was aimed at the other guy, your post made some sense

My bad brother, I apologize for that.

^ dont listen to this kid he cant spell mythos right

I list the weights in kg, if you want the easy way to convert kg-lbs use the following formula: kgx2,2=lbs

10kgx2,2=22lbs
25kgx2,2=55lbs
50kgx2,2=110lbs

Yesterday did the following chest routine, did not count reps, all to failure:

Warmup: Triceps cable pulldowns, 4x50 5kg

Chest:

- Incline dumbell press, immediatly followed by fly 12kg/16kg/18kg

- Incline bench press 25kg/35kg/35kg

- Bench press 35kg/45kg/50kg

- Pec dec (seated flies) 20kg/20kg/20kg
Just focusing on form, making sure the only contracted muscle is the pec, chest forward, shoulders back, head raised.

- Seated chest press 45kg/60kg/75kg
Not a good indication of strength, the squeeze at the end of the motion is very intense though.

- Pushups 12x/10x/10x
Just a finishing touch, drain myself of all leftover energy and muscle strength I have in my chest. What comes up, must come down, repeat until utter and complete failure.

Triceps:

Forgive my English, the name of the exercise are unknown to me.

- Skullcrushers, doing on the same incline as the incline bench press 12kg/18kg/20kg
Dipping them really deep to get the best stretch and pump in the triceps.

- Laying barbell raises 5kg/10kg/15kg
Laying on my back, having a crooked barbell raised above my head, dip it down after my head and strengthen my arms, only moving lower arms while keeping elbows vertically.

- Pyramid cable pulldowns 5kg-25kg
Squeezing every amount of energy from the arms. Going up and down.

- Kickbacks 5kg
Doing it once for both arms separately, followed by a small rest. Twice for both arms, thrice for both arms.

Thinking about supplementing a bit more. Currently only taking 5gr of creatine a day after lunch.

Caught with flu, sucks hard!

Been lingering to get ill for a week now. Sweating, coughing and everything hurts. I think it's my body telling me to take a rest from it all so I won't be going to the gym for one week. See it as my deload even though it fucks up my schedule.

Hitting it hard, as well as doing the qualifications for national squash championship, didn't make it sadly...

Also had chest pains around my heart area, so I stopped taking creatine and no energy drinks anymore. It helped. Will take closer notes to eating my vegetables, fruits and bread.

You can do whatever you feel works but I'll share with you what I've come to learn works best for me. What works for one doesn't necessarily work for everyone but it might be worth considering
I'll just tell you my split. It has worked quite well for me. I am reversing it this week because I play in a touch football league and games are sat/sun and I was doing legs too close to my games and found that I was fairly useless on the field because my legs were shot from leg day
To start every workout I do a quick warmup for the muscles I'm working that day and then do a mile on the rowing machine. In total this part takes 10-12 or so minutes.

Monday: Lower back, shoulders, abs
Tuesday: Bis, tris, calves
Tuesday: Quads, hamstring, forearms, abs if I feel like it
Friday: Upper back, chest.

As of this week my new routine looks like this

Monday: Quads, hamstrings, forearms, abs if I feel like it
Tuesday: Upper back, chest
Wednesday: rest
Thursday: Lower back, shoulders, abs
Friday: Bis, tris, calves.
Sat/Sun: rest

The reason I do this is for many reasons. I'll break it down to the most important though. First, every imprtant muscle group gets hit every week

On certain days I always do 1 main exercise that is the same while other exercises on that day may change for that muscle group from week to week.
All the main recruiter muscles for an exercise day are offset by their main work day by 3/4 days.
On leg day I always do squats, and deads on lower back day. Bench on chest day and pull up or lat pulldown on upper back
example. deads (lots of hamstring recruitment, some quads as well) for lower back on monday.
I work quads (lower back recuitement) and hamstrings 3 days later; Thursday. Deads also work grip strength a lot on Monday, hence why forearms are on thursday as well. Again, 3 days rest.
same thing with arm day and upper back/chest day. bench press uses a fair bit of tricep recruitment. Most pull exercises for back use bicep recruitment. hence the 3 day split between them. tuesday for bis/tris and then friday for chest/upper back.
I also do abs (or try to anyway) on days where core stability is essential to the lift (squats and deads). reason being is core is already being used, so why not do a little more and well... abs... nawimean?
Doing it this way gives each muscle group enough time to rest and repair before it is used again. And in pretty well every instance every muscle group gets hit twice a week in some capacity
It has always seemed silly to me to work the muscle group that IS the recruiter for another muscle group on the same day, such as chest and tris.

