Well just came back up off that wedd'n, actually didn't look too bad in pics but I feel like I need more arm and shoulder work. In the process of tweaking my routine, jumping from about 50 sets a week to prob over 80
Weight is at like 186, once this fucking NYC weather gets right though I am jumping on the bike
Improved the diet too, lot more veggies and fruits, but I still have treats to get the rest of my calories
Did shoulders yesterday. Actually got through the whole workout
Weighted dips/chins: 60x8/45x8, 60x9/45x9, 60x10/45x8
Upright DB rows (total weight)/posterior raises(per hand weight): 3x80x10/20x10
Shoulder press: 3x10x105
DB curls(total weight)/inverse grip curls: 3x10x80/10,10,9x45
One hand cable pushdown/overhead push "outs": 10x30/10x62.5, 10x35/10x62.5
So far so good on this new routine. All that work happened in about an hour, so no cortisol. And my weight on compounds seems to be holding up OK. Key will def be to make sure I get enough rest and food, but I think I am getting used to the increase in volume. No cutting in sight, still got a long way to go.
A lot of my lack of progress was also cause I kept getting sick. But I think it was my old gym and I just left that. So maybe my old routine would have worked. But IDK.
youre strong as **** and u been on your compound grind for a minute, maybe you could try something more isolation heavy for 2-3 months. you say your lack of progress is due to getting sick, but your routines always looked terrible to me(no diss). i just noticed the day by day routine on your spreadsheet and i wouldnt give that to my worst enemy.
you call tuesday a chest day, but youre doing 23 sets of exercises and only 9 of them are for your chest
you dont have any incline chest exercises, no barbell rows, no db rows,
just try phat like lambo said. kooked,lambo,wilt,ocmf are all getting great results from it.
do the weighted chins and weighted dips on your arm day....give your chest and back the respect they deserve and dont tire yourself out doing all those arm exercises on chest and back day
Last edited by houston911; 05-09-2012 at 06:48 PM.