Hi, I'm new to the forum, but I've been reading a lot of the posts for quite some time now. I'm a 21 year old college student, and I've been lifting somewhat seriously for about 1.5 years now.
I'm 5"11 155, 5% BF pretty CUT. But, I seem to be stuck in my routine. I don't make strides like I used to as I began to learn some nuances about technique and proper regimes in the early days. I feel like I'm stuck. Here's my current scenario (sorry for being so technical)
I do a MWF lift, TU/TH cardio
Monday: Shoulders and Tris
Military Press/Dumbell Press
Rotaor cuff extensions, dumbell flys (elbow in, straight up)
Reverse hammer curls (bar), sometimes resistance curls
Wed: Lats and Legs
Wide grip pullups with 15 lb weight
isometric extension/lat pull
reverse cable flies
Pre-Exhaustion Chest Flys (upper and lower)
Dumbell Bench (Flat/Incline) alternating each week with barbell bench flat/incl
Throw in Decline every once in a while
Dumbell curls standing/incline bench
Resistance Preacher Curls
Once in a while buddy curls (im not a big fan, my lifting partner usually twists my arm into it)
I am pretty much stuck in the following areas:
1.) Bench- I often feel inhibited by my shoulder when benching (especially with the barbell isntead of the dumbell). I've hurt my rotator cuff in the past, but I try to be careful and strech nowadays. For now, I'm stuck at 185 bench at low reps, or repping around 165. For the dumbells, I can't really breach 75...
I've been doing pre-exhaustion chest excersizes, because I've read some literature that states its the best way to isolate chest excersizes (thus the secondary and tertiary muscles do not give out before the chest does in excersizes such as bench etc)
2.) Triceps- I never feel like I'm moving up in weight in these excersizes. I can try and do more on rope pulldowns, but often times on reverse hammers, I feel stuck at 17.5s on each side of the curl bar...kind of frustrating?
3.) Lats- Granted, I'm pretty happy with my lats (I can do sets of 10 on widegrip pullups with a 15 lb weight attached), but I feel like I'm not making and strides forward...just maintenance?
I lift every week, rarely take any time off. I party on the weekends and if I go all out, I definitely don't get the type of recooperation that I normally get on the weekdays.
I feel like I've hit a wall and I refuse to really delve into supplements or drugs. I'm anti-creatine, strictly healthy protein heavy diet...
Any suggestions? Maybe I should change my routine up?
Thanks a lot, hope to keep posting on the forum,