buffalojoe
New member
26 years old
5'7'', 225#'s, somewhere between mesomorph and endomorph, broad shoulders, narrow waist when I'm lean (31-32), naturally huge legs and calves
Training on and off since high school, training consistently for about the last year, have seen great changes in my body. Muscles are growing slowly but surely and body fat is declining slowly but surely, though it has slowed down in the last two months. No injuries or health problems. Just decided to quit drinking for a few months as I had gotten into the habit of having a drink with every meal and then some while at home because I can't drink at all while I'm away for work.
I work in the oilfield. For those of you who are not familiar with oilfield schedules, I work for two weeks, travel for two days, and am home for twelve days. While I'm at work, I am rarely able to get to the gym more than twice a week because I work twelve hours or more every day and am usually an hour or two from a gym. I have been using a 4 day split both at home and at work but was thinking that I might get better results if I use a two day split at work, and a 4 day split at home so I'll be hitting everything once a week at work and at home.
My dilemma is that I'm not really sure what exercises to do together while at work on the two day split? I was thinking maybe:
At work:
A: Chest, Shoulders, Triceps
Incline BB Bench
Flat DB Bench
Dips
Cable Flye
BB Military Press
DB Lateral Raise
BB Upright Row
Skull Crusher
Triangle Grip Pushdown
Straight bar Pushdown
B: Legs, Back, Biceps
Squat
Leg Extension
Leg Curl
Deadlift
Barbell Row
Dumbell Row
Wide Grip Pull Up
Hands Facing Me Pull Up
Barbell Curl
Dumbell Curl
Machine Curl
I tried it a few times but I feel like doing back and legs on the same day is really really tough. I threw up half way through deadlifts the first time I did it. After doing it a few times I went back to the 4 day split for home and work. I don't really mind the intense work out and throwing up, it sucks, but I'm willing to do it if that's the best way to do, but thought it was probably counter productive.
At home on a 4 day split I do:
A: Back, Biceps
B: Chest, Triceps
C: Legs
D: Shoulders
-I do the same exercises on this split as on the 2 day split.
My main goal is to focus on growing my chest, back, and biceps as my legs, shoulders, and triceps are bigger. I'm really open to any suggestions. My diet has been pretty good as far as muscle growth is concerned, 250-300 grams protein every day and I'm assuming that I get enough calories since my abs aren't visible.
Sidenote: I'm working with 3JS on my diet, sending the survey in tonight and will be following their recommendations closely going forward. Also, I'm not on gear. Came here to learn about it but upon reading a lot have decided that a lack of gear is not my problem, but since I can't see my abs that my diet is probably the problem.
I'm open to any suggestions.
5'7'', 225#'s, somewhere between mesomorph and endomorph, broad shoulders, narrow waist when I'm lean (31-32), naturally huge legs and calves
Training on and off since high school, training consistently for about the last year, have seen great changes in my body. Muscles are growing slowly but surely and body fat is declining slowly but surely, though it has slowed down in the last two months. No injuries or health problems. Just decided to quit drinking for a few months as I had gotten into the habit of having a drink with every meal and then some while at home because I can't drink at all while I'm away for work.
I work in the oilfield. For those of you who are not familiar with oilfield schedules, I work for two weeks, travel for two days, and am home for twelve days. While I'm at work, I am rarely able to get to the gym more than twice a week because I work twelve hours or more every day and am usually an hour or two from a gym. I have been using a 4 day split both at home and at work but was thinking that I might get better results if I use a two day split at work, and a 4 day split at home so I'll be hitting everything once a week at work and at home.
My dilemma is that I'm not really sure what exercises to do together while at work on the two day split? I was thinking maybe:
At work:
A: Chest, Shoulders, Triceps
Incline BB Bench
Flat DB Bench
Dips
Cable Flye
BB Military Press
DB Lateral Raise
BB Upright Row
Skull Crusher
Triangle Grip Pushdown
Straight bar Pushdown
B: Legs, Back, Biceps
Squat
Leg Extension
Leg Curl
Deadlift
Barbell Row
Dumbell Row
Wide Grip Pull Up
Hands Facing Me Pull Up
Barbell Curl
Dumbell Curl
Machine Curl
I tried it a few times but I feel like doing back and legs on the same day is really really tough. I threw up half way through deadlifts the first time I did it. After doing it a few times I went back to the 4 day split for home and work. I don't really mind the intense work out and throwing up, it sucks, but I'm willing to do it if that's the best way to do, but thought it was probably counter productive.
At home on a 4 day split I do:
A: Back, Biceps
B: Chest, Triceps
C: Legs
D: Shoulders
-I do the same exercises on this split as on the 2 day split.
My main goal is to focus on growing my chest, back, and biceps as my legs, shoulders, and triceps are bigger. I'm really open to any suggestions. My diet has been pretty good as far as muscle growth is concerned, 250-300 grams protein every day and I'm assuming that I get enough calories since my abs aren't visible.
Sidenote: I'm working with 3JS on my diet, sending the survey in tonight and will be following their recommendations closely going forward. Also, I'm not on gear. Came here to learn about it but upon reading a lot have decided that a lack of gear is not my problem, but since I can't see my abs that my diet is probably the problem.
I'm open to any suggestions.
