Looking to switch up my routine - Pix included

[bwatcher949]

Stats:
24 yrsold
209lbs - 15% bf

pic:
http://sphotos.ak.fbcdn.net/hphotos...3_1473061636441_1530679417_1179010_4386_n.jpg

diet:
4000 cal, 350g protein, 350g carbs, 120g fats

training:
monday - chest and tris
bench - 3x8
incline dumbell press - 3x8
hammer wide bench - 3x8
dumbell pullovers - 3x8
cable x overs - 3x8
skull crushers - 3x8
tricep ext - 3x8
tricep pulldowns - 3x8
dips - 3 sets to failure

Tuesday
back and bi's
tbar rows - 3x8
hammer rows - 3x8
seated cable rows - 3x8
lat pull downs - 3x8
back ext weighted - 3x8
barbell curls - 3x8, one set of 21s
dumbell curls - 3x10
ezbar preacher curls - 3x8
pulley rope curls - 3x10
close grip pullups - 3 sets to failure

Wednesday
legs and abs
squat - 3x8
leg press - 3x8
standing calve raises - 3x8
thigh ext - 3x8
hammy curls - 3x8
leg raises - 3 sets to failure
decline situps weighted - 3x25
ab lounger- 3 sets of 30
side bends - 3x10

Thursday
shoulders
hammer behind the neck press - 3x8
dumbell shoulder press - 3x8
rear delt machine - 3x8
barbell upright rows - 3x8
shrungs - 3x8
side lat raises - 3x8

Friday (chest tri repeat)

Saturday (back bi repeat)


I just finished a 4.5 week test e cycle and started pct yesterday. I'm debating if I should run a cut diet and routine for 6 weeks until my next cycle or continue bulking straight through. ( yes I know, 4.5 weeks was my stupid mistake although I did gain a good bit!)

 

[bwatcher949]

By the way, I been running this routine for 8 weeks or so... Didn't plateau yet.

 

[Tblock1]

wow that is a lot of stuff in that routine.....too many exercises imo. However good job with the pics, I love the beer in the hand in the fat phase hahha

 

[ExtraMile]

well it seems like it is working, just from the week 12 pic you made fuckign sick progress. Granted this is not just from the routine, but the routine cant be not working if you know what I mean. You dont have to make massive changes and Im not really sure what to suggest since your on gear and I have never really looked into training while on gear much but if your plateaued then you could always just swap some exercises for their variations like change leg press to hack squat, change behind the neck press to military press, instead of doing benchpress then incline dumbells you could do flat dumbells then incline barbell, change the cable handle attachment you use on the pushdowns so if you use a straight bar change to an angles bar or the rope, same could be done for lat pulldowns and seated cable rows. One thing I think you def should do though is add deadlifts to your back day.

I would suggest keeping your cutting diet and daily routine and get a bit leaner, since when you bulk up not only will you gain some bodyfat but you will also probably be bloated from all the food, so in your eyes it may look like your almost back to square 1 with just more muscle, just an idea but like I said I would drop a bit more fat if I was in your shoes and aim for 12% bodyfat or so...

 

[bwatcher949]

Cool guys thanks for the feedback so far.

Yea that beer shit had to go. I feel great. My lifts are goin up too.

 

[ExtraMile]

by all means you could try something dramatically differant, it may work well it may not work at all. It would be a learning experience though but somewhat of a gamble...

 

[bwatcher949]

True. Well starting tomorrow I'm going to do 6am cardio for 1 hour 3-5 days a week on am empty stomach then do my lifting in the early afternoon. See how that goes for 2 weeks as I lve been doing 10min pre workout cardio and that's it. So that may help cut some fat before next cycle.

 

[Deltoid_87]

Great progress losing the fat but u are over training. I believe day on/day off routine is the way forward. Having rest days with some intense cardio added could really work for u. Remember it's not just individual muscle recovery needed ur nervous system has to recover for maximum growth, over doing it will only stress ur immune system.

 

[bwatcher949]

Maybe I should switch my split to:

M- chest tri
Tuesday - cardio
Wednesday - back bi
Thursday - cardio
Friday - shoulders legs
Saturday - cardio
Sunday - rest

????

 

[bwatcher949]

Was reading an article this morning that was interesting. Jay cutler did 2 a day training with 42 sets each session.

That's a "helluva" day

 

[bwatcher949]

... Anyone else have feedback?

 

[bwatcher949]

Bump

 

[Rachel...lol]

I think ExtraMile had some good points - I wouldn't bulk if I were you. Lock down your diet for a month - take a look at your calorie intake and MACRO ratios.
Maybe change up your splits and sets/reps.
Mon Chest/Bis
Tues Delts/Back(traps)/Tris
Wed Legs/Abs
Thurs off
Fri repeat Mon
Sat repeat Tues
Off Sun

Simplify the number of types of exercises you're doing

Bis do either DB curls, or EZ bar curls - then reverse curls and preacher curls
Chest flat bench (DB or BB)
Decline
Low cable flys

Try these reps: 20, 15, 12, 10, 7 (increase weight w/each 10 and 7 should be to failure) then add a dropset to failure

Just an idea Goodluck!

 

[bwatcher949]

I been tracking my diet for 3 months eating the same exact meals every single day.

My diet for my short test e cycle was 4500cals with around 350 carbs, 380 protein, 120 fat... included lots of chicken, fish, steak, bison burgers, etc. I dropped 3% fat in 4 weeks on this diet while on cycle(but I ran only 4 weeks teste because I started without all the gear like an idiot.)

So, with that being said, I now lowered my diet to 3500 cals since Im off cycle. For this week I've removed my duplicate chest tri / back bi days and switched them with cardio days. I'm down a few lbs but probably losing alot of water too.

I'm planning on a 500mg teste, 300mg deca, 30mg dbol cycle in about 30 days. So between now and then, I'd be happy to lose about 2-4% more BF because I get hell bloated!