Losing motivation

[Slyder190]

I've been lifting weights since I was 19. I'm 27 now. It's really only been the last 3 years or so that's it's been as serious. And you do learn more as you go, about the whole deal. However, after all this time and 2 cycles, I would be embarassed to even tell anyone here I've ever even done a cycle. This is because I don't look like it. I'm 5'8, 184lbs. My arms are barely 16 1/2'. My waist is 34'. Not sure about othere measurements. I look like I work out, but I don't look big. There are all these books and theories and facts and figures and beliefs, from HIT to 10 sets of 10 and so on. I train pretty much with the basics. I don't do regular squats or deads because I hernited a disc and am not lookin to do it again. The meain reason being that the 5 weeks or so I was out of the gym, I felt like shit. The annoying pain was nothing compared to that. I just feel like for all I've put in and the drugs I've put into my body, there should be more. It's getting to the point where I don't like telling people how long I've been working out, because I feel like people (especially thjose who know I've juiced) look at me like, well, where's the rest? I have another cycle coming up in a few weels. Prop, Enan, Primo and Winny. I'm hopin for the best. i kept 11 lbs off my last cycle, put not happy I put an inch or so on my waist that I still have.

Here is the typical week guys-

Mon - Chest/Abs

3 sets dumbell flat bench
3 sets Hammer Strength Incline
3 sets Body Master Flys

10 sets on the crunch manchine (lying flat with weights attached for resistance)

Tues - Back

2 sets HM single arm rows
2 sets bent over rows
2 sets cable rows with narrow neutral grip
2 sets cable rows w/straight bar
4 sets lat pulldowns
5 sets back extentions

Weds - Delts/Traps

4 sets dumbell shrugs
4 sets behind the back barbell shrugs (My traps suck)

4 sets HS shoulder presses
3 sets side dumbell raises
3 sets reverse fly
3 sets front dumbell raises

Thurs - off

Fri - Legs?Calves

5 sets hack squats
5 sets leg ext
4 sets leg curls
4 sets seated leg curls

5 sets standing calf raises
5sets seated calf raises

Sat - arms

4 sets cambered bar curls
3 sets hammer curls
3 sets spider curls

4 sets close grip bench press
3 sets skull crushers
3 sets pressdowns

5 sets wrist curls
5 sets reverse wrist curls

Sun - off

I've added cardio 3 days a week seperated from weight sessions.

Typical day of food -

12:30 - 3 cups oatmeal, 1 tsp flax seed oil, 50 gram protein powder

3:45 - Post workout (about 60-75 min of weights) 3 scoops N Large, 3scoops protein powder added to it

5:00 go to work - bartendeing

5:45 low fat PB sandwich on whole grain bread, I serving Low Car Lean Body

7:45 same

9:45 same

11:45 1/2 lb burger no bun w/catsup, or 2 grilled chicken breats w/bbq sauce

1:45 Lean Body Packet

3:30 50 gram protien powder

Days off I eat a better variety of food, since I have the time and freedom to do so. Atwork i bartend so sandwiched are all i can really in in under 2 min and get back on the bar.

Protein powder is cheaper than eating meat, and I don't like eggs or fish of any kind. The lifestyle is mad money as it is.

I've get about 3700- 4000 calories a day.

I've used less volume in my training for a long period of time, but upped it somewhat recently.

I do change exercises and what not, but typically stay in the 6-12 rep range.

That's the deal. Sorry it wa so long, but those who reply would probably wanna know some deatils, so I gave them a lot of details.

I was thinking of switching to a WestSide routine after my cycle, in hopes that more power will bring more size.

Anyway, that's it. It's a way of life, but I'm at the point where I'm not satisfied with the payoff. Not bitchin, just tryin to maybe get some insight on how to keep improving. One specila note - NEVER DID I SAY I WAS GIVING UP.

 

[MuscularWarrier]

Snyder,

There comes is a time when evereyman gots to look in the mirror at himself and say - who am I? Yes that is Question. And the answer?

Well thats you are who Jesus made you to be. And that for me is my motivation for the IRON sport. Sure somedays my motivationals is lower than others but man when Jesus is inside me I pump harder than I ever pump before guy and at the end of the day that is what counts dude - the E word - EFFORT.

Look inside yourself and find Jesus too.

Regards from a IRON bro

Muscular Warrior

 

[genarr3]

You asked for help. I can't really do that without being harsh. So forgive me if this offends you.

I hate your workout routine.
Your diet's a joke.

Working out:
More isn't better. It's not about volume; it's about quality and intensity. You're training 5 days a week; most people wouldn't be able to do this if they were training with true intensity. Simply showing up at the gym and going through the motions isn't enough, you have to bust your ass.

3 - 4 days a week is more like it. You need time to recover from a hard workout.

Your choice of movements is bad. COMPOUND MOVEMENTS should be the core of all your workouts. Dumbbell and cables are finishing movements, to be used AFTER doing all the damage in the previous 5 - 6 sets.
You're jumping around from exercise to exercise. "2 sets" - I'm just getting started after the first 2 sets.

