help with biceps

[pwr_machine]

Same routine for 5 months? I'd recommend any kind of change!

 

[kalibur]

you're right i'm not eating as much as i should. it maybe 150g of proitien, 60g fat and 40g carbs a day all in about 2500 calories, but i think if i limit my ephedra consumption to only my workout days my diet will icrease.

i'm going to give the hst system a go since it seams right for me. i've made a simple draft of what it should look like but i think it needs some work. please let me know what you think.

Monday:
30 min cardio
incline bench 2x10
dips 2x10
seated rows 2x10
lat pulldowns 2x10
lateral raises 2x10
preacher curls (barbells) 2x10
tricep pushdowns 2x10
legpress 2x10
squats 2x10

Tuesday:
20 min cardio

Wednesday:
30 min cardio
dumbbell incline bench 2x10
cable crossovers 2x10
lat pulldowns 2x10
seated rows 2x10
lateral raises 2x10
sholder press 2x10
hammer curls (dumbbells) 2x10
tricep pushdowns 2x10
squats 2x10

Thursday:
20 min cardio

Fiday:
30 min cardio
dips2 x10
incline bench 2x10
lat pulldowns 2x10
seated rows 2x10
sholder press 2x10
preacher curls (barbells) 2x10
tricep pushdowns 2x10
legpress 2x10
squats 2x10

Saturday/Sunday:
rest

i have to keep the cardio up otherwise i feel like i'm cheating. so on my off days i'll either do 20 on the tread mill or play ddr for about an hour. saturday and sunday i never do cardio cause i'm to busy doing otherthings. however i do about 10 mins of abs 6 days a week, i based it off the 8 minute ab routine, it seams to have worked perfectly so far so no need to change that.

 

[Mr.Kachok]

Kalibur:

it maybe 150g of proitien, 60g fat and 40g carbs a day all in about 2500 calories,

that only comes out to 1300 cal's by breakdown

also i seemed to have went up on bi's doing a pyramid of 7-6-5-4-3-2-1-2-3-4-5-6-7 reps with a partner same wieght for bi's. Any change of pace is good :}

 

[jerkbox]

you're right i'm not eating as much as i should. it maybe 150g of proitien, 60g fat and 40g carbs a day all in about 2500 calories, but i think if i limit my ephedra consumption to only my workout days my diet will icrease.

this is definitely not a bulking diet brother......EAT!!!!

 

[Kurtz2]

"please let me know what you think."

here goes...

1. 0.8g protein/lb bodyweight wouldnt be my first choice for gaining size.
2. If youre trying to bulk, dont worry about doing cardio 5 days/week.
3. lift heavy.
4. eat.
5. concentrate on steps 3 and 4.