Pls help me.

Hi.

I'm currently 155lb (started my "clean bulk" at 150 3weeks ago) and I'm 5'9.

My friend suggested I bulk up a bit to build a strong foundation; if you were wondering why I'm bulking.

My main focus for a while has been to cut down (went from 180 to 140) and was huge on cardio. Now my focus is shifting to stronger lifts.

Here is my current workout routine...

Workout 1=
OHP 5x5 95lb currently
Dumbell later raises 3x12 20lb
Dumbell shrugs (?) 3x12 50lb
Incline bench 5x5 95lb currently
Dumbell raises (?) 5x5 30lb
Machine for side raises
Incline bench dumbell press (?) 5x5 45lb then 50 last
Then variation of abs about 15' total

Workout 2=
Bench 5x5 135lb currently
Decline bench 5x5 115lb currently
Incline bench dumbell 5x5 45lb then 50 lb last
Flat bench dumbbell raise (?) 3x12 25lb
Machine for forward press and vertical press 3x12
Machine for superman press (?) 3x12
Flat bench dumbbell press 5x5 40lb
Abs stuff but mainly oblique

Workout 3=
Generic bro workout
Curls for girls
Triceps
ALOT of ab stuff.

Workout4=
My biggest one..
Deadlift up to heavy single (currently 295 for 3 reps with rest) *no chalk or belt or wraps. 100% pure natty)
Deadlift 5x5 at 225
Deadlift 3" deficit 3x12
Snatch (yes after deadlift) 5x5 95lb
Front skwaaats 3x12 (135lb)
FUCK back skwaaats
Rows (idk weights. I think 110 lb it says but I doubt it.) 3x12
Lat pull downs (130 it says but idk) 3x12
Pull ups (like 8 clean ones...lol)
Dumbell pulls on bench(?) 5x5 55lbs
Machine for back extention 3x12
Bar rows 3x12 (90lb)...bar at a holder and 45lb so idk if that's really 90lb....




Basically what are some movements you feel are musts when trying to build a strong foundation.

Thx

This post was edited by WolfBody on Feb 15 2016 12:56pm

How about some legs

Bench squat Dls.. just do some compound movements.

I'll post on diet if someone can help me, but it's relatively clean.
2600cal
140 protons
300carb(?)
Less than 70g fat


I'd say I'm like 15%bf....

That freshman 15lb was killer... played sports in hs so I ate crap like crazy and was able to keep the body type I wanted but in college it all came down. Slowly got fat in the worst places possible.

This post was edited by WolfBody on Feb 15 2016 01:05pm

You're gonna have massive lateral delts and chicken legs by the looks of it. Why no legs, as dirtyman pointed out...

Looks like a lot of volume and workload too, which is fine but 2600 calories seems quite low to put on the size and strength you desire. Then again I'm a skinny fucker that needs over 3000 to put on an ounce, it's entirely possible your body needs less calories.

This post was edited by dro94 on Feb 15 2016 03:15pm

how long have you been training and what do you aim to achieve?

He needs to work on his arms, he's only curling once a week?

Imo, add bis and tris to every workout, skip squats.
Also, more chest, shoulders, and bis.
And tris.

My calves are absolutely aesthetic af. Only part of my body that I get compliments on. Never a fan of huge legs. I feel my upper body isnt large enough yet to proportion out my if my legs increase.



If you include cutting then 1 year but if you mean strictly bodybuilding then about 5months. Want to be able to deadlift 600, stay under 164.5lb (end goal) with less than 10% body fat. Basically lean with visible abs.




I feel that my maintenence is 2100. I Know I'm able to cut down easily at a steady pace if I eat 1700. Tried eating 2300 but I stayed the same. I simply can't eat over 2600 anymore, feel like vomiting after eating 1300 in one sitting.




any bodybuilding or powerlifting programs I should look into?
I know I shoulster add more for my arms but Im only able to lift 4-5times a day during a normal week. Want to make the most out of them.

Just started taking 3mg of creatine. I skip out on days I don't exercise. Should I even take it considering I just started lifting?

did you do full body at all at some point

I used to do full body compound movements 3 times a week for 5 weeks. It was for the time because if I had focused strictly on chest I would have been lifting the 85lb bench...no one wants to see that.