month 5.... need some help/advise

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posted by heyitsstock

well i have been liften off and on for 2 years but the end of january i set up some goals and and stuck to a plan......

so january i was at 150 6'2 skinny as hell... bench was like 135/155 and yea i cant remember everything but i was not strong at all....

so 5 months later im at a solid 180... bench is up to 225 4 reps...still not where i want to be but i was making decent progress...now i feel like im starting to stick....which is not good...this is what im doing now

i do 3-4 sets.... 12,10,8,6 increasing weight

so here is my schedule..
monday: chest
flat bench...15 12,10,8,6 increasing weight up to 225
db incline bench 12,10,8,6 increase upo to 80
db flys...12,10,8,6 increase up to 140
peckdeck...12,10,8,6 increase up to 150
pullovers...10,10 +70

tuseday:back shoulders
cable row...+185
latpulldown...+180
dbrow...+55
bb row....+150
db shoulder press..+65
side db raises...+30
front raises..+35
reardelt machine...+115
shrugs...+90

wenesday:off

Thursday: legs

Squats...+275
press...+360(and the machine...)
extensions...+100
curls...+120

friday: arms
tri pushdowns...+90
bb curls..+105
skulls....+70
standing db curls...+40
overheadtriextensin......+70
iso db curls...+35
kickbacks...+35
cablebicepsqueezes....+70

sat:off
sunday:off

off days ill usally do alittle more work on chest and shoulders.... max them out and such its sporatic...
i start m/t/f with claves.... and for warmups ill do some dips(weighted sometimes) and wide chins (also weighted sometimes)

my diet is pretty consistant... clean... protein around (180grams per day)...a gallon of water...i try to hit the 4-5k calorie range dailey...

soo my goals are as follows....for the begging of sept
weigh 200lb
bench 300 for 4+ reps
squat 350

those are the basic ones

so anyone have any imput

o and im in and out of the gym in 30-45mins

posted by canibalistic_js

Eat more like 5k cals/day and add more exercises and/or sets/reps/positions/grips.

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