[Pumperh]

hello

im new here at Bodybuilding dungeon, and this is my first post : Wave :

Abit facts about my self first, then ill come into what my problems are and what i want

When i began training:
years: 15
height: 180cm
Weight: 58kg

After at while doing machines i vent from 58 to 60 in a month a gain on 2kg, wich is okay after then the machines dident help any thing and i began reading alot on the internet making my knowlge to bodybuilding wide...

I startet doing Free weights and after 6month i gained 2kg per month, after that i turned 70kg using the supplements Kreatin, Protein after træning on on off days...

the next 3-4 month where hard, but i kept going, the gains wherent that high now, 1kilo if lucky on one month, after alot of time i turned 74kg and i had almost trained 1year now..

Now the weather was hot and i Sweat alot u dont know how much, my new body made me feal Big and bulked.. The Summer weekation was a hard time to train...

Through that time i whent from Fullbody to 2split

Now im:
year: 16
Height: 182cm
Weight: 72kg

my maxes:
Deadlift 160kg
Squat 100kg
Benchpress 65kg

Now for the help i need !!!

i havent gained muscle alot of time, and im really sick of it ! ime eating enough, im traning as before, im taking Proteins and Weightgainer but still !

i havent done Progressions, none HST princips !

i Really need you guys help! any thing will help and ill answer as fast and what u want


Btw i hope u guys understand my english, due to im Born Serbian, Live in Denmark. Speak English and german, so its a bit hard keeping it clean

thx

[lil_big_junior]

welcome aboard the dungeon

post your diet & training programme

[Pumperh]

Im not haveing a strick diet, but here goes

Morning: Cornflakes + milk
Morning: 3Bananas
Morning: 150g Weightgainer

Pastmorning: Spagetti/macaroni
Pastmorning: Bread with meat things

Afternoon: alot of Pasta, Chicken, Rise,
Afternoon: 50-100g Weighgainer
Afternoon: Milk

Pastnoon: Bandana
Pastnoon: Random food


At the moment im going on some thing called Afterschole on english... Wich is a normal school where u sleep, eat, do sports and hang out...

so the food is limited i cannot choose what to eat when im there, but when there is food i Eat as much as Proteined- Kcaleid food as i can
And drink as much milk as i can ! for a little protein


This isent that optimal i know, but have had a little break from traning due to that stupid school !ive choosen lines where i dont do sports like = computer and making things out of iron, gold, silver hahaha..


Program
At the moment ive been doing a fullbody becuz i dont have that much time at the school

my fullbody would be:
Benchpress
Flys
Deadlift
Squat
Militarypress
Biceps Curl
Dips
Bent over rows

Right now im playing around with HST 2, i have taken a week off for diskonditionereing then beginning

[lil_big_junior]

thats why you're not making gains cos your diet sucks...post your full w\o split aswell

[Pumperh]

Mandag:
Breast, shoulder, Triceps + stoumach

Tirsdag:
lægs, back, Biceps + traps

Onsdag:
Cardio, eller frig?

Torsdag:
Bryst, Skulder, Triceps + mave

Fredag:
Ben, Ryg, Biceps + nakke,lægge






Bryst: benchpress / Incline benchpress?

shoulder: Military press / Upright row /
Lateral Raise

Triceps: Dips / Pushdown

stoumach: Crunch / Kneeling Crunch

Lægs: Squat / Benpress

back: Bent over rows / Dødløft / CB pulldowns

Biceps: DB curl / BB curl

Nakke: Shrug

Basis: Squat,Dødløft, Bænkpress , Military , Bent over rows

[lil_big_junior]

english bro

[Pumperh]

Yeah well its a normal Pull / Press 2split program

im not doing any traning now btw, so it doest matter... what im looking for is Maybe a HST program
with progression and such

[lil_big_junior]

cool i'll post some points for you sometime today & im sure the guys here will help u too...

[Pumperh]

where can i upload pictures, so u guys can see how my hst looks like ?

[lil_big_junior]

go advanced

[Pumperh]

this is the exersies for my HST2, im really new at this program so all critis are welcome