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

Should be a good summer brays

Man I did a pure leg day yesterday for the first time EVAH

Hamstring DOMS

I feel like this will help catapult my deads though which is important.

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.

I got it



Addresses my weaknesses (arms + shoulders)
Gets in more leg work (more test)
Somewhat balanced

I fucked it up this week but I will start next week. I think I will add some light squats to my dead day (more test = gains). Also finally got in w/NYSC ($52/month, $65 for wifey)

My old gym was making me sick (literally)

leg DOMS is a swag killer mayn

The way I am, the first week I do something new I'm down bad

But then,

Am I reading this wrong or do you have more sets for biceps than chest?



**** kinda peanut butter and jelly **** is this bro?

My arms + shoulders are lagging. This is jut temporary until I get everything balanced. Then I will go to a more balanced routine

Plus weighted dips + chins are compounds. So I really have 15 sets for chest. So yea you kinda read it wrong.

If blasting a lagging body part with volume was the cure, we'd all do it.

And your shoulder girdle is getting hit 5 days, not a good idea.

You really need to look up how to make a specialized routine. This is what, the 3rd/4th routine this year targeting your arms and shoulders ?

yeah, this routine looks kinda

ctk, from the pics i've seen you've got pretty nice size on your shoulders and arms. your chest needs more attention than those 2 body parts.

Im frustrated brehs. I'm open to suggestions

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

imo you should just cut 2-3 months

you can build up muscles and all that, but if you got a noticeable layer of fat it will never look as good as it could

why dont you just try PHAT?
http://www.simplyshredded.com/mega-f...ated-2011.html

after just about 1 month and a half i look significantly bigger at 153 than i did at 175

Seriously.

How about trying a tried-and-true routine for once before worry about targeting what you think needs to be specialized. There's many out there..

Alright... PHAT it is....