Thread: Back on the wagon

im a 180 lbs im 6 ft' been lifting on an off since i was bout 14 im 28 now just started back bout two weeks ago been sore as shit everyday i work construction so i pretty much bulk up in the winter an lose alot in the summer hard to stay hyrdrated so it being october now trying to do the same regimine i did in the spring not workin so well im trying like hell though lol i been pretty much hitting what doesnt hurt each day but prob 5 or six days a week but like i said theres really no order to my routine cuz of the soreness but basically i hitt chest one day legs the next then arms the next then back the next then traps an shoulders the next then a cardio an abs day but sumtimes ill move my cardio day around depending on soreness an i usually take one day off.... CHEST DAY : flat bench just been using one plate to warm up with then use the same weight for two more sets to one rep before failure usually twenty two twenty five reps wit 135 then ill put 205 on for my last set of flat an i usually get it five two eight times then ill move to incline bench 3 sets using one plate each set one rep before failure then to decline two set using one plate one rep before failure then ill do one set of each one rep before failure wit dumbells usually use sixtys one set flat one set incline one set decline ....LEGS DAY: warm up just bar free squat set of twenty then one plate one rep before failure for two sets then last set ill go heavier for 8 to ten reps then i move to leg ext. ill use bout 80 an do to failure for three sets an each usually high reps twenty to thirty range then hamstring curls 3 sets to failure using 80 then leg presses an calf raises....ARMS DAY:straight bar curl no weight 15 to 20 reps then inclined pushups tryin to use mostly triceps a couple reps before failure then back an forth between the two for three more sets add tens to the straight bar an go to failure on incline pushups then easy curl using sixty standing curls super strict form to bout failure then throw it over my head tricep press to bout one rep before failure an alternate like that for three sets then i move to seated alternating curls super strict form use thirtys one rep before failure then over head single arm trcip ext one rep before failure do three sets of each then i will burn out on straigt bar cable curls an tricep push downs one to two sets........ BACK DAY: dead lifts warm up one plate fifteen reps then put 205 use for two sets one rep before failure then back to one plate to failure then bent over dumbell rows using a sixty alternate three sets one rep before failure then back rows on cabe machine three sets one rep before failure using 100 or 120 ...... SHOULDERS DAY: warm up standing overhead barbell press just using 25's strict form chest to lockout then i put thirty fives on do three more sets one rep before failure then seated dumbell presses using thirtys three sets one rep before failure then shoulder press machine using 100 three sets one rep before failure then standing upright cable rows to chin three sets one rep before failure using 80 an like i said i alternate my off day an cardio day in betwween all that depending on soreness ... So im open to any advise on lifting supplementation an food to be as big an as strong as possible ... currently only on megaman vitamin whey protien an amino 2222 tabs an food of course 4 to 5 meals a day ..... KNOWLEDGE IS POWER SO ANY KNOWLEDGE IS WELCOME THANX

Welcome to IM. This is a great place to learn all you need to know about body building and proper supplementation. Great folks here willing to help, just have thick skin and learn to laugh. Check out the banners. See you around!



So Mote it Be
Chris