Micker said:
Test or not, you should still be making gains working out and getting enough sleep/food. I think your workout is whats to blame. I also think you are kinda going overboard on the calories/protein, and might gain a bit too much fat. If you haven't learned by now, lifting requires MUCH patience. Gains come, but often in spurts and sometimes you need to change things up. No trained person in the world, not on aas ever gained 10 reps in 8 weeks. Thats like going from doing a weight 2 times to 12 times. Going from 2 reps to 5/6 reps is a huge gain in 8 weeks. If your max was 250, you wouldn't be happy doing 250 4 times after 8 weeks??
Post your workout and maybe we can see what might be the problem.
heres the workout:
Monday:
-Bench Press 1 light warmup, 1 moderate warmup, 2 heavy sets
-incline dumbells, 1 light warmup, 2-3 sets of 6-8 reps
-incline and/or flat flyes, 3 sets of 8-10
-30 pushups
-3 sets incline situps for abs
Tuesday: off/rest/eat
Wednesday:
pullups 1 set of 15 to warmup
-preacher curls 1 light warmup, 1 moderate warmup of 8 easy reps, 2 sets of 4-8 reps
-upright rows 1 warmup, 2 sets of 4-6 reps
-incline curls 3 sets of 8-10
-bent over rows 3 sets of 6-8 reps
-one arm rows 3 sets 6-8 reps
-hammer curls 3 sets 8 reps
Thursday
Shoulder Dumbell presses 3X4-8 reps
-skull crushers 1 warmup, 2 sets 4-8 reps
-side laterals 3X8-10 reps
-one-arm tri extensions overhead 3X 6-8 reps
-press downs 3X10 reps
- 2 sets front raises for 10 reps
Friday- Off rest/eat
Saturday
Squats 3 sets 4-8 reps plus warmup
-stiff legged deads 3X10 reps
-leg extensions 3X6-10 reps
-seated calf raises 3X6-10 reps
-3 sets incline situps abs
Sunday- Off/rest/eat
..each workout takes no longer than 1 hour and i do it hard. i may sometimes take monday off too to take 4 days off in 8 days for extra rest.
OK CRITIQUE....
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