I’ve been training seriously now for about a year. Still not to the potential of serious I NEED to be at but I’m over my first hump of defining some areas that needed attention. I’m 5’7 - 175lbs…
I’ve been following the westside routine and am to the point of burnt on it. I started with a 200lb bench and went to 300lb in the years time. Not alot…I know.
I’m now going to take CT’s routine and see if I can’t fine tune my chest and incorporate a little more strength to hit a MR of 350lb.
I’ve been taking ON Whey throughout last year with about 180 - 200grams/day…starting to think about some post and pre loading sup’s to give me a boost.
After looking at this area of science for a long time, we’ve come up with a recommended dosage, which, on non-training days, is 4-6 tablets taken three times per day, between meals. On training days, we recommend a total of 12-18 tablets taken before, during, and immediately after your workout.
As an update, I’m a little off my routine but can feel a definate gain with the new program. Pec and tris are sore which is something I haven’t felt in a LONG while.
I plan to really stick to it and get on track next week.
Monday:
Flat Bench
Incline DB
Flies (raised and lowered)
Overhead tri extension
Tuesday:
Deadlifts
Hypers (with bands)
trunk rotations (ab workout)
Wednesday (today):
Bent over rows
side laterals
shrugs
Thursday:
Decline and flat bench
Flys
Military press
weighted dips
at 175lbs to go from 200 to 300 bench is pretty good and you should be happy with that gain. Keep improving of course but nothing to disclaim “not that much I know” about.
Thanks for the props, I’m happy but I want instant results (who don’t). It feels like I’m stuck now between 250 and 300.
I JUST changed my supersets so we’ll see.
I was REALLY worried when they brought the barbell rack back, I was working with the SM and hitting 275 pretty easy, well when the free weights came back I jumped on the bar and put what I thought was 225 on the bar thinking that the bar was 25lbs. I only got that up a few times and thought that the SM was cheating me.
I just found out yesterday tha the bar alone is 45…
Still going strong now with the chest routine. I can really feel it in my tris and upper chest. I just started with the delcines and a little heavier weight on weighted dips but can feel some gains.
Damn, seems like I’ll get a REALLY good solid week in then something comes up and I miss a week or couple days. Just within’ the last week I’ve come down with a sinus infection that spiraled into Vertigo. Now I’m dizzy and week. I go in for an X-Ray, CAT Scan, and blood work to rule out serious stuff but still plan on light db or bar work. It just pisses me off because this isn’t helping my gains.
