[BADAZZ1983]

my workout week goes like this.mon-chest tues-back wed-off thurs-shoulders/traps fri-legs sat bi's/tri's.

So i've been at it for like 9 months seen some major increases.I'am 6'4 230lbs not fat at all no gut nothing.dont know my bf.wanna be like 250lbs. just need some input.Here's what i did on monday,and today.

Breakfast- ON whey protein with 2 cups skimmed milk 66g,5-6 egg whites,2 slices whole wheat toast.teaspoon of glutamine 5g.

45 minutes before workout took animal m stak.

chest
flatbench db's 45x15,90x7,90x6,90x6,100x4
incline db's 70x6,75x5,75x5,80x3
decline db's 80x8,80x6,80x5,85xfailure got three off.
flatbench db's flyes 40x10,45x8,45x8,45x6
pec deck 100x15,185x8,185x8,195x6
cable push-ups 50x10,70x8,80x5,80x5

threw some triceps in but i was dead.
tricep bar pushdowns 100x15,160x10,160x10,160x8
overhead tricep extensions 120x8,120x8,140x6 i was tired so i left.

In the locker room drank another 48g whey protein shake with water this time.

post workout meal was 2 chicken breasts banana cup of water and 5g glutamine before i ate.also 2 slices whole wheat bread with peanut butter.

3rd meal was half pan of healthy choice lasagna 50g protein.2 cups water.

4th meal was bowl of cereal.another banana,half bag of baby carrots,some whole wheat crackers.

5th meal before bed 48g of whey protein,another 5g glutamine.


tuesaday back day

usual breakfast.same as above.

back
wide grip pull ups 10,8,8,6,6,
deadlifts 135x12,275x8,315x6,335x3,335x3 superset with standing db curls.45x10,50x10,50x8
bent-over wide grip rows 135x12,155x10,175x8,175x8
seated rows 100x15,200x10,220x8,220x8,220x8.220 is all they got.superset with preacher curl on machine.bi's were screaming so i went light 80x10,90x8,90x8,100x6
behind the neck pulldowns 170x10,170x8,180x6,180xfailure got 4. superset with one arm bicep curls with cables 40x10,50x8,50x8,50x6
bent over one arm chainsaws 70x8,70x8,70x8.superset with concentration curls i was so tired so 25x6x3

48g of whey post workout 5g glutamine

2nd meal little lasagna,banana 2 cups water

3rd meal bowl of cereal, bistro light sandwich.

4th meal making right now.steak peas and carrots and some rice.

before i go to bed another protein shake and 5g glutamine,probably another bowl of cereal and banana.

[mr_bhana]

post workout you need some fast absorbing carbs straight away, i suggest dextrose or if you can afford it, waxy maize starch. the weight you are lifting is humongous. and your back looks good from your avatar. are you bulking or cutting? you need more carbs and i suggest white bread post workout too, wholemeal digests too slow. Your WOs have alot of volume which may be your preference.

Doing great bro, Mr Bhana!