I've been doing a basic four day routine of about six reps. I've made good gains. I am 5'10 1/2" 190lbs. I've been going up in everything except bench. I also recently went down in squats because i hurt my back doing dead lifts over a month ago, and just started squatting after a month rest on squats. Anyway, I just started a new routine last week doing 4-6 reps, sometimes higher because i use to light of weight. My new split is
In November I was able to get up 275 on flat bench for four reps. Today I only did it for three reps, and barely did it. I did chest before back. I did two warm up sets with 135, 12 reps and then 5 reps. Then i went into 225 for 8 reps, 275 for three reps, then 245 for 6 reps. What concerns me is my plateau on bench, I should be doing 315 for a few low reps by now.
I do shoulder DB Press with 70's for 8-6-6 on reps, Side Laterals with 45 lb DB, Upright Row with 125 for about 6 reps for 3 sets. My triceps have gotten stronger, as I rep out 8-6-6 with 110 lbs on Skull Crushes. All of these weights are up from when i did 275 for four reps on bench a month ago. Also, today after i did flat I did incline DB Press without a spotter with 90lb DB's for three sets of 6 reps, which seems a lot more in comparison to what i did on flat. I have a pretty decent physique, I am somewhat of a hardgainer, I dont do any cardio because of it. My arms are 17 inches flexed and cold and also my chest is 41" which is not proportioned to my arms. My quads are about 24", and waist is 32". I eat a lot of vanilla yogurt for calories and protein, as well as some cottage cheese. I'm looking to get up to about 225 and then lean out with bigger measurements and a lower bf, which is about 16 percent now. My goal is 50" chest, and 20" arms.
I am curious to know all of your opinions of why I'm not proportioned.
I occasionally throw weeks of 8-10 reps in as suggested by GoPro. It is usually 6 reps though, and once in awhile i'll throw a week in with higher reps.
My Program is as follows:
Mon - chest/back
Flat Bench -- 225-275-245 (8-3-6)
Incline DB -- 90lbs for 3 sets of 6
Flat Flyes -- 50lbs for 3 sets of 6-8
B/O Barbell rows -- 135-175-175 (10-8-6)
PullDowns -- Machine 160lbs for 3 sets of 8
One Arm Machine Rows -- Seated one arm 3 plates and 25lb
Wed - Legs
Squats -- 135(W/U)-225-245-245-245(8-6-6-6)
Leg Ext -- Rack machine 3 sets of 8
Ham Curl -- 3 sets of 6-8
Calf Raises -- 4 sets of 12-15
Abs -- 2 sets of 25
Friday - Arms
DB Press -- 70-75-75 (8-6-6)
Upright Rows -- 125 (3 sets of 6)
Lateral Raises -- 45 (3 sets of 6-8)
Skulls -- 3 sets of 110 for 6-8 reps
Overhead Rope EXT -- machin 150lbs (6 reps)
Reverse Pull Downs -- machin 50lbs ( 6 reps)
Barbell Curl -- 130lbs 3 sets of 6
Alt DB Curl -- 50-55-60 (8-8-6)
Concentration Curl's -- standing preacher bench 3 sets of 6 (40bs)