumped,47" chest / bf about 15% generaly quite muscular & dense
best chest 220kg with straps and 1 rep (on anavar cycle dec 10) current 140kg 8 reps & 180kg 2 reps squat 180kg 5 reps /dead 180kg 5 reps - i have pushed whilst on cycle to 220kg for squat & dead
goals-14st lowbf chest at 50" and arms 18" cold and thereafter to cut
 
DIET
MORNING OATS
MIDMORNING TUNA SANDWICH
LUNCH PIZZA/ OR CHICKEN BREAST WITH VEGETABLES DEPENDS WHERE IAM
MID AFTERNOON TUNA SANDWICH
GYM
POST PROLABS WHEY 4 SCOOPS
MAINLY CHICKEN OR MEAT DISH WITH CHAPPATI BREAD
 
training
monday- chest - flat bench 4 sets/incline 4 sets dumbells 3 sets/ finish on cables or pec dec
             - shoulders - dumbells raises/ arnold presses side raised - 3 sets each
tuesday- back- deadlift 4 sets/ latpul down 3 sets / rows 3 sets /finish with t bar 3 sets
wed- bi & tri- pushdowns/ skullcrushers/ ropes 3 sets barbellcurls /ez bar/ cables/ incline dumbells 3 sets each.
fri- legs squat 5 sets/ leg press 3 sets/ raises front & back 3 sets calves 3 sets
 
I appreciate this is alot to take in, but from experience the guys always wanted detailed info,i occassionally swap bodyparts around,i.e. chest bi shoulders & tri etc  and i also appreciate someofmy post may overlap in to other areas,its been a while.
 
what can i do different? excercise? is there anything missing,iamtrying to bulk as much as possibl before a cycle iam planning  in summer in order to reach my goals.
 
thanks
#1

2 Replies Related Threads

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    James
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    Re:NEW TRAINING REGIME REQ/ CRTIQUE REQUIRED 2011/03/27 19:38:04 (permalink)
    Sorry you've had no replies
     
    How are your gains on that routine?

    James Collier - MuscleTalk Co-Owner
    @JamesCollierMT


    #2
    vince red
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    Re:NEW TRAINING REGIME REQ/ CRTIQUE REQUIRED 2011/03/28 11:54:31 (permalink)
    Hey Khan, your routine doesn't look that bad considering your experience and gains already. I would replace the lat pull downs with chins though if you can do them. Nothing really wrong with your 4 day split though you could also look at dropping it to 3 days with alot more compound movements.
    Your diet confuses me a litle considering your bulking, I dont see much fat in there and pizza to me seems like a strange choice unless its a localy made fresh one with some extra protein o top.
    I would suggest posting a full example day of food intake in the diet/nutrition section. Your probably training hard enough but your diet is possibly holding back you progress.
    #3
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