marshmallow man
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I used to visit this site. I weighed 225 pounds and was a fat body. I was able to cut down to 170 to 173lbs. Now, I've decided that I want to gain some of the weight back the correct way this time.
I'm about 4 weeks into my "bulking" routine.
Day 1: Chest
--Incline, Decline, Flat, Flys, Pullover, Crossovers
Day 2: Back
--Pullups/assisted Pullups, Cable Rows, T-bar Rows, dumbbell rows, lat pulldowns, stiff-legged deadlifts
Day 3: Arms
--Barbell curls, dumbbell curls, hammer curls, preacher curls, v-bar pressdown, skullcrushers, Dips
Day 4: Off
Day 5: Shoulders
--Overhead press, arnold press, lat raises, upright rows, rev pec deck flyes, shrugs
Day 6: Legs
--Leg press, Hack Squat, Deep Squats, leg ext, leg curls, calf raises, hip add/abductor, lunges
Day : Off
I usually pick 4-5 exercises and do 6-10 reps. I'm concerned about size, but more concerned with overall strength. I include some sort of core work and stretching during every workout. I am also doing some light cardio 2-3 times a week.
Diet:
2700+ calories a day(current weight is 184).
250+ grams of protein
250ish grams of carbs
Less than 90 grams of fat
Supplements:
NO Explode
Whey Protein
L-Glutamine
Cellmass
So, thoughts on what I'm doing? Improvements, comments, and suggestions welcome.
I'm about 4 weeks into my "bulking" routine.
Day 1: Chest
--Incline, Decline, Flat, Flys, Pullover, Crossovers
Day 2: Back
--Pullups/assisted Pullups, Cable Rows, T-bar Rows, dumbbell rows, lat pulldowns, stiff-legged deadlifts
Day 3: Arms
--Barbell curls, dumbbell curls, hammer curls, preacher curls, v-bar pressdown, skullcrushers, Dips
Day 4: Off
Day 5: Shoulders
--Overhead press, arnold press, lat raises, upright rows, rev pec deck flyes, shrugs
Day 6: Legs
--Leg press, Hack Squat, Deep Squats, leg ext, leg curls, calf raises, hip add/abductor, lunges
Day : Off
I usually pick 4-5 exercises and do 6-10 reps. I'm concerned about size, but more concerned with overall strength. I include some sort of core work and stretching during every workout. I am also doing some light cardio 2-3 times a week.
Diet:
2700+ calories a day(current weight is 184).
250+ grams of protein
250ish grams of carbs
Less than 90 grams of fat
Supplements:
NO Explode
Whey Protein
L-Glutamine
Cellmass
So, thoughts on what I'm doing? Improvements, comments, and suggestions welcome.