[nolimits7]

My name is Nick and I hail from Edwardsville IL, where I just completed my business management bachelor's degree at SIUE. I'm 24, 5'11" & 173lbs, 14% bodyfat. I have been lifting consistently since the summer of '06. My passion for bodybuilding has really grown and my goals are to become a personal trainer and someday own a gym. I have alot more to learn about the sport and that is one of the reasons I decided to join the Dungeon.

On Monday I just started a program that gets my in the gym 6X a week. I do roughly 4 exercises per muscle group. I just finished a program doing 4 x 12,10,8,6 on most lifts, so now I thought I'd try more weight and less reps (4-5 sets x 6,5,5,5,F). Some of the exercises I do 3 x 8-10 still (Flyes, Cable Pressdowns, Lat Raises). The last set of my core exercises is usually a failure set @ 60% w/ no rest from the previous set (I guess it could be called a dropset). My goals are just to get bigger and stronger, but more specifically I need to get off the plateau I've been on with my chest

Monday: Chest, Back, Abs
Tues: Shoulders, Arms
Wed: Legs, Abs
Thurs: Chest, Back
Fri: Shoulders, Arms, Abs
Sat: Legs

What day should I do traps? w/ back or shoulders? maybe legs on Sat.?

Let me know what you think about all of this....

[Valpuesta]

From newbie to newbie... Welcome man...

[KM]

Welcome to the Dungeon.

I do traps with my Shoulders.

[Freak]

I usually do traps with shoulders. What do you do for chest? Please post your diet.

[nolimits7]

My diet consists of a cereal (usually wheaties & granola) & eggs for breakfast
I drink a protein shake an hour before my workout, sometimes a banana.
For lunch I try to have a chicken breast or lean hamburger w/ rice or pasta side. Supper is usually whichever i didn't have for lunch (chicken or burger) w/ broccoli & sometimes wheat pasta. I drink protein shakes after my workout and before bedtime as well. I'm also taking Noxplode, Nitrix, and Cellmass (just started all 3 this week). I was previously taking Cytosport's Fast-twitch pre w/o supplement. For snacks i try to stay w/ granola bars, cottage cheese, yogurt, and an occasional peanut butter & jelly sandwich.


I just started doing this for Chest this week:

Monday: Flat Barbell BP: 5 x 5,5,5,4,F @ 60%
Inc Dumbell BP: 4 x 6,5,5,4
Dec Barbell BP: 4 x 6,5,5,4
Dec Dumbell Flye: 3 x 8-10

Thursday: Flat Dumbell BP: 4 x 6,6,5,4
Inc SM BP: 5 x 6,6,5,4, F @ 60%
DB Pullover: 4 x 5-8
Inc Dumbell Flye: 3 x 8-10


But I was doing this (Nov-Jan):

Wednesday (Weeks 1-4) - afternoon
CHEST – lower chest priority:
Flat BB Bench Press 5 x 8-12
Decline BB Bench Press 4 x 10-12
Decline DB Flye 4 x 8-12
Upright Cable Crossover 4 x 8-10

Sunday
Flat DB Bench Press 4 x 8-12
Inc DB Bench Press 4 x 8-12
Dec DB Bench Press 4 x 8-12

[Freak]

You defiinitely need to be eating more especially considering you are working chest 2x/wk. Check out the nutrition sectioin and my bulking primer.

Maybe try lower reps/heavy weight Mon. and Thursday shoot for more volume.