New Routine Suggestions Please

[Roofus]

This is my current routine:

Monday/Friday

Chinup 4x6
Close-Grip Bench Press 4x6

Dumbbell Tricep Extension 3x8
Cable Preacher Curl 3x8

Cable Incline Tricep Extension 1x12
Cable Single-Arm Curl 2x12

Shrug 3x8

Situps Incline 3x15

Wednesday

Iron Cross 3x8
Bentover Row 3x8
Closed Curl 3x8
Situps Weighted 3x10
Wind Sprints x 10

Tues/Thur
Cardio 40min


I am wanting to concentrate on some of the same regions, basically abs, biceps, lats, mainly. But I've run out of ideas of how what excersizes I can try. Any suggestions?
Thanks

 

[Protobuilder]

bb.com

 

[blut wump]

What are you trying to achieve by working out?

 

[al420]

have you tried super setting abs w/ neck and wrists?

 

[SgtSlaughter]

Goals?
Stats?
Diet?

 

[thesuaveone]

a/s/l...lol

 

[Roofus]

What are you trying to achieve by working out?

Arnolds arms, Pitts abs, and Bruce Lee's lats. Same thing everyone else wants.

26
182lbs
5'10"
1900 calorie/day clean cutting diet high in protein

Goal is to be atleast around 195 at the end of this cycle. 7 weeks left.

I want to work the same areas I'm working now, in the routine I posted. But I have been doing it for over 10 weeks and really think I should do something to shock my system and mix it up while i'm on this cycle. If there isn't a way to just straight up do this, then I will probably do another 5x5.

 

[blut wump]

To gain 13 pounds, you need an excess of around 49,000 Calories. Over 7 weeks, that's 7,000 per week or 1,000 per day. On a diet of 1,900 Calories per day, your goal is attainable if, and only if, your daily energy expenditure averages around 900 Calories.

You need to eat more, a lot more.

As for gaining that weight without working legs, forget it. Get yourself back onto heavy compound exercises if you want to grow. Drop the foo-foo stuff and let your body know that it needs to grow some meat.

As for Arnold's arms, Pitts abs and Bruce's lats, think more in terms of Magnus Samuelsson's arms, Mariusz Pudzianowski's abs and Dorians Yates's lats unless your goal is to shrink. OK, maybe Arnie's arms will suffice.

The 5x5 is a good routine for growth with a strong diet. Add some isolation work to it as needed but get more food in either way.

 

[Roofus]

I don't know how you guys eat so much. I struggle to take in 1,900 clean calories. Sure if you are eating garbage you can get the calories easy. But to get them eating clean, you've got to eat so much frickin' food! :/

 

[mad dipz]

I don't know how you guys eat so much. I struggle to take in 1,900 clean calories. Sure if you are eating garbage you can get the calories easy. But to get them eating clean, you've got to eat so much frickin' food! :/

yuuuuuuuuuup

 

[s8nlilhlpr]

better start eating then!

 

[Nathan]

Natural peanut butter.

 

[SgtSlaughter]

Natural peanut butter.

^^^

and other fats... with are calorically dense, therefore very easy to eat just a little of them and get some serious calories in.

Almonds, walnuts, STEAK ( ), ANPB, peanuts, heavy cream...

it depends on how fast you want to gain and if you're relatively lean already or not, ect...

It's as easy as you want it to be

 

[Protobuilder]

Jesus Christ. No offense. But how big of a pussy are you? You're shootin' up drugs but it's "too hard" to fucking eat? Christ. In other words, you'd LOVE to have Arnold's arms, etc., but don't want to have to do all that work and stuff. Got it.

IT'S NOT FUCKING HARD TO DRINK, IS IT? That's rhetorical. The answer is NO. A gallon of milk every day. Stir in 6 scoops of protein powder. Stir in 4-6 tablespoons of olive oil. Bingo. You've got about 2000 calories of healthy protein and fat.

Stop hoping for something for nothing.

 

[thesuaveone]

A gallon of milk every day.

I wish...too bad the sugars kill me. Is there any alternative to even skim milk that has less sugar? I drink a glass of milk (even mixed into a PWO) and I feel bloats for the rest of the night.

 

[Nathan]

Jesus Christ. No offense. But how big of a pussy are you? You're shootin' up drugs but it's "too hard" to fucking eat? Christ. In other words, you'd LOVE to have Arnold's arms, etc., but don't want to have to do all that work and stuff. Got it.

IT'S NOT FUCKING HARD TO DRINK, IS IT? That's rhetorical. The answer is NO. A gallon of milk every day. Stir in 6 scoops of protein powder. Stir in 4-6 tablespoons of olive oil. Bingo. You've got about 2000 calories of healthy protein and fat.

Stop hoping for something for nothing.

Stern as hell but true. lol.

 

[Guinness5.0]

You might think about working your legs. Now that you're using illegal synthesized derivatives of testosterone to grow muscles, I think you're ready for that quantum leap in your training.

 

[Kabeetz]

IT'S NOT FUCKING HARD TO DRINK, IS IT? That's rhetorical. The answer is NO. A gallon of milk every day. Stir in 6 scoops of protein powder. Stir in 4-6 tablespoons of olive oil.

This is excellent advice but mixing olive oil and milk??? Thats some sick ish

 

[Roofus]

Jesus Christ. No offense. But how big of a pussy are you? You're shootin' up drugs but it's "too hard" to fucking eat? Christ. In other words, you'd LOVE to have Arnold's arms, etc., but don't want to have to do all that work and stuff. Got it.

Stop hoping for something for nothing.

Bro, I'm not sure why you feel you need to jump my case like that. All I said was that eating that much is a pain in the ass. I didn't say that I couldn't do it or wouldn't do it.

It was a ton of work for me to get two college degrees and then go back for my masters as well. I did the work. However, I still had a right to bitch about it. Follow?

And if it wasn't blarringly obvious, when the guy ask me what my goals were, I tongue in cheek picked out three ripped movie stars. There isn't one SINGLE sentence you can find in ANY post in this thread that implies that I am expecting to get gains without putting in the work or effort.

You don't know me. You don't see how I live. You don't see how I train. Don't pretend you do.

You might think about working your legs. Now that you're using illegal synthesized derivatives of testosterone to grow muscles, I think you're ready for that quantum leap in your training.

I generally work my legs. I wrestled for years. I understand how important lower body training is. I just got off a 5x5 training legs, and did the current routine without legs because I was taxed out on them a bit. I have no problem adding a leg day back into the mix. But thanks for the jackass comment. Cheers.

 

[Guinness5.0]

I still think you should train your legs unless you're injured. The gains will carry over to the areas you are more concerned about.

 

[Roofus]

I still think you should train your legs unless you're injured. The gains will carry over to the areas you are more concerned about.

No worries. I got your first classy reply in my email.

 

[wrknonit]

I blew milk out of my nose when I read that. K

You might think about working your legs. Now that you're using illegal synthesized derivatives of testosterone to grow muscles, I think you're ready for that quantum leap in your training.