Hey guys,
Need some help with my workout, I'm pretty happy with where I'm at, but I'm at a plateua and can't seem to break it.
Goal: would like to hit 185 lbs, still maintain the tone that I'm at and not look fat. Just get a little bit bigger in the upper body.
Stats:
5'9
178 lbs
Workout routine:
Day 1 and 3: Chest, shoulders, back
Bar flat bench: 275 lbs, 3 sets of 4-6. On a good day, I'll hit 300 for 2-3 reps, but usually 275-285 is what I sit at.
Dumbell flat bench: 75lbs, 3 sets of 8-10
Dumbell row: 100lbs @ 3 sets of 10
Seated row: 250 lbs @ 3 sets of 10
Shoulder press: 60 lbs @ 3 sets of 6-8
Lat pulldowns: 220 lbs @ 2-3 sets of 6-8
Sit-in pec machine: 160lbs @ 2-3 sets of 8
Chest press machine: 265lbs @ 3 sets of 6-8
Back hyperextension + 45lbs: 3 sets of 6-8
Day 2 and 4: Bi's, tri's and forearms
Standing Dumbell curls: 55 lbs, 3 sets of 6-8
Standing Dumbell curl w/twist raise: 60 lbs, 3 sets of 6-8
Dumbell tricep extensions: 55lbs, 3 sets 10-12
Dumbell tricep raises from chest: 50 lbs, 3 sets of 8-10
Close grip chin ups: 2 sets of 10-12
Preacher curl: 2-3 sets of 85 lbs
Forearm rope-bar twist, 22.5 lbs, 3 sets (raising and lowering once = one set)
Seated dumbell curl: 55lbs, 2-3 sets of 4-6 depending on tiredness
Day 5: Legs + stomach
Abs is a mixture of machines, crunchees, etc. so its hard to get into detail
Legs:
Honestly, I just use the machines that are there at the gym (leg press, calf raises, etc) and do squats w/1 plate on each side (yeah, legs are not strong), and lunges w/ 45's in each hand.
My leg routine sucks, thats probably where I could build the muscle alone. I just focus mostly on upper body and keep the legs in decent enough shape with sports and a mixture of weights.
Usually I mix ab/oblique workouts into each of my routines, just didn't feel like typing them out.
Supplements:
Only taking whey protein isolate, pretty much every day in shakes w/ banana's, strawberries, etc.
Diet:
I honestly don't have that strict of a diet. I eat what I feel like, other than junk food, no chocolate, chips, etc.
My calorie intake is usually around 4000-4500 per day. Protein I'm getting 150-250g a day depending on what I've eaten obviously...
Feel free to critique.
Also, I have a serious problem with my forearms. I don't know what the hell is causing it, but they hurt like a BITCH when I'm doing anything within days, even up to weeks of my bi/tri/forearm routine.
Buts its not the muscle, its the bone on the inside that hurts. My muscles don't even hardly get sore anymore, but the forearm bone pain is almost too much to fight through sometimes.
Any ideas whats causing this? Anyone else have this?
Theres a few guys on here that seem to be in the know, might be able to help me out a bit here.
Here's some pictures for reference of what I'm sitting at for weight/body style, tried to get some of the back but doesn't work so well without another person.