[iksnoved25]

Anyways, Im looking to increase strength and lean muscle mass as well as perhaps get that BF% down.

I am currently:
158 lbs
5ft 11in
unsure of BF%, however a hand held BF calculator at my gym(Golds Gym) had me at 7.8% however I feel that I am more around the 12% range and my bench max is prob around 185-190.

I am currently on a high protein diet taking the following supplements and eating around 5 meals a day.
*GNC Amp Mass XXX
*GNC Amp Amplified Wheybolic Extreme 60
*ABB Creaforce(Creatine Mono)
*Mega Men Sport Multi-vitamin
~GNC Amplified NO Loaded ~ **JACKED**
(My buddy works at GNC and gets me a 30% discount on their products)

I have just ordered the Asteroid Stack(Anabolic Pump, Prime and Powerfull), along with Jacked.


This is my Dosages of each suppliment. Please critique it and let me know what to change.
--Thanks!

Mega Men Sport--Multivitamin
Jacked(going to replace NO Loaded)---Pre-workout
Amplified Wheybolic 60--Post Workout Protein
ABB Creaforce(creatine Mono)--Post Workout Creatine
Mass XXX--Meal Replacement Protein


--Ordered, being shipped, awaiting arrival.
Prime
2 capsules...3 times per Day(with meals) = 6 per Day

5 days on/2 off

PowerFull
2 capsules...2 times per Day

(2 caps Pre-workout, 2 caps before Bed) = 4 per Day

7 days per week

Anabolic Pump
1 capsules...3 times per Day

(1 cap Morning, Pre-workout and Post-workout meals) = 3 per day

7 days per week


this gives me the following as far as durations:
Prime 30/week = 4 week supply
PowerFull 28/week = 3.2 week supply
Anabolic Pump 21/week = 4.3 week supply



Workout schedule is as followed:

Monday: Chest and Arms *Cardio*
Tuesday: Back and Shoulders
Wed: Rest *Cardio*
Thursday: Chest and Arms *Cardio*
Friday: Back and Shoulders
Saturday: Legs *Cardio*
Sunday: Rest

I am working on getting what I can out of the workout and the time I have to work out in. Because of my varying work schedule, its hard to schedule specific muscle groups per day, ie Chest and Bis on monday ect. It is always constantly changing which gives me time to get what I need done, when I need it done. Cardio consists of Running, sprinting, jogging(HIIT) for a solid 30 minutes around the neighborhood.

Let me know what you guys think. Thanks!

[mikeh40+]

Originally Posted by iksnoved25

Workout schedule is as followed:

Monday: Chest and Arms *Cardio*
Tuesday: Back and Shoulders
Wed: Rest *Cardio*
Thursday: Chest and Arms *Cardio*
Friday: Back and Shoulders
Saturday: Legs *Cardio*
Sunday: Rest

Let me know what you guys think. Thanks!

i think your split is all over the place,
first your training chest and arms 2x a week/ back and shoulders 2x a week
over kill really, since you can get in 5 workouts, i suggest you vary your workout,
such as
monday- chest
tuesday- shoulders
wed. rest
thursday- legs
friday- back
saterday- biceps and triceps
sunday - off

fit your cardio in when ever you want to fit it in.
anyway this will get rid of the multiple same body part workouts your doing on your current regime.

[Moro]

How old are you bro?

Remember the asteroid stack is very powerful *no pun intended* recovery is super quick so high frequency training IMO is definitely an option and recommended if you ask me,

The thing that caught my eye however was the upper body twice a week and legs once, id hate to see you walking around like the popsicle man

[iksnoved25]

Im 19 in about 3 weeks. My legs are pretty strong right now and my thoughts were lifting them once a week with the cardio about 4 times a week would be fine. If things need to be changed I would throw in legs on Wednesday as well.

[iksnoved25]

Originally Posted by mikeh40+

i think your split is all over the place,
first your training chest and arms 2x a week/ back and shoulders 2x a week
over kill really, since you can get in 5 workouts, i suggest you vary your workout,
such as
monday- chest
tuesday- shoulders
wed. rest
thursday- legs
friday- back
saterday- biceps and triceps
sunday - off

fit your cardio in when ever you want to fit it in.
anyway this will get rid of the multiple same body part workouts your doing on your current regime.

So do you think im going over-kill on the chest/back 2times a week? I have thought about breaking down my workouts into specifics per day but I feel like I get more done in the gym by doing more workouts and working more muscle groups. Usually i do not feel sore after 2 days (ie, lifting chest monday, then thrusday again). Although I know your muscle is still rebuilding if it ISNT sore I figure I would lift it regardless.

Thanks again for your reply.

[mikeh40+]

Originally Posted by iksnoved25

So do you think im going over-kill on the chest/back 2times a week? I have thought about breaking down my workouts into specifics per day but I feel like I get more done in the gym by doing more workouts and working more muscle groups. Usually i do not feel sore after 2 days (ie, lifting chest monday, then thrusday again). Although I know your muscle is still rebuilding if it ISNT sore I figure I would lift it regardless.

