Am I doing Enough?

[FirePoiBoy]

Stats:
Height 5'5
Weight 170 (Don't laugh, started at 125)
Lifting 3 years
Eating 2500-3000 calories a day
150-200g protien a day
aprox 10% BF

Mon Chest/Tri's
Wed Legs/ Abs
Fri Back/Bi's

Workout to failure.
I am on week 2 of a test/tren cycle. 100mg each ED
Will be on for 8 weeks total and I have my Clomid for afterwards.

Should I be working out more or is this enough for growth? I am looking for at least 10-15 more pounds.

Thanks!

 

[casualbb]

Take all of those muscle groups, and do all of them on each training day for at most 1-2 sets per exercise. Seriously. Add at least 500 cal/day to your intake.

The worst possible thing one can do while on a cycle is to train too infrequently and eat too little. You body is just begging to grow! Give it a frequent stimulus and tons of food and you'll explode.

-casualbb

 

[Debaser]

I'd up the protein and caloric intake a lot. Take in about 350 g protein, and take your calories to I'd say around 4000 or more.

casualbb I would agree in the context of HST but he cannot train his entire body full bore 3 times a week. Even on gear that's a recipe for gross overtraining.

 

[Lord_Suston]

throw in a day for shoulders and traps. Add a few cals when on cycle. 170@ 5'5 is nothing to laugh at. everyone has to start somewhere so don't worry about it. give us and excercise list too. Good luck bro...

 

[casualbb]

Debaser -- thousands of newbies get put on a program similar to that: fullbody 3x/week, low-ish volume, and go on to make decent progress and avoid overtraining all without actually knowing anything about weights. I think our buddy here will have no problem with it, esp given his substances.

-casualbb

 

[FirePoiBoy]

Update..

Thank you for the help.
I have taken the advice and now do the full body workout on Mon. Wed. + Fri. I have upped my calories to 3500-4000 daily and I feel like I'm gonna puke because I am so full all the time. I have added 5 pounds so far but my abs are gone and I have added some small love handles. I am hoping this is just some water bloat that will go away. If not I'll get some l-idex. Starting to look very defined in my traps/arms. Pumps are out of control.
I'll add my excercise list when I get home.

 

[shoichi]

throw in a day for shoulders and traps. Add a few cals when on cycle. 170@ 5'5 is nothing to laugh at. everyone has to start somewhere so don't worry about it. give us and excercise list too. Good luck bro...

Dammit. I'm 5'5 176 @ 13%, think I'm doing good, and then I hear this shit! I'm kidding of course. Bro, I think your doing fine. I'm right up there with you on gaining another 10-15lbs though. You should post your starting stats and finishing stats on our March cycle thread - comparing all the results of guys who are running cycles right now.

I would like to compare my results to yours, since we seem to be at the same spot. I'm running 8 weeks of Sust at 437.5mg/week. I'm on week 3 and figure I'm up 6lbs, 3 of which seem to be water.

 

[FirePoiBoy]

My Current Workout.

Mon, Wed, Fri.

Incline Dumbell Flye
Seated overhead press.
Seated T-Bar Overhead
Front Lat raise.
Leg extension
Lying leg curl
Barbell Squat
Standing calf raise.
Bench press.
Dumbell wrist curl.
Hammer Curl.
Barbell Reverse curl.
Bent over row
reverse grip bent over row.
crunch
reverse crunch.

I do 3 sets of 10
I add more weight if I can do more than 10 and take off if I can't do at least 8.

 

[gmanlax7]

try to start doing Deads, those have realy helped my overall size

 

[casualbb]

That's a TON of volume!! Holy cow! There are a lot of redundant exercises, too.

I'd drop the following:

Seated T-Bar Overhead (covered by overhead press)
Front Lat Raise (Covered by overhead press)
Barbell Reverse Curl (Covered by Hammer Curl)
Reverse Grip Bent-Over Row (... bent over row)

Also I'd drop the volume on isolation exercises to one set per. You'll probably see faster strength gains on the big stuff if you don't overexhaust your extremities.

By the way: how's your progress? Making strength gains? Size?

