[MikeNYY420]

^ Alright bro thanks, great to have you here! I like dumbbells more than barbells actually, but right now barbells are working. When they stop though dumbbells when follow for sure. I'm not sure were I'd put shoulders because of how my split's set up having chest,back and legs in that order. I think I will switch like you said when I stop seeing gains, they have slowed somewhat in the past 2 workouts, but I'm still seeing good gains. Since I've been out of scholl my bench has gone up almost 30lbs. Deadlifts have gone up by about the same.

I had to do a lot of work today, but I made 40 bucks of it and have been eating well. About to go pound my chest 210 will come sooner than expected!!!

[bulk then cut]

congrats on that, wish i was NEAR 210

[MikeNYY420]

Haha thanks man keep going you'll make it there. Just eat 2 horses everyday lol.

Well it finally happened I saw it coming and here it is the dredded

PLATEAU

So how do I get around this? Well I had this figured out before the end of my work out. I'll be using dumbbells more, eating much much more, switching to a different split, doing different exercises and having better supplementation.

So here's today's workout, I was beat from working earlier, but I took yesterday off so I had to lift today.

Barbell bench press
185lbs-2
180lbs-2
170lbs-4
145lbs-10

Flat dumbbell press
60lbs-6
65lbs-5
70lbs-3 PB

Incline barbell press
115lbs-7
120lbs-5,4

Close grip bench press
130lbs-3
120lbs-4,4

Skull crushers
85lbs-7
Decline 6, 1 force rep
90lbs-5 PB

Military press
85lbs-5,4
80lbs-4

Shoulder press
85lbs-4
70lbs-7,6 3 partial


My shoulders have been at a plateau for a while now and I just can't get them to grow. Any suggestions please throw them out there. Right now I'm think of doing a shoulder and tricep day to work on my weak points maybe a split like this.

Sunday- Chest traps
Monday- Legs
Tuesday- off
Wednesday- Shoulders and triceps
Thursday- Back and biceps
Friday- Off and repeat

Thoughts? I'm also going to be working in the 10-12 rep range to get my endurance up for the next week or two or even three. Anything and I mean anything to stop this plateau I'll sleep on my weight bench if that would help hahah.

Thanks!! Oh and my deadlift numbers are soring right now gonna keep working my ass off. No drinking or smoking still :). Peace.

[bulk then cut]

life sucks without mary jane dont it. i would do tris after chest, but thats totally just me. then i would do shoulders with legs, but again, just a suggestion. is your upper chest is a weakness, i suggest doing incline dumbbell presses first before the flat. add some chest flys! those are really important. dont worry about your plataeu, consistency is key! i had to learn that the hard way. good luck bro

[bulk then cut]

for the shoulders, u can try "explosive reps", is where you go down slow, and explode up, hits different parts of the muscle, im 99% sure of this

[MikeNYY420]

I'll try the explosive reps. Actually my upper chest is a strong point to an extent today all my weights were down a good bit. Actually I have no problem chilling without smoking haha. I decided I'm quitting both smoking and drinking for a while and when I quit I actually mean quit.... unless I'm with girls lol. I might do incline stuff first, but the problem with that is that I won't be 100% for flat bench.

I don't like flies they're a bodybuilding exercise, but do little to none for strength.

Tomorrow's deadlift day can't wait!!!!

Thanks for stopping by man appreciate it^!

[bulk then cut]

hey man i appreciate u dropping by my log just as you do, go kill those deadlifts tmrw!!! and remember, dont let blacking out midway stop you

[MikeNYY420]

Haha thanks man. I killed the dead today for sure no plateau on my favorite exercise here!!! Got a nutrition notebook started today for permenantly logging my food. I'm going 100% now anything and everything the build muscle so here we go.

TRAINING

Deadlifts
70lbs-12
135lbs-10
270lbs-6 PB
280lbs-5 PB (Almost shat out my organs for that one haha)
290lbs-3 PB
295lbs-1 WOuld have had two, but I need some straps.