Thanks again for your reply.

yes i think its over kill to preform chest and arms 2x a week and back and shoulders 2x a week also,
its one of the more different workout schedules i have seen actually, but the thing is,
1) are you growing muscle
2) are your getting any stronger
3) does it not get stagnant doing the same workouts 2x a week?
4) if your happy with your gains, then stick with it,

its not how i would suggest training, but remember we are all different when it comes to recovery and what works and what does not, i posted how i train in my first reply to your question, i`m not bashing your workout, i just believe its really not that productive in terms of giving your muscles the proper recovery
since your pretty much hitting the same group of muscles, since your training arms, and chest one day then the next day your training back and shoulders, you are getting many of the same muscles involved in each workout, whether or not you direct target them or not,
since like your back workout uses biceps to move the weight, and your chest will also use delts its kinda overkill to go day for day with no real set rest between like chest and shoulders, or back and biceps,
now if you say train chest one day, then Back workout the next, take a day off , then train shoulders, followed by legs, then biceps and triceps, take a day off, then begin again,, this should allow time for proper recovery between the major muscles, and you can really target the major muscles in each workout,
just my thoughts anyway..

Monday: Chest and Arms *Cardio*
Tuesday: Back and Shoulders
Wed: Rest *Cardio*
Thursday: Chest and Arms *Cardio*
Friday: Back and Shoulders
Saturday: Legs *Cardio*
Sunday: Rest

[iksnoved25]

Originally Posted by mikeh40+

yes i think its over kill to preform chest and arms 2x a week and back and shoulders 2x a week also,
its one of the more different workout schedules i have seen actually, but the thing is,
1) are you growing muscle
2) are your getting any stronger
3) does it not get stagnant doing the same workouts 2x a week?
4) if your happy with your gains, then stick with it,

its not how i would suggest training, but remember we are all different when it comes to recovery and what works and what does not, i posted how i train in my first reply to your question, i`m not bashing your workout, i just believe its really not that productive in terms of giving your muscles the proper recovery
since your pretty much hitting the same group of muscles, since your training arms, and chest one day then the next day your training back and shoulders, you are getting many of the same muscles involved in each workout, whether or not you direct target them or not,
since like your back workout uses biceps to move the weight, and your chest will also use delts its kinda overkill to go day for day with no real set rest between like chest and shoulders, or back and biceps,
now if you say train chest one day, then Back workout the next, take a day off , then train shoulders, followed by legs, then biceps and triceps, take a day off, then begin again,, this should allow time for proper recovery between the major muscles, and you can really target the major muscles in each workout,
just my thoughts anyway..

I agree to all 4 of what you said, Although, when you say Stagnant do you mean boring/repetitious doing the same twice a week?
I am happy with the gains, I feel better and notice results in the mirror and am getting stronger. Although I do not have a 'lifting buddy'(friend couldnt afford gym payments) I am using the self spotting Bench for Flat and incline bench press. I like having the lifting buddy there to help me when I start struggling to help pump out the rest of each set. However, noticing without the help, I do see that week by week I am able to pump out more reps then the week before and try to increase my bench/incline by 10 lbs every week or two.


I am usually going with the following Sets/reps
Flat Bench Press
1) 10 reps
2) 8 reps
3) 6 reps
4) 4 reps
--sometimes with buddy--
5) 1-3 reps

Incline Bench Press
1) 10 reps
2) 8 reps
3) 6 reps

Any suggestions for what I have stated in my post? Thanks again Mike, +rep

[mikeh40+]

Originally Posted by iksnoved25

I agree to all 4 of what you said, Although, when you say Stagnant do you mean boring/repetitious doing the same twice a week?
I am happy with the gains, I feel better and notice results in the mirror and am getting stronger. Although I do not have a 'lifting buddy'(friend couldnt afford gym payments) I am using the self spotting Bench for Flat and incline bench press. I like having the lifting buddy there to help me when I start struggling to help pump out the rest of each set. However, noticing without the help, I do see that week by week I am able to pump out more reps then the week before and try to increase my bench/incline by 10 lbs every week or two.


I am usually going with the following Sets/reps
Flat Bench Press
1) 10 reps
2) 8 reps
3) 6 reps
4) 4 reps
--sometimes with buddy--
5) 1-3 reps

Incline Bench Press
1) 10 reps
2) 8 reps
3) 6 reps

Any suggestions for what I have stated in my post? Thanks again Mike, +rep

yea by stagnant i was thinking boring, mundane, same **** different day,,lol..
Is this all you do for chest? or is there more exercises that you do on the 2nd training day of the week,, maybe if you have time post what you do happen to train for exercises on each of your training, days, would be interesting to view.., thanks for the reps by the way,

[ibanezman88]

too much supplements

get your self

weight gainer (bsn true mass maybe)
protein powder (whey or syntha 6)
multi vitamin
glucosamine + chondroitin

and stick to that.

you should be concentrating more on your diet right now and not supplements.

