Routine Critique

18M, 6'1/1.87m, 180lbs/82kg at ~10-11% bf. Benchpress 1RPM:110kg

Goal: Slow bulk. Just overall hypertrophy and increase weights.

Training history: Started weight training at 11 with my dad who passed away 3 years later and seriously training 2 years ago when i also started IFing I'm not sure how much i gained through the gym since i was in my growth all the time and obviously building muscles due to that. 5 months ago started tracking calories and really reading a lot.(and also creating my own trainingplans.)

I never followed a given program because i'm too unsure how my state of progress is. Do you need any more information than what i gave? I rather tried principles i read about. Just adding drop sets, Myo reps, pre-exhaustion and all kinds of stuff to my workouts. I think they all have their place but i found the myo-reps and drop sets to be hard to recover from and mostly for pump. Doing pre-exhaustion i didn't like to never reach my max. I began with fullbody workouts and went over to crazy 5 splits for a time and then went back to a 2 split in which i didn't feel like it was optimal for me. I didn't feel like i had really worked out after the workouts. Felt energized, though. Also atm i stay at my girlfriend's home for the weekends and not able to workout on the weekends due to that which made me go to a fullbody plan again 3 times a week. (MoWeFr) That one i'm doing for like 1,5-2 months now.

Diet:

Once a week 570g salmon and some Chia on restdays. Does someone know if i can do it that way? I like cooking big portions which is why i do it that way but i heard you should have 3g O3 per day and idk if it works when i just ingest most of it on one day per week.

Train days: 3700-4300 150-180 protein, 80g fat, fill up carbs.

Rest days: 2400-3000 depending on how much i ate on the train day before. 150-160 protein, 90g-100g fat, fill up carbs.

I aim 1kg per 6-7 weeks.

Supplement:

15g BCAAs before gym because i train fasted.

Creatine 3-5g/day

Vitamin D3 5000IE/day and 200 mg K2 if i don't eat eggs or meat in a few days.

Zinc 50mg and 5mg copper/2 days

Program that i designed for myself and use atm. Takes 2 hours: I do a DUP plan which means i do 3-5 reps on monday (concentrating on putting power behind it), 10-12 reps on wednesday (concentrating on form/squeeze) and 6-8 reps on friday (just trying to do decent form.) I'm just gonna write down Friday because i just do the same exercises all the time and just do +1 set/up the weight on monday and -1 set/lower weight on wednesday. If i shall post those explicitely, tell me.

Exercise weight in kg/sets/reps per set

Friday:

Back Squat 80/4/8

Decline leg press 175/4/8

Benchpress 85/4/8

Incline benchpress with 21 dumbbells/4/10

Cable Crossover 6.25/4/12

Superset: Dumbbell Shoulderpress 15/4/8 and one arm dumbbell row 26/4/9

Reverse Flys 7/1/16

Latpull with this little pyramid kind of thing but i like to change this one up a little bit. Always close grip pull to my chest, though. 60/5/8

Cablerow, pull to hips 40/3/8

Cablerow, pull to chest (i don't know if you're supposed to do it that way but i feel my traps that way. 35/3/10

(Thought about adding deadlifts or barbell rows but not really sure where and if even. i fear i might be lacking lower back work.)

I work my abs every second day @home for about 20-25 minutes. 2 sets of Crunches. 5 sets of crisscross. and 3 sets of 1,5 minutes plancking. But really just trying to feel the muscles here. Thought about doing those at the gym and adding leg raises but i'll stay with my home program for now, i guess.

Would really appreciate some constructive feedback :)

Submitted January 24, 2017 at 09:13AM by KashikoiOkami http://ift.tt/2koNskr