worked very well but I began to plateau. I have upped my calorie intake by 500 calories and use this routine:

#1 chest/back (superset)
#2 off
#3 legs
#4 shoulders, bi's/tri's (superset
#5 off
#6 off
#7 repeat.

I have gained 2 lbs in 1 week and a half, so it's def working. this is the routine in more detail:

#1 chest/back
- bench press/ BB rows x4
- incline flye's (heavy)/ pullups x4
- cable flye's/ EZ curl rows x4
- rear DB laterals x4

#2 legs
- leg curls x5
- SLDL x2
- squats x5
- leg press or hack squats x2
- seated calf raise x4
- leg press calf raise 700lbs plus x4

#3 shoulders, arms.
- DB press x3
- DB side laterals x3
- close grip bench (smith machine)/ EZ bar curls x4
- weighted dips/ incline DB curls x4
- cable pressdowns/ cable preacher curls x4
- 1 arm reverse cable pressdown x3

My workouts: just under 1 hour. first 1-2 sets are light, medium weight. warming up phase. last 2 sets are to failure. last set may have 1 forced rep. time in between sets varies. 30 seconds between a superset and 1.5 min in normal set (usually) I try to always get 100 grams of carbs, and 40-50 grams of protein within 45 minutes after a workout. sometimes a Tablespoon of Flax oil too.

this was posted to give you guys some ideas. give me a suggestion if you want to, but it's mostly here for educational purposes.

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"Pain, is just weakness leaving your body"

"...damn you for not giving my TEST" - Metallica

"After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest

"Lets put some weight on the bar.." - Shawn Ray