[iksnoved25]

Originally Posted by mikeh40+

yea by stagnant i was thinking boring, mundane, same **** different day,,lol..
Is this all you do for chest? or is there more exercises that you do on the 2nd training day of the week,, maybe if you have time post what you do happen to train for exercises on each of your training, days, would be interesting to view.., thanks for the reps by the way,

Monday- - Chest

Flat Bench Press
145x10
155x8
165x6
175x4
185x1-3
Incline Press
135x10
145x8
155x6
165x4
Machine Decline Press(weight varries, each week increase by 10lbs weights on each side)
3 sets 10 reps
Machine Flys
3 sets 10 reps
Cable Flys
3 sets 10 reps
One-Armed Cable Flys
3 sets 10 reps

Arms
Bicep Curls--Curl Bar
60lbsx10
70lbsx10
80lbsx10
(if I have partner ill start 70,80,90 and get help for the 90)

Bicep Curl--Machine
55x10
65x10
75x10

Triceps--Dip Machine
100x10
115x10
125x10

Triceps--Cable Pull-down(with 'ballsack' ie rope)
42.5x10
48x10
52x10

Triceps--Tricept Extension--Cable, leaning forward pulling over head
42.5x10
48x10
52x10

Finish with ab workouts, 4 exercises, super-sets of 10 reps 3 sets
Vertical leg raises, crunches, machine crunch, machine obliques



Tuesday- -Shoulders and Back
Machine Lat Pulldown
55 on each side x 10
65x10
75x10
80x10

Machine Row
55 on each side x 10
65x10
75x10
80x10

One Arm-Cable Lat
80x10
90x10
100x10

One Arm-Cable Row
?x10
?x10
?x10

Lat Pulldown Bar-Wide Grip
85x10
95x10
100x10

Seated Military Press Machine
60x10
70x10
80x10

Delts machine
55x10
60x10
65x10

Reverse Fly Machine
75x10
85x10
95x10

Trunk extensions
With 25lbs weight x 10
35lbs x 10
45lbs x 10

Shrugs
DB- 50lbsx10
BB- 135x10
BB- 145x10



Finish with ab workouts, 4 exercises, super-sets of 10 reps 3 sets
Vertical leg raises, crunches, machine crunch, machine obliques

[mikeh40+]

Originally Posted by iksnoved25

Monday- - Chest

Flat Bench Press
145x10
155x8
165x6
175x4
185x1-3
Incline Press
135x10
145x8
155x6
165x4
Machine Decline Press(weight varries, each week increase by 10lbs weights on each side)
3 sets 10 reps
Machine Flys
3 sets 10 reps
Cable Flys
3 sets 10 reps
One-Armed Cable Flys
3 sets 10 reps

Arms
Bicep Curls--Curl Bar
60lbsx10
70lbsx10
80lbsx10
(if I have partner ill start 70,80,90 and get help for the 90)

Bicep Curl--Machine
55x10
65x10
75x10

Triceps--Dip Machine
100x10
115x10
125x10

Triceps--Cable Pull-down(with 'ballsack' ie rope)
42.5x10
48x10
52x10

Triceps--Tricept Extension--Cable, leaning forward pulling over head
42.5x10
48x10
52x10

Finish with ab workouts, 4 exercises, super-sets of 10 reps 3 sets
Vertical leg raises, crunches, machine crunch, machine obliques



Tuesday- -Shoulders and Back
Machine Lat Pulldown
55 on each side x 10
65x10
75x10
80x10

Machine Row
55 on each side x 10
65x10
75x10
80x10

One Arm-Cable Lat
80x10
90x10
100x10

One Arm-Cable Row
?x10
?x10
?x10

Lat Pulldown Bar-Wide Grip
85x10
95x10
100x10

Seated Military Press Machine
60x10
70x10
80x10

Delts machine
55x10
60x10
65x10

Reverse Fly Machine
75x10
85x10
95x10

Trunk extensions
With 25lbs weight x 10
35lbs x 10
45lbs x 10

Shrugs
DB- 50lbsx10
BB- 135x10
BB- 145x10



Finish with ab workouts, 4 exercises, super-sets of 10 reps 3 sets
Vertical leg raises, crunches, machine crunch, machine obliques

seems like you have a pretty intense routine here, do you happen to throw in any hammer curls or preachers for biceps? also skull crushers are a great tricep exercise also,, but otherwise you seems to have all the bases covered here, thanks for posting your workout

[iksnoved25]

Originally Posted by mikeh40+

seems like you have a pretty intense routine here, do you happen to throw in any hammer curls or preachers for biceps? also skull crushers are a great tricep exercise also,, but otherwise you seems to have all the bases covered here, thanks for posting your workout

I do not do hammer curls, but I have started doing Preachers, both with machine and free-weights. I do skull crushers occationally, but usually the 4 or so exercises i do for tris give them a good workout alone. I might start working them in or exchanging them for another exercise soon though.

[EricLee]

Good workout you got really insane. I say if you can do all that then go for it. But most people only train one body part once a week.

I tried hitting them twice and just couldnt do it. My strength dropped like crazy.