First cycle help.

[Susforme]

chest i'll put up 145 cause thats just about the max i can put on my bench here at home, dumbell flys at about 45 a dumbell, dumbell press 60 which is max for that exercise some pushups. triceps i'll do some kickbacks at about 35 per dumbell and some dips and extensions at 100 (with both arms) delts i do the sideways arm raise thing i never figured out what those were called but its only about 20 per dumbell i slack in that area forearms i will do the curls using only the wrist at about 30 and that little hand shit you squeeze a million times. That's just about Monday

 

[Susforme]

aww shit i forgot sets reps and rest. I'd say about 3 or 4 sets and about 10-11 reps per set wim roughly 45 secs of rest between sets

 

[Susforme]

I got delts (shoulders) on monday

 

[balboa270]

chest i'll put up 145 cause thats just about the max i can put on my bench here at home, dumbell flys at about 45 a dumbell, dumbell press 60 which is max for that exercise some pushups. triceps i'll do some kickbacks at about 35 per dumbell and some dips and extensions at 100 (with both arms) delts i do the sideways arm raise thing i never figured out what those were called but its only about 20 per dumbell i slack in that area forearms i will do the curls using only the wrist at about 30 and that little hand shit you squeeze a million times. That's just about Monday

That don't help much you do legs. List everything bro all of it or let's trash it and start from scratch also post your diet please

 

[bigherm2121]

Bro you need to do 5 sets of 5 or lower reps. You need to push heavy for a skinny fella like yourself to get big. You need to push weight son.

 

[Susforme]

well then matt. What would you say would be a good schedule for someone who is 130lbs and max weight on a bench bar is 145. I have dumbell bars and a bench. So I ask for your advice. What would you do?

 

[bigherm2121]

I forgot to mention your workout schedule sux donkey cock!

Yoo is that your girl bro? If so no disrespect but yummy

 

[frazier512]

I got delts (shoulders) on monday

we see that u said u do shoulder/delts on mondays, but when u listed your workout u didnt list any shoulder workouts......

 

[balboa270]

3j and let's get you on the 5x5 heavy workout

 

[Susforme]

So I'm doing more "endurance" type lifting rather than strength?

 

[Susforme]

I did some math and if I eat a cup of quaker oats a cup of brown rice and 2 serious mass shakes per day it rounds out at about 4220 cals and just about 200g of protein give or take. bland diet. I will admit i have been slacking on it though

 

[balboa270]

Yoo is that your girl bro? If so no disrespect but yummy

He changed is avatar and I reissued my fight challenge lol

 

[bigherm2121]

Here's what I do and ot works great. monday chest (variation from dumbell for 2 weeks and then olympic 8bar for 2 weeks and then machine for 2 weeks if available)

flat bench press.. 15, 5, 8, 8 all to failure

incline bench press same thing

flys 15, 5, 5, 8

tuesday back

bent over single hand rows 15, 8, 5, 8

lat pull downs same thing

seated narrow rows same thing

dead lifts 12, 5, 8,

wed shoulders

military press 15, 8, 5, 8

wings 15, 8, 5, 8

forward rope shoulder raises 15, 8, 5, 8

thrusday legs

squats 12, 5, 8, 8

hamstring curls 12, 8, 5, 8

calves 15, 15, 8, 10 (this is though to do if you dont have the right amount of weight at your gym.. go 20, 20, 15, 15 if you dont)

quad curls 12, 8, 5, 8

friday bi/tri

standing bent bar curls 15, 8, 5, 8

standing dumbell hammer curls 15, 8, 5, 8

standing rope straight bar pyramid.. max weight to 8 and then drop weight and do 8.. repeat till your down to nothing on weight

overhead rope extensions 15, 8, 5, 8

straight rope pull downs 15, 8, 5, 8

standing rope pyramid

 

[frazier512]

yeah bro, too many reps. but i guess u dont have enough weights at home to go heavy so........ join a god damn gym instead of buying roids..... problem solved

 

[balboa270]

I did some math and if I eat a cup of quaker oats a cup of brown rice and 2 serious mass shakes per day it rounds out at about 4220 cals and just about 200g of protein give or take. bland diet. I will admit i have been slacking on it though

Dude seriously your in trouble

 

[Susforme]

Oh today at work I also brought home a whole grilled chicken and some tri tip roast. left over from the BSU game

 

[frazier512]

Here's what I do and ot works great. monday chest (variation from dumbell for 2 weeks and then olympic 8bar for 2 weeks and then machine for 2 weeks if available)

flat bench press.. 15, 5, 8, 8 all to failure

incline bench press same thing

flys 15, 5, 5, 8

tuesday back

bent over single hand rows 15, 8, 5, 8

lat pull downs same thing

seated narrow rows same thing

dead lifts 12, 5, 8,

wed shoulders

military press 15, 8, 5, 8

wings 15, 8, 5, 8

forward rope shoulder raises 15, 8, 5, 8

thrusday legs

squats 12, 5, 8, 8

hamstring curls 12, 8, 5, 8

calves 15, 15, 8, 10 (this is though to do if you dont have the right amount of weight at your gym.. go 20, 20, 15, 15 if you dont)

quad curls 12, 8, 5, 8

friday bi/tri

standing bent bar curls 15, 8, 5, 8

standing dumbell hammer curls 15, 8, 5, 8

standing rope straight bar pyramid.. max weight to 8 and then drop weight and do 8.. repeat till your down to nothing on weight

overhead rope extensions 15, 8, 5, 8

straight rope pull downs 15, 8, 5, 8

standing rope pyramid

looks good brotha.....take notes buddy

 

[Susforme]

Ha copy paste in word 2010 and save. Even though I hate you all because you're dicks, I've grown to like you in the 4 pages that this forum has continued on HAHA

 

[frazier512]

did u just say u r gonna get all of your protein without meat? r u vegetarian?? dude, post in the diet section, 3J will hook u up if u r serious. he knows his shit

 

[balboa270]

How much weight you have at house