Good day. I've not posted for a while now, and I hope to get some help on my gym routine.
I'm currently 92kg, thats around 205 pounds i think. I'm hoping to maintain or put on more weight, say to 230 pounds.
here's my usual routine. (figure in pounds)
chest - bench 4x4 (176), smith bench 4x4 (176), incline or dumbell chest press (is that right) 3x8 (50)
biceps - con curls 3-4 x 4-6(33), ez bar curls 3-4 x 4-6 (70), drag curls 4 x 10 (33)
* i don't really know what else to do for biceps...
shoulders - military press (smith machine) 4x6 (90), side raises, 4 x 10 (27.5), cleans (varies the weight, usually light)
legs - squats 4x6 (160), leg press 4x 4-6 (200), calves raises 4x10 (550), lunges (usually light weights)
back - deadlifts 4 x 4-6 (300), back extensions 4 x 4-6 (180), back raises 4 x 10 (50 plate clasped to chest)
triceps - skull crushers 4 x 8-10 (70), tricep pushdowns 4 x 4-6 (130) + overhead tricep extensions 4 x 1-3 (40) superset
this is my usual routine. i'm pleased to have raised my deadlifts since dec 05. i was lifting around 200 pounds then.
i started gymming since end of sept 2005. i was 165 then, and now i'm 205.
i'm looking to put on mass like bulking. i know dieting is essential but i'm on a tight budget (in college) but i do take protein shakes after workouts. i usually consume pasta and beef for dinner. lunches are rice or bread.
Appreciate everyone's advice.
*edit, i understand that to gain size and strength, u have to go heavy and do low reps. thus the current routine. i'm playing rugby for my uni, so i'm looking to grow. thanks