BigTony

My name is Tony And i am new in this website
reason why i am writing here is because i need your advice

This is me Story


i use to training since i was 12 doin Kung Fu but unfortunately i was sick
when i become 17 and i had operation in stomach wich stop me from training , plus the doctors ****t me left arms up , and i had it paralize for 3 years ,
when i first come to uk i was in doctors attentions

then i decide to back on training training but different from before this time for bodybuilding after all this years , i am now 28
but before i started to training my arm was in bad condition
i could lift more then 2 kg free weight and no more then 2 reps with me left arm when i train arms.

but after i uset some anapolon 50 6 weeks course i have around 70 % of me arm power back , this was 1 year ago

but now i like to use some stuff like high , and i need your help guys to tell me each one to use , i normally like jintropin but is there in difrent stuff stronger then quicker

also this is my program i use to train i still use this one for about 1 year and half
Please tell my where i am wrong and i can changit
beacouse u guys know more then me about training

i train in OXFORD in donington bridge gym owned by mike sheridan he use to be british champion
hi have mike advices but he s way most of the time lol


Monday Chest

Alternative Between Dumbells and barbells to save your rotator cuffs

Flat Dumbbell Presses: 3 Warmup Sets
3 working Sets at Max working Poundage for as many reps/reps you can


incline Dumbbells Presses: 1 warmup set
3 working Sets at Max working Poundage for as many reps/reps you can

Flat Flyers:4 Sets in Ascending weight 12 ose 15 Reps/reps

incline Flyes: 4 Sets in Ascending weight 12 ose 15 Reps/reps

Dips 3 Sets to all failure
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Tuesday Back

All reps to be done with strict strict form

Reverse rows: 3 warmup sets
4 workin out set with max reps u can

Pulldowns: 4 Sets Mid-range grip (Strech is important)

Low Pulley Rows: 4 Sets x 12-15 Reps

One Arm Rows: 3 Set With 10 reps each

Deadlifts: 5 Sets ascending to 8 rep functional Max Training Weight

__________________________________________________ ___

Wednesday


You Gotta Push the weight but you gotta keep from =

Military Presses: 3 warmup sets
5 sets with 5 or 8 reps each with max weight u can

Laterals: 4 Sets strict form

Rear Lateral: 4 Sets , all out at one weight

Barbell Shrugs: 5 Sets with 6 or 10 reps each
__________________________________________________ ____________

Thursday OFF


__________________________________________________ ____________-

Firday Arms


Allways Train Biceps Before Triceps

Strigt Bar Curls 2 warmup Sets of 20 reps each
3 workin sets 10 or 15 reps range

Hammer Curls: 3 sets with 12 reps

One Arm Preacher Curls: 3 Sets with 15 reps each (Flush The Blood)

Pushdown : Total out 7 Sets Pyramid up to 10 reps each max

Skullcrushers: 3 Sets with 15 Reps each

One Arm Overhead Extenison: 3 Sets 15 reps each

Dips 3 Sets to all failure
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saturday Legs

Leg Extensions: 8 Sets total 20 reps each on all set

Leg Presses 5 Sets Pyramiding up max workin out weights reccomanded no less then 200 kg

Squats 4 Sets with 20 reps each (full depth)

Hack Squats: 4 Sets with 20 Reps each

Leg Curls: 6 Sets with 15 Reps each

Stiff-Leg Deads : 5 Sets with 15 Reps each
__________________________________________________ _____________




Please tell me guys what i am doin right and what i am doin wrong





Regards Tony

adzk469

Welcome, but I have a few questions!

How come you are seeking advice on this routine? Have you stopped gaining in mass or strength?
Gear? Havent used myself but others will be able to help on this!
What is your current diet like?

BigTony

yes i did i use to take anapolon 50 for 6 weeks
but i do take whein protein creatin
and keep good diet

Five-O

Soz to be vague mate, and welcome to the forum btw :-)...but your best searching on here and reading up on things, give it a week and you'll have all your questions answered, thats not just a brush off, its the truth, these boards are goldmines for good info on different individuals.

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TH&S

Is that the order you do the workout in?

Why are you deadlifting last on back day?

How come you're doing 4x20 Rep Squats? How come Squats are after leg press?

Thats a large amount of volume mate...

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D: 220 | B: 110 | S: 170 | Target: 550