Hey guys, here's my routine. Appreciate it if you guys take a look at it.

Stats ~ 63.5-64kg

5-day split

Legs Day
Squats
Leg Press
Leg Extensions
Lunges or Hamstring Curl (Seated/ Lying alternating weekly) or Stiff-legged Deadlift (I don't do this if I go heavy on squats, instead I do normal DLs on my Back day)
Standing Calf Raise
Seated Calf Raise

*Planning to start front squats soon but need to know where to throw them into my routine. Calves lagging, need suggestion for good exercise? I tried donkey calf raise but lower back hurts too badly.

Shoulders Day
Overhead DB/BB Press
Bent-over Lateral Raise
Side Lateral Raise
Front Raise (Usually do any 2 of 3 Raises above, alternating each week)
Upright Row (I'm always careful with this since its bad on the rotator cuffs)

Back Day
Pullups BW
DB/BB/T-bar Row
V-bar seated cable row
Close-grip lats pulldown (supinated grip)
Deadlifts (if I don't do SLDL on legs day)
DB shrugs
BB front shrugs

*Usually end my back day with 2 forearm exercises (BB wrist curl, BB reverse curl, Hammer Curls)

Chest Day
DB/BB Incline
DB/BB Flat bench
Cable Crossover or Flyes or Pec-deck
DB Pullover

*I sometimes do decline BB. Would love to do dips but sadly I can't go heavy on it cause it hurts my shoulders (tried avoiding going below 90 deg but didn't help)

Arms Day
Superset Bi/Tri
Incline DB Curl superset Skullcrusher
Hammer Curl superset Two/One arm Triceps Extension or Close-grip bench press (but usually i don't do CGBP cause my chest day is usually 1/2 days before, is this a right thing to do?)
Concentration Curl/ Preacher Curl superset Reverse-grip Tri pulldown/ DB kickback

*Really hard to list down all the combinations for arms since they are so many but i try to hit all heads possible.

I pyramid from low weight high reps to high weight low reps.
All 3-4 sets.
Mainly between 6-8 reps for work sets.


Critiques are extremely welcomed.

Thanks

This post has been edited by bobdabuilda: Oct 30 2011, 02:03 PM

thanks for the comments, will surely try face-pulls out! as for working calves on leg press. where do i place my foot on the base(the metal plate that you push against). high up or low down? also, which leg press machine would be better, the horizontal (parallel to ground) or linear (45 deg from ground)? thanks again!

thanks! yep made it up myself and have been on it for almost 3 months since i started lifting again. pretty good gains i would say but i was thinking of switching to a 2-day-upper/ lower split when i get back home during the summer break since i probably won't be eating like how i am now. have been reading up a bit but somehow i don't think i'm gonna like the split tho haha what do you guys reckon about 2-day-splits? anyone done or on it?

not doing any dips at all. BW alone places too much stress on my shoulders.

btw, i would love to throw diff DLs on both back and legs day but its just that i have a weak lower back cause of some medications i've taken in the past (but i'm working on it tho!). i can actually get a bad backache from doing work while sitting down in the library (which is what i'm doing now haha)

This post has been edited by bobdabuilda: Oct 30 2011, 07:57 PM

http://bodyspace.bodybuilding.com/photos/v...tos/s/oldbutfit

something to share with you guys. this man is amaaaaazzzzzinggggggggggggg. i mirin! you mirin?

**he's 69.5 fyi

now that i'm done with my exams and heading home soon, i'm currently planning on either doing rippletoe SS/ layne norton's PHAT when i'm back. anyone wanna give some advice to me? i've been reading up alot and have up to 2 weeks to plan everything before i start it. but one problem with me is i have a certain stomach issue known as IBS. look it up if you don't know but i reckon some of you actually heard of it. well to sum up, bloating is the major problem i have. what do you guys think? go or no go? rippletoe requires me to eat almost 1.5x my maintenance cal intake.

great, i got ignored for the uptenth time. how fun!

you clearly didn't read what i wrote then. and fyi i have 7 solid ASS meals a day and i'm sure my diet is much stricter than yours. i don't see your point in replying in such a 'nice' way. many thanks.

hey there. probably like if it was alright to start the program knowing that i won't hit the the 3.5 cal mark? i split my meals throughout the whole day @ every 3 hour without fail but i can hardly increase the amount of food (carbs particularly, due to bloating).

IBS isn't something you can heal. doctors themselves do not completely understand IBS as well. probiotics, psyllium husk, diet change, lactose free, pretty much tried out most available remedies found. its just something that comes on and off anytime. i can hit probably 500+ my maintenance (have been for the past months, but with the feeling of bloatness on throughout the day). tried weight gainer to up my cals but it worsens the bloating. i've been making my own homemade gainers which has helped abit. so yeah, main question is, would i manage a linear progress on rippletoe if i don't hit the cal target. cause if i can't, i'd rather stick to my own routine and progress slowly.

thanks for your reply btw, appreciate it.

yeah clean bulk, thats what i have been doing for the past months (200-500 cals above maintenance on different days). i just thought i wanted try something new and at the same time get slightly faster gains as compared to now. did many readings just to realise that it wasn't very much possible so i wrote here to see if anyone has been in my situation before or not.

these were basicly what i ate in the past few months:












please excuse my half consumed steak.
i have more on my phone but i cbf to upload them, so yeah.

anyway, i guess i'll just stick to clean bulking atm until i find a possible program for myself.

cheers again.

This post has been edited by bobdabuilda: Nov 19 2011, 01:55 AM

huh? okie.

oh yeah, good point! completely forgotten about that, many thanks!

This post has been edited by bobdabuilda: Nov 19 2011, 12:39 PM

his fart and burp > his size tho

wow 60-70 for reps? thats

just tried half a shot of olive oil. dumped the other half. i find it extremely disgusting to down for some reasons haha. what do you guys take to kill the after taste?

anyone got a good push/pull/leg or upper/lower split routine they would recommend? also, how does it compare to 4-day splits like chest+bi/back/shoulder+tri/legs? 3 and 2-days splits would involve much higher intensity with lower volume?

This post has been edited by bobdabuilda: Jan 10 2012, 03:03 PM

anyone fcked their neck/ traps muscle doing shrugs before? i was shrugging today and heard or felt a pop and dropped the weights immediately. wasn't too painful at first. but now after almost half a days with one heat pack (by mistake, shouldve went cold) and 2 cold packs along with paracetemol and codeine phosphaste, i'm feeling so much worse. can't reach my left ear to the left shoulder and right ear to the right shoulder without pain and also can't bend reach chin to collarbone. i've experienced this before, i mean this strain? twice but nothing hurts as bad! i think i must've leaned my neck too much forward? any experiences sigh?

definitely not cause i didn't warm up properly cause i always do warmups and it was towards the end of my routine. to be exact, it was my last set for the day. very unfortunate i guess.

the pain got much worse after i heated it at first, was definitely a mistake i'll never repeat. i was in too much of a hurry trying to reduce the pain. should've looked up the internet before that. i'm on painkillers and muscle relaxant. still icing it every few hrs. pain scale is still the same as yesterday but with a mild headache every now and then. thank god i have an appointment with my chiro tmr morning.

thanks btw

aesthetic.

his forearms, quads, hams.. wow

quick question guys, how many warmup sets do you guys do with SS?

say my 5RM for squats is 200lbs, how should my warmups be like?

also do still do warmup sets for my bench and deads?