Quote (JukeBOXX @ Jun 10 2013 02:24pm)
For the first few months my routine was 4 times a week
1km seated row on highest resistance
5x5 squats 50kg
5x5 bench press 40kg
2x15 low row 33kg
2x15 lat pull down 33kg
3x10 tricep pushdown 20kg
5x5 overhead press 20kg
3x15 leg press 60kg
5x5 pectoral fly 55kg
5x5 chest press 45kg
5x5 abdominal press 55kg
plank hold 90second
cycle 2km
My diet consisted of pretty much eggs and usually bacon for breakfast, fruit during the day and pasta, chicken/steak + vegetables for dinner and then a small second dinner later on of a piece of steak/chicken. Greek yogurt with fruit for desert. I took creatine (creamorph) once a day, and protein shakes (cytogainer) twice a day with milk,I know it is supposed to be taken with water but the taste is so horrible that I just can't.
I got food poisoning about 2months ago and didn't go to the gym for about 2 weeks after that and since then I've only put on maybe 1kg though I changed my routine after this incident to something easier and just never picked up full routine again sadly, I have seen improvement in my body the past 2-3months but the weight isn't increasing, I am trying to get to 75kg.
My routine now is 3 times a week due to work schedule changing
5x7 squats 60kg
5x7 bench press 45kg
2x15 low row 35kg
2x15 lat pull down 35kg
3x10 tricep pushdown 20kg
5x7 pectoral fly 55kg
5x7 chest press 45kg
5x10 abdominal press 55kg
plank hold 90second
Breakfast now is just a roll or cereal, dinner chicken+vegetables and often rice, lots of fruit and a small yogurt at work. Still take creamorph and protein shakes but only on gym days.
Now that I have typed this out it kind of does seem like I am not trying as hard and that's why I'm not seeing progress as quick as before =[ Do you think I should try and go back to 4 times a week and creatine/protein everyday and try to eat more eggs for breakfast?
Also on a sidenote can you link me to any good exercises for forearms please? My bicep and tricep have like doubled in size but my forearm is still very skinny and it is the 1 part that I most want to bulk up a bit so I can't make a circle with my fingers around it
Exactly. It does seem that you have relaxed too much and thus have removed the consistent growth you were previously enjoying.
4-5 days a week of training and GREATLY increase your calories. You need at least an extra 1,000-1,500 cals per day to reach your goals. More cytogainer, more eggs, more chicken, more steak, more complex carbs (potatoes, pasta, brown rice, oats, etc). Add more good fat too (olive oil, avocados, etc)
FOREARMS GUIDE::forearms would need to be trained 2x per week to bring them up to speed. You will need to do a higher volume with them than your other muscle groups:
Front BB Wrist Curls
Rear DB Wrist Curls
Side DB Wrist Curls
Front Cable Wrist Curls
DB Twists
Overhand Curls
Hammer Curls (DB)
Towel Curls (add a towel to the bar on a starndard DB/BB and curl with it, gradually using a thicker towel each workout so that your grip opens more and more)
do 5 sets of 4 exercises (your choice) with sets like this
Set 1 - 10-15 reps low weight warmup with good form
Set 2 - Increase weight for a maximum of 12 reps
Set 3 - Increase weight for a maximum of 8 reps (8th rep should be extremely hard)
Set 4 - without stopping from set 3, cut the weight down by 40% and do as many reps as you can until failure
Set 5 - without stopping from set 4, cut the weight down another 25% and do as many reps as you can until failure.