Well thanks for all the praise but after reevaluation of my photos I am really rather dissapointed in myself. The improvement is not nearly what I thought it was in my head. None the less a reality check. Anyways I have been out of the country for 17 days with little to no ability to train or really control my diet so my routine is all fucked up and I am going crazy. Soo while skimming through some of the impressive indingo logs I was motivated to changed my approach and rewrite my routine. I was going to post in bb training but figured here will do. I still plan on doing five day split but volume is definitly increased.
1) Standing press barbell: Warm up light weight with intention of performing at least four working sets.
2) Lateral dumbbell raises: Four sets or more
3) Single arm lateral raises: three sets
4) Bentover db raises that hit posterior delt: four sets then supersetted with life fitness machine
5) Smithh machine seated behind neck press: three to four sets
1)Flat barbell bench: warm up with four working sets for reps and then four heavy singles
2)Incline barbell bench: three to four sets
3: Weighted dips: four sets
4: Incline flys: four to five sets
5) Decline flys: four to five
6) push ups
1) weighted WIde grip pull ups: 4-8 sets
2) Chin ups:3 sets
3) DB shrugs: 4-6 sets
4) DB rows:4-6 sets
5) Full clean 4-6 sets
6) lat pull down:3-5 sets
7) Deadlift: 4-7 sets
1) Back squat: 5-8 sets
2) Front squat 3-4 sets
3) Stiff leg DL 4- 6 sets
4) Ham curl: 5 sets
%) Quad exten: 6 sets
6) Lounges: 4 sets
7) Leg press
1) Standing ez bar cur
2) Tri pulldown
3) db curl
4) Skull crusher
5) barbell curl
6) weighted dips
This isnt exactly the order in which exercises will be performed that I usually play by ear but this is a rough idea. Back day is difficult for me beacuse I usually dont have enough energy or maybe its balls to do full cleans and deadlifts for maximal effort. So I usually drop one but its so hard because I love the both of them and feel their equally important. I am really trying to induce some hardcore growth here becuase while strength is improving it is rather slow and hypertrophy in my eyes has dwindled down to being hardly noticeable. I am hoping to add 20 lbs in the coming six months. I have achieved all my goals so far so I am hoping with some fine tuning of my workout and diet I will become such a freak that when I look at my bmi index at my height to weight ratio I will be labled as morbidly obese. With the knowledge you all possess I am sure I will get there.
Take a look at Christain Thibs 14 week transformation. He literally was unrecognizable after 14 weeks. Really put into perspective what you can accomplish when your motivated, disciplined and posses the right kind of knowledge. This whole game is a science and the better you understand it the farther you go at least thats what I have taken from observing CT's approach.
Time was sometimes an issue but I feel with anyone unaquanted with a bulk diet the real issue is simply consuming so much food. Before lifting I only ate maybe twice a day sometimes only once. WIth the bulk diet it was usually at least four meals going up to 6 meals a day. It was a shock to the body and my stomach constantly stuck out going to the bathroom like 3-4 times a day.
My diet sucked mainly I tried to consume high calories and high protien. I didnt care how I did this. I naively thought being a very lean 140 lbs that there couldnt be anyway for me to get fat so I said fuck it and ate everything. Morning was eggs and maybe a shake. Lunch was meat with carb source. Pre work out was small carb source or shake. Then dinner usually another meat and carb. Then night right before bed I had a shake and carb source/ maybe sandwhich. Didnt really keep track just tried to eat heavy. Even coined my own motto I shared with my skinny brethren. Lift heavy eat heavy sleep heavy. haha makes some sense
As I learned more about nutrition I made mental note to stay away from as much processed food as possible because I feel this is worse kind of food.