Pull ups
8,7,6

Olympic rows
125lbs-7,6,6

Barbell shrugs
115lbs-15
225lbs-8
235lbs-6

Hammer curls
45lbs-11 (R) 10 (L)
50lbs-10(R), 6(L),8 (R), 6 (L)

Barbell curls
71.66lbs-1,2,2 (started to do 21s, but after hammers this was too heavy)
61.66lbs-7,6


Felt tired during my work out not sure what been going on I think I'll go back to the sleep till I wake up instead of till I get 9 hours. Getting some more 45s which will let me do a few more things including deads and these olympic rows as I call them can't wait.

Here's the stack I'll be getting

Pro performance gainer 13lbs tub should last a month
Flax seed oil liquid form
Either N.O. explode or some arginine not sure which yet.


NUTRITION

Switch to other notebook and...

Meal 1
Whey protein shake
Milk in it
White bagel
Eggs 2 yolks 5 whites
French toast

Meal 2
Yogurt
Oatmeal
Banana
(Tried to eat more, but my mom bitched shiiiit.)

Meal 3
Corn 1 cup
Chicken 8 oz
Whole grain spaghetti
Peanuts

WORKOUT

Meal 4
Protein powder
Milk 1 cup
3 slices white bread

Meal 5
8 oz chicken breast
Whole grain spaghetti
TBS of peanut butter

Meal 6
1 cup of oats
1 can of tuna
2 slices of wheat bread

Meal 7
1 cup of cottage cheese
1 cup of milk
1 scoop of peanut butter

3600 calories total for today, 450 grams of carbs, 325 grams of protein (a little high, but oh well), 62 grams of fat!!!! YAY GOT MY MACROS RIGHT FINALLY I love it. I always round down too so I might have had a little more of everything killed the food man hell yeah!

[bulk then cut]

u need some more lean meats, more wholesome foods. but your macros seem fine considering u still have 2-3 meals left. nice workout too, wat are olympic rows? is that your own name for them cuz i wen i googled it i got some peoplel rowing a boat haha. wen i do biceps with dumbells, i usually start with my left because its the weakest, this way my right biceps doesnt get more reps than my left. if my left can do 5, i limit my right bicep to 5 reps, thats just me bcus i hate how my right biceps is so much bigger than my left. besides that great job, keep it up!

[MikeNYY420]

Hmm now that you meantion it I do need more meats. I'm gonna make a turkey burger now. I usually have a better variety than this. Yeah I can them olympic rows I saw it as a strongman exercise in a muscle and fitness let me see what they can it. It's a plate stack row so I'll start calling them that. That one along with a few others are what Mark Philippi does to train for strongman. I can't wait to get my gainer because it's hard to eat all this food even if I was allowed to lol.

That's another good idea you have I think I'll start doing my left arm first. I'm really tired of curls can't wait to it this routine figured out I wanna start a new one and stick to it cuz I always seem to get quick plateaus on this one I think after my off day tomorrow the split'll look like this

Shoulders & triceps
Legs
Off
Chest and traps
Back bis
Off

I wanna start doing push presses which day do you guys think would be the best to have those on? I'm thinking maybe shoulder day?

MY shoulder and tricep workout might look like this,

Shoulder press/military press
Push press
Overhead dumbbell press
Close grip bench press
Pressdowns
Overhead dumbbell extensions

I really like it since I get to focus on my weak points and strengthen my chest delts and triceps with more emphasis on each for that given day.


I need to think of other stuff though because all the shoulder exercises are because the same movement and I don't want to do overhead dumbbell extensions really cuz they work the long head which isn't used in benching. I would do skullcrushers, but the weights I have are adjustable and are to big and restrict my range of motion.

Any suggestions please throw them out there. No lateral raises! Maybe some upright rows though?

[bulk then cut]

upright rows are good, just make sure you have a wide enough grip because close grip upright rows pinch your nerves. these work the traps pretty well too. btw traps get worked with any rowing movements as well as when your working your shoulders. u work out at home correct, u might wan invest in a dip station, skullcrushers are a must , im a bit confused wen u said "I would do skullcrushers, but the weights I have are adjustable and are to big and restrict my range of motion." and.. thats all i can think of right now my heads hurting from typing so much. haha