Where are SQUATS, DEADLIFTS, and FLAT BARBELL BENCHING? All your workouts should be built around these movements. If you're not doing these, you're not working out.

Diet:
Simple. You're not eating food.

From your post I get the feeling you think you can't build muscle. Straighten out your workout plan before you start crying hard gainer.

 

[2Thick]

It sounds like you have a good overall routine (or should I say 'lifestyle').

Besides the fact that you have probably been repeating the same type workout for far too long, you are finally coming to grips with the fact that genetics really do have a great deal to do with your ultimate growth potential. With that being said, look at the positive facets of your situation and try to eliminate the negative illusions.

Honestly, you are in great shape for your height and dimensions. At 5'8", you would be stressing your body out if you got close to (or exceeded) 200 pounds. The fact is that most girls prefer your weight to anything heavier (a long as your BF is below 10%).


Probably the main reason why your body does not see any more exponential type of growth is because of the lack of squats and deads. They are by far the main reason for overall growth over a significant period of time. But since you are limited (due to physical limitations) you are better off protecting you back because you will need a healthy back more than a few extra pounds 40 years from now.

I would suggest 4-6 weeks of an absolute change in your workout. This will be totally different than anything you have probably done before and will look and feel awkward. It is a program that stresses failure of a muscle after at least 60 reps with lightweight. You will do chest and traps on the first day, arms on the second day and the back on the third day...then repeat without any breaks for 4 weeks, at least.

It will look like this:

Mon:
-Bench on Smith-machine
10 sets of 60-100 reps.
-Machine Shrugs
10 sets of 60-80 reps.

Tues:
-Machine curls
10 sets of 60-80
-Cable pressdown
10 sets of 60-80

Wed:
-Machine Rows
10 sets of 60-100

Repeat.

The point of this bizarre workout is to fatigue the muscle without tearing the muscle and therefore allowing for little to no rest in between workouts.

Its totally different nature will definitely shock you into growth and get some real stares in the gym. You will have to use extremely lower weight but you will feel the difference.

 

[genarr3]

This is one of my workouts. I change them every few months.

Workout 1 - Back

Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises

Workout 2 - Chest

Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements

Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )

 

[2Thick]

Where are SQUATS, DEADLIFTS, FLAT BARBELL BENCHING? All you workouts should be built around these movements. If you're not doing these, you're not working out.

Diet:
Simple. You're not eating food.

I wouldn't be recommending Deads or Squats because of his history of disk ailments. The possibility of having another lower back problem is worth leaving squats and deads in the dust.

As for flat bench, that is overrated and nothing compared to its far superior cousin, incline barbell bench.

Also... I tend to agree with the fact that he may not be getting enough solid food.

 

[genarr3]

I wouldn't be recommending Deads or Squats because of his history of disk ailments. The possibility of having another lower back problem is worth leaving squats and deads in the dust.

As for flat bench, that is overrated and nothing compared to its far superior cousin, incline barbell bench.

Also... I tend to agree with the fact that he may not be getting enough solid food.

Ok. I missed the back injury part. I've used your "10 set" routine in the past when nursing myself through injury. Works good.

"As for flat bench, that is overrated and nothing compared to its far superior cousin, incline barbell bench." - I rotate between incline and flat as a core chest movement. I don't disagree that flat barbbell can be injurous to your shoulders, but I refuse to give it up. Cycling back and forth between the two for years has worked well for me.

If you can't do deads, do pull-ups or chin ups.

 

[2Thick]

If you can't do deads, do pull-ups or chin ups.

Very true... pull-ups are definitely one of the best movements.

 

[Slyder190]

Reply

Thanks for the replies first of all. Genarr, I have used less volume with intensity...that being going to failure and maybe some forced reps here and there or drop sets or something to crank up intensity, used sparingly however. when I first dropped volume, my lifts went up, now I am adding volume as a change of pace. I don't buy into too may of the fancy godsend routines you see and hear of a lot, although i do believe in changing routines and trying new things at times to see what works or just for change of pace. bartending doesn't allow for a lot of time to eat. But 3700-400 calories a day isn't bad all things consifered. On days off, I eat more calories and a different variety of food. It's my proten intake some will knock, but I have made progress throught the years and through a couple cycles with protein powders supplying the main portion of my proten intake. I'm not where I'd like to be, but I do believe good protein is good protein. I spend a lot of $$$ as is on my life style. eating meat 5-6 times a day would put me in the pour house, besides which, I don't think I could possibly eat 50 grams worth of protein every 2-3 hours each day along with the carbs. Anyway there is always room to improve on things. right now I am maintaining my body weight. Not sure what my bf is, couldn't even guess. i do know my body though and I know that taking in too much more naturally would get me fatter as opposes to bigger. Thanks again though for the replies. And Muscle Warrior, thank you as well, but sorry, I don't believe in a god. Any other replies are welcome.

 

[mike13555]

if u can't do deads, try throwing in some stiff-legged deadlifts (kill ur fuckin hammies) and lose the cable movements on back day---y dont u switch those to some pullups???if u cant squat, try front squats, they directly kill ur quads, if u can't grow with this stuff then there is a problem!!!!!

good luck bro, update in 6 weeks!!!