Another reason I do my splits the way I do is because I have a fairly high intensity at the gym so I don't have to fuck around with dedicated cardio days. My cardio is good because I work hard when I'm there and I hate treadmills and jogging etc
You'll notice that I often have one upper body and one lower body component on most days. That helps with compound sets. Outside of the big lifts I like to do compound sets to save time at the gym.
I do not do compound sets with squats, deads, lat pulldown/pullups or bench press though. and I always start (after warming up of course) my routine with that lift first.
For example, on arm day I'll do preacher curls and immediately go into skull crushers and then rip off a set of seated calf raises and repeat it 3 times so each exercise sees 3 sets.
I won't have any rest time between sets to save time, build up cardio and doing it like that allows enough rest time for each muscle group to get the necessary 1-2 minutes of rest between sets. That's where the one upper body exercise and one lower body exercise comes in handy.
It's not effective to compound sets when 2 different exercises work the same recruiters, or same muscles in general so I've designed my program so when I compound sets one exercise doesn't interfere with the next exercises muscles that are being worked.

And lastly, I like to work muscles that work against each other on the same day. Quads/hamstring, bis/tris, upper back/chest, lower back/abs etc. Helps keep things balanced and things like posture and flexibility in check

Also, rest is really important to see gains which is one of the biggest reasons why I do it the way I do. Your body needs time to recover and repair the tissue or you won't get stronger, or bigger.
3 or 4 days rest is perfect for a full recovery. It helps minimize deload weeks too.

As you can tell, I've given this considerable thought....

Rlebar, thank you for your consideration!

Haha, I had the same. Played soccer for years and used to workout as well, when your legs are burned up, it's not good for the soccer match.

Your 5-day split looks very interesting. Keep in mind I get a good hamstring / leg workout by playing squash on mondays.

Here are a few goals I hope to complete this year:

- Learn how to squat properly (I cannot dip my ass very low)
- Learn how to deadlift properly (never deadlifted before)
- Have a sixpack before 30-06-2015

My plan is to contact a guy who works out really hard and did some roids before and ask him if he could judge my form and give me pointers on the deadlift / squad. I also do abs in between the other sets of workouts and will reduce calorie intake for the next months. Focusing more on veggies and fruits and cut out the kebabs / frites / soda completely (weekends excluded, I like to live).

"For example, on arm day I'll do preacher curls and immediately go into skull crushers and then rip off a set of seated calf raises and repeat it 3 times so each exercise sees 3 sets. "

I dislike this. I focus on each muscle group individually, 3 sets of preachers, then 3 sets of skullcrushers and finally 3 sets of calf raises with increased lbs and intensity.

Can you tell me what results you achieved with your schedule?

im a similar height and weight to you, and i started from your starting weight too.

my routine is chest/tris, back/bis, shoulders/legs and then do abs whenever. initially, i felt like my chest and arms were lacking, so i did chest/tris x2, back/bis x1, shoulders/legs x1 per week

now i feel more balanced i go 3-6 times a week depending on how i feel and do everything evenly.

the routine doesn't matter too much, unless you are a pretty advanced lifter, which you aren't. just make sure youve got a lot of compound lifts in there, good accessory lifts and follow it up with proper nutrition

Thanks drobro94!

After my week of absence (being ill) I returned and gained minor gains. I am starting to feel too comfortable with the weight I am pushing and I need to go higher for more improvement (keep in mind, I'm only doing this for the mass, strength is not important).

Did my shoulders today, started with OHP with dumbells, small warming up with some stretching and flapping. My front raises (give me time to learn the English description of all exercises and movements) with dumbells I go all the way top. Not stop at the middle at shoulder height, but going all the way top and squeeze there, before returning. Someone told me today that up until shoulder height is enough, this was the same guy that told me that when bench pressing the bar should not touch your chest... Is a complete ROM required during this exercise and if not, why?

I go to the gym 4-5 days a week and just follow the schedule I have of chest - tri / back - bi / shoulders - legs.

Still no clue how to deadlift / squat correctly. I stretch my achilles heels a lot lately to make sure I have my heels on the ground in preparation of some squats. After stretching I work calves.

I've been trolling a bit too much in here, so let's take a serious note.

- Pictures will be uploaded next week

We have a squatrack but the side handles are adjustable. Problem is, I cannot deadlift HEAVY weight with big plates on bith sides so the bar is too low to lift comfortably (or am I bitching here?)

If I were to deadlift the bar inside the squatrack on the handles, the bar would be ~35cm off the ground. Is this good enough for now until I go up in weight and have the 20kg (45lbs) plates on both sides and squat from the ground?

No possible construction whatsoever to have the bar placed at around ~20cm which I assume is a normal starting position.

1st of May is my next weighing moment, I think 75kgs (165lbs) is achieved, but otherwise very close. I lost some remainder fatties from my sides in the last months.