[StealthAlpha]

Stack

1. CVS spectravite before bed with a big dinner "centrum performance"

2. Schiff cal mag d with lunch

3. Omegavia fish oil, one pill with other lunch

I usually do only the two day workouts "monday and weds" maybe with some cardio, because the deadlifts work my legs too. But here is the full workout routine from bodybuilding I "should' be doing

Monday:
Chest, Triceps, Abs

Bench Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Incline Press, 3 sets 4-6 reps
Pushups, 2 sets failure
Close-Grip Press, 3 sets 8 reps
French Press, 3 sets 8 reps
Dips, 2 sets failure
Crunches, 5 sets 25 reps



Wednesday:
Back, Biceps, Forearms

Pullups, 2 sets failure
Deadlift, 3 sets 4 reps (2-3 warm-up sets 12 reps)
Barbell Rows, 3 sets 4-6 reps
Lat Pulldowns, 3 sets 8 reps
Barbell Curls, 3 sets 8
Dumbbell Incline Curls, 3 sets 8 reps
Wrist Curls, 2 sets failure
Reverse Wrist Curls, 2 sets failure



Friday:
Legs, Deltoids

Squats, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Lunges, 3 sets 4-6 reps
Leg Curls, 3 sets 8 reps
Barbell Shoulder Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Dumbbell Shoulder Press, 3 sets 4-6 reps
Side Laterals, 3 sets 8 reps
Calf Raises, 4 sets failure

Check halfway down for log sheets http://www.bodybuilding.com/fun/wotw1.htm

[Don]

1. Increase the reps on: french press, curls, lunges, leg curls, one of the shoulder presses, side laterals
2. Ditch the wrist curls. Trust me.
3. If you deadlift 3x5 at the beginning of the workout, you might drain your CNS and not be able to complete your workout, i'd leave it to the end.
4. Ditch the crunches, they're bad for your back and posture, do hanging knee/leg raises instead.
5. Add some rear delt flyes, otherwise your front/lateral delt will overpower your rear delts and can make you prone to injury.

From your rep ranges i understand you're looking to build more strength rather than size. If that's the case, that's ok, but i get the feeling you're a beginner looking to add some size. If that's the case, i suggest you start off with Mark Rippetoe's Starting Strength for a good strength foundation, and after 4-6 months of that slowly start upping the reps and adding some isolation exercises. Doing bicep curls and wrist curls as a beginner is a waste of time.

[StealthAlpha]

Thanks for the tips. Also my nutrient stack is sound. If you eat fruits, veggies, and some red meat you'll be even more well off. You don't need a fancy multi with Himalayan ginger and leprechaun ball sweat to get fit.

[one-two]

What is you goal? Height, weight, bodyfat? Daily macros?

[StealthAlpha]

(05-23-2013 01:50 PM)one-two Wrote:  

What is you goal? Height, weight, bodyfat? Daily macros?

My goal is 180 pounds. I'm 6ft 2, I dont know my body fat but I'm 165 now. And I eat alot of wheat, chicken, and rice.

[Doctor]

Absolutely DO NOT do deadlifts after a full back/bi workout. I am assuming your are a complete beginner. If you only train 3 days a week your CNS won't come into play. If you can't finish a workout after doing deadlifts your work capacity sucks, but it will improve. Also, doing bicep work prior to deadlifts puts you at a greater risk of bicep injury. As a beginner a bicep injury is unlikely, but I prefer all injury risks are minimized. That's just me though.

And by your logic, deadlifts work your back, bicep, and chest so you can skip other stuff too. If you don't believe me, feel someone's chest while a deadlift is locked out. It is flexed. Deadlifts work your legs, but not that much. And eventually your back will become much stronger than your legs and you will be doing a deadlift with all back. That again puts you at a greater risk of injury. Don't be a pussy, train legs.