-casualbb

 

[FirePoiBoy]

Update..

Thanks, casualbb and gmanlax7

Currently eating aprox 4k calories 200+gram protien ED.
Weight = 175
Don't know about bodyfat exactly. I am decently Cut but a bit bloated by the end of the day. The bodyfat is gone when I wake up and I start all over again.
I drink about a gallon of water a day.
I have been feeling like I've had my ass kicked most of the last two weeks. My muscles are sore and the pumps make me take small breaks while working out.
-I think I may be overtraining and I'll take casualbb's advice on the workouts. Anybody else think deadlifts are a must? I have also been considering making this a 10 week instead of 8 week cycle to try and get at least 5 more pounds.
Bench up 30 pounds
Squat up 25 pounds - back pumps are killing me.
Curl up 10 pounds

I will keep everyone posted and I'll post a picture If I can get to a camera.

Thanks,
-Firepoiboy

 

[Lee]

damn dude u msut be a beast at 5'5" 170

 

[FirePoiBoy]

What's funny is that I think I look smaller in the mirror but more and more coworkers/ friends are making comments about how big/thick I am getting. I just see so much work that is left to be done.

 

[FirePoiBoy]

Current Pic's

http://www.geocities.com/eat_xtc/photopage.html

 

[JoBu]

Re: My Current Workout.

Mon, Wed, Fri.

Incline Dumbell Flye
Seated overhead press.
Seated T-Bar Overhead
Front Lat raise.
Leg extension
Lying leg curl
Barbell Squat
Standing calf raise.
Bench press.
Dumbell wrist curl.
Hammer Curl.
Barbell Reverse curl.
Bent over row
reverse grip bent over row.
crunch
reverse crunch.

I do 3 sets of 10
I add more weight if I can do more than 10 and take off if I can't do at least 8.

That is a lot of volume and likely takes a long time to do everything on each day. Here's a suggestion: Do deads on Monday and squats on Friday along with a full body workout m/w/f along these lines...

-db presses (alternate through flat, incline, decline - mon/wed/fri)
-pull ups...5 sets to failure
-close-grip bench
-dips (3 sets to failure)
-calf raises (alternate standing, seated, donkey - mon, wed, fri)
-Arnold presses
-lateral raises (alternate front, side, back - mon, wed, fri)
-ez bar curls, hammer curls, preacher curls - mon, wed, fri
-abs - 3 set each of 3 moves of your choice

Granted, this is still a fair deal to get through in one workout but should be doable. Along with the squats/deads this should hit chest, back, tris, bis, legs, calves, and abs. You'll also notice minimal isolation movements...calf raises, laterals and curls only. The deads and squats should keep you growing well on your cycle.

Good luck bro!

JoBu

 

[FirePoiBoy]

When all is said and done

I made it up to 180 but I had some love handles and a pot belly.
After the Clomid and diurex I am down to 174 but nice and lean.
I was aprox 160 before the cycle so I am happy with the results.

Thanks for all the help!!
-Fire

 

[Lee]

congrats man. im bulkin but im stayin natural so its gonna take a while

 

[casualbb]

Right on, dude. I was actually wondering how you were doing, glad to hear you were successful.

-casual

 

[the People's Champ]

good pics. judging by them, I think you have a good size for your height. I am weigh in at 180@5'10.5 and I STILL look skinny. of course other people think otherwise, when you get in the groove of lifting weights, most of the time, you want to get bigger then where you are at currently.

looking at your routine, that is a lot of freaking exercises to be doing. jeesus.

legs
-squats
-front squats
-stiff leg deadlifts
-leg curls

back
-deadlifts
-bent over rows
-weighted pullups/chinups
-power cleans
-power snatches

arms
-close grip bench press
-weighted dips
-tricep extensions(flat, incline, decline)
-barbell curl
-incline db curl

shoulders
-military press
-upright rows

abs
-hanging leg raise/knee tuck
-weighted crunches
-ab pulldowns

concentrate on heavy compound movements, low sets with low reps if you want to add a little more size. it takes a lot to gain a little.