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Routine and Supplements15465

arnoldjr private msg quote post Address this user
Hi team!! I haven't posted in ages and it seems my main account was deleted or something? So I am using my old one so excuse the photo cause I am about two years older!!! Looking forward to contributing again.

I am about 95kg now and progressing along nicely. Just hoping you guys could look at my routine and supplementation and see what you think.

Day 1 - Shoulders and Biceps

Dumbbell Shoulder Press - 4 sets
Lateral Raise - 3 sets
Cable Raise - 3 sets
Machine Shoulder Press - 3 sets
Barbell Shrugs - 3 sets
Dumbell Curls - 3 sets
One Arm Preacher - 3 sets
Hammer Curls - 3 sets

Day 2 - Legs
Squata - 6 sets
Leg press - 5 sets
Standing Leg Curl - 4 sets
SLDL - 4 sets

Day 3 - Chest and Triceps
Barbell Bench - 4 sets
Incline Barbell - 3 sets
Decline Barbell - 3 sets
Dip Machinw - 3 sets
One arm extension - 3 sets
Press downs - 3 sets

Day 4 - back and rear delts
Lat Pulldown - 4 sets
Behind neck Pulldowns - 3 sets
Cable row - 3 sets
Straight arm Pulldowns - 3 sets
Reverse pec Dec - 3 sets
Rear dumbells - 3 sets

Day 5 - Shoulders and biceps
Standing Barbell Press - 4 sets
Lateral Raise - 3 sets
Cable raise - 3 sets
Machine press - 3 sets
Dumbbell shrugs - 3 sets
Barbell Curls - 3 sets
Machine Preachers - 3 sets
Cable crossover curls - 3 sets

Day 6- legs
Front squats - 4 sets
Hack Squat - 3 sets
Lunges walking 2 sets
Lying leg curl - 3 sets
Seated curls - 3 sets

Day 7 - chest and triceps
Dumbell bench flat - 4 sets
Dumbbell incline - 3 sets
Dumbell decline - 3 sets
Skull crushers - 3 sets
Two handed dumbell overhead ext - 3 sets
Kickbacks - 3 sets

Day 8 - back and rear delts
Deadlifts - 5 sets
Bent over row - 4 sets
T-bar row - 4 sets
One Arm row - 3 sets
Reverse pec dev - 3 sets
Face pulls - 3 sets

Days off are taken when needed.

Diet - iifym
Calories 3850
250 protein
100g fat
Rest carbs

Supplements -
Blended Protein
Creative mono
Fish oil
Multivitamin
Greens supplement
Immune supplement
Milk thistle
Kidney assist supplement
Prostate health supplement
Heart health supplement

Wondering whether I should take Animal Pak and Omega??

Anyway thanks in advance for any help
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darklight79 private msg quote post Address this user
Telling you in advance right now there's gross imbalance between push/pull workout volume before the veterans chime in.
Post 2 IP   flag post
arnoldjr private msg quote post Address this user
As in Rear delt work? I have had some trouble with my rotator cuff and from the information on this website and from the physio I started warming up and cooling down properly along with increasing my pulling movements.
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darklight79 private msg quote post Address this user
I was skeptical at first from a bro science background when people here started preaching push:pull ratio of 1:2.
But since incorporating this concept into my powerbuilding program, injuries have decreased, old left rotator cuff injury is getting better and I recover a lot faster as well as progress at a better rate in pushing movements.
Post 4 IP   flag post
darklight79 private msg quote post Address this user
@eknight @Firemansi seem to have superlative memory recall for links on Youtube. Haha. Wait for them to respond.
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arnoldjr private msg quote post Address this user
Ok man thanks heaps! What about the Supps? All good there?
Post 6 IP   flag post
ErickFromOmaha private msg quote post Address this user
I use preworkout bcaa creatine. And protein i just get my amount from food.
Post 7 IP   flag post
kickinchicken private msg quote post Address this user
Unless your doctor recommended them I'd say everything under multivitamins is a waste.
Post 8 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by kickinchicken
Unless your doctor recommended them I'd say everything under multivitamins is a waste.

For a start ^^This... everything else waste of money unless prescribed.

Then..
Quote:
Originally Posted by darklight79
I was skeptical at first from a bro science background when people here started preaching push:pull ratio of 1:2.
But since incorporating this concept into my powerbuilding program, injuries have decreased, old left rotator cuff injury is getting better and I recover a lot faster as well as progress at a better rate in pushing movements.

^^ Crazy amounts of psuhing in ur routine and u literally have 15ish more sets for pressing then for rowing. Ur vertical to horizontal blance is off i.e. more vertical rowing than horizontal rowing... Nobody needs that much shoulder work.


Too much quad dominant work as apposed to posterior chain.

Ur volume is ridiculous if u think u can workout 8days in a row and be fine naturally.

Few key words for you mate...

WHEN U REST U GROW.
Post 9 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Guys gotcha covered. Reps. -3X
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arnoldjr private msg quote post Address this user
Ok thanks guys, so increase rowing and decrease pushing, and cut out everything below multi? So the other organs and joints get enough from that?
Post 11 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
What organs are you worried about? I'd say you're also a little higher on the protein and fat than you need to be. -3X
Post 12 IP   flag post
darklight79 private msg quote post Address this user
Would like to add something based on my experiences since joining SS and getting consultations from the veterans when I started my journal.
Apart from poor form in pressing movements, imo, the next factor which causes rotator cuff/injuries are severe muscular imbalances due to.... bad push/pull ratios.
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