My workout! How i gained over 1 stone... keep it bumped help other

I dedicated myself to changing mylife after a few shit years.. which ill post later probs..

in march 2012: I Weighed 10 Stone 8pounds

as of now im currently : 12stone 3

Body Statistics :
kneck : 13.5 inch
chest : 41 Inch
Shoulders: 49 Inch
Arms : 14 Inches
Bellybutton : 31 inch
waist : 32inch
forearms : 12 Inch
Wrists : 6.5 inch

Body Fat : 11%

So if your still reading thats a increas e of 1 stone, 9 pounds... over 2 and a half monthes.... a gain of roughly 9 pounds a monthe

my guide requires dedication, and ill post pictures of myself soon!

Monday - Chest, Shoulders, Triceps

Flat Bench Press: 3x10
Incline Bench : 3x10
Incline Flyes : 3x10
Decline dumbbell Bench : 3x10

barbell behind the head press: 3x10
side raises : 3x12
Front Raises/ plate raise : 3x12
Bent over row/ rear delt : 3x12
Arnold Presses: 3x10

Close Grip Bench press : 3x12
Dumbbell Skull Crushers : 3x12
Kick Backs : 3x12

10 Minute swim! to fully tence my triceps... not for cardio... i make it full strokes! and hard!

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Tuesday - Back, Biceps, Abs

Lat Pull down : 3x10
Rows : 3x10
bent over rows - angled handles (this puts focus on lats) 3x10
Pull ups : 3 sets of failure..
close grip pull downs : 3x10

preacher curls : 3x12
Hammer curls : 2x12
Pull ups close grip: failure

Ab board : 1 set to failure
3x12
weighted leg raise : 2x12 + 1 failure
Plank on medecine ball : 60 seconds
Sit ups + medecine ball/ russian twist
- these i do sit ups till tired, then use medicine ball and almost pretend to throw a rugby ball either side! to hit my obliques and repeat till i cant do anymore

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Wednesday - Lower back and legs

Deadlifts : 3x12
Hyper extensions : 3x20

Leg raises : 20x1 10x2
leg curls : 20x1 10x2
Leg press : 10x2 20x1
Squats : 20 x 3
seated calf raises : 3x10

5Minutes intense cycle
Hold side of pool and kick : 10 minutes!
Run Home! around 2 mile...
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Repeat!! in doing this my muscles get 72 hours rest! soo i am not over training...

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Diet :

Breakfast: corn flakes+v[Bacon,sausage + egg Sarnie

Lunch: 6 boilded potatoes/waffles, 1 tin of tuna, 2 boiled eggs, mixture of frozen veg, Apple, Grapes, Slice of melon or two

Tea: either..
Chili concarne+ rice / Curry + rice/ Spaghetti bolognaise

Snaks i may have during the day :
Egg mayonnaise sandwich - 3 eggs
Tuna Mayonnaise Sandwich

I Don't eat junk food. i occasionally have a desert after tea tho

I drink 4 pints of milk per day.... and minimal intake of 1g protein to every kilo... i do however greatly exceed that sometimes!
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Supplements I've used in order...
1 monthe of Met-rx creatine... £6... i shared a tub with my friend
USN Whey Protein 4k - two weeks £29
Jack3d - £19... lasts 4 weeks, however ive upped the dose.. - still using
Stimulant which delay fatigue also has beta alkaline creatine....
Be careful you don't stay in the gym doing more and more! and you will not notice but it will ruin your gains!

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I don't d cardio often as i need to weight... and i also do mma for 2 hours, 3 times a week and thats sufficient enough.

Keep this bumped and i hope it helps... criticism is welcomed.. and comments

But not on my spelling!

 

sounds like a plan, are u using creatine or steroids?

 

Spread it out more... you're doing chest, shoulders and triceps in one day man. You're not maximising your gains for those three muscle groups.

 

Going to use some of the workouts to try a bulk up abit myself, best of luck gaining.

 

are u using creatine or steroids?

 

You should try 21's. They're amazing for biceps!
Google it or do this:
Barbell (With chosen weights - 7.5-12.5 is good on each side for me - but I'm young).
7 Reps from middle chest to near neck
7 Reps from starting position (on legs) to middle chest (near belly-button)
7 Full Reps.

After 4 sets followed by 4 sets of barbell curls using a bench, I can guarentee your biceps will kill.

 

This is more or less an advanced technique. The best thing for biceps would be to simply build strength. Doing this is quite simple, pick up a weight you can do 4 reps of barbell curls with perfect form. When you can reach 8 reps, up the weight. Do this for 3 sets. Then do close grip chin-ups (hands touching), and go till failure (if you can do 8 reps add weights). Do this for 2 sets. Lastly, finish your biceps off with hammer curls. Do the same as the bicep curls for 2 sets.

Alternate every month, after a month of this isolation spend another month in just heavy compound exercises, namely rows; you should still be doing these heavy compound exercises, but just incorporate, or drop the bicep isolation routine. Come back, and do this isolation again, you will find your biceps have gotten even stronger.

Honestly, the 21 workout for biceps is a waste of time if you haven't gotten the base strength down, otherwise you will be lifting a ridiculously light weight, and are wasting your time.

 

Adressing what malakadang said :

Personally i feel you shouldn't swap monthe to monthe compounds - isolation..
However - Do compounds e.g for biceps i do alongside back.. chin ups (these involve biceps as the secondary muscles) then use isolations. such as preachers, concentrations, hammers..

And 21's are just for the pump. maybe if you were doing shows and wanted a lil warm up i may do em

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i was using creatine! awsome stuff, going to start next week.. ill do a major update once ive done my bulking and cutting. Steroids are for loosers

I understand where your coming from, however i can generally workout for long times, my triceps are really strong in comparison to other body parts, and dont feel fatgue easily soo they're fine, and shoulders are also used during bench, which is why i do together - commen body building technique

- i wish you luck man pm me how u get on

After 4 sets followed by 4 sets of barbell curls using a bench, I can guarentee your biceps will kill. - these are good for a pump - if i use em i generally put at end of a workout - these arn't for mass

 

And if you like certain parts of your body enough (for guys)...you'd stay away from steroids, lol.

 

^^ fact: steroids reduce the size of your testicals whilst on them..

steroids = cheats... you can be 3/4 the size of someone on steroids and just as strong..

my friend who i went to school with, hes a roid head, used to be a twig... now hes 13n a half stone... im a stone less, i beat him on back and
im only 8k behind on benchpress however i have always been strong for my size