critique my routine/diet

M

Matsuo Munefusa.

Bluelighter
Joined
Sep 1, 2010
Messages
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Location
the faerie mountains
this is my current routine. I'm looking to make strength gains in deadlift and squat. I would like to add size to my body too over the course of a year I'd like to add 10 pounds or so to match what I figure it will take to get my strength goals (triple bodyweight squat and deadlift). I am on a very small dose of testosterone and nandrolone as replacement therapy. I weigh about 155 last I checked (up from I shit you not 119 three years ago). I've responded better to low volume high intensity work. I push very hard for that one set always PRing (if not PRing then I know a problem with diet/recovery exists and I fix that).

A: Chest and Back
Decline DB Press 1x5-8
Incline BB Press 1x8-10
BB Row 1x8-10
Rack Pulls 1x5-8

B: Arms and Legs
BB Curl 1x14-20 restpaused
Hammer Curls 1x10
RG CG BP 1x14-20 rest paused
*Back Squats* 1x5-10 (after warmup sets 1x5x135, 1x5x225, 1x3x275, 1x1x315, then PR 325 next time)

I also do some random ab stuff and external rotation exercises every day.

for shits and giggles here's my diet...I've been off diet for a week now moving but I'm starting back.

meal1: test/deca replacement dosage, proviron, aromasin, 25g liquid egg white protein, 1 scoop whey iso, some random fruit, 1 scoop potato starch powder, 1 spoon almond butter or mac oil, bowl of oatmeal or granola in milk (tbh sometimes I will have bacon, eggs, potatoes instead of this meal if my gf and I are having breakfast together)

meal2: 8oz meat or fish, potatoes or brown rice, vegetables, kefir

meal3: Pre-workout 25g liquid egg white protein, 1 scoop whey iso, some random fruit, 1 scoop potato starch powder, 1 spoon almond butter or mac oil or avocado oil

1 scoop BCAA powder, 5g arginine, 5g creatine

meal4: PWO 25g liquid egg white protein, 1 scoop whey iso, some random fruit, 1 scoop potato starch powder, 1 spoon almond butter or mac oil or avocado oil

meal5: 8oz meat or fish, potatoes or brown rice, veggies

meal6: 8oz meat or fish, huge raw salad

meal7: 2mg melatonin, 25g liquid egg white protein, 1 scoop whey iso, some random fruit, 1 scoop potato starch powder, 1 spoon almond butter or mac oil or avocado oil

meal8: sometimes some blanched almonds or a few square inches of cheddar if I have smoked ganja and am hungry :D
 
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btw, if I have something like BB press or DB incline or such...I tend to switch every 4-6 weeks to DB from BB or vice versa. I also switch from Back squat to front squat every once in awhile and also from deadlift to rack pull. To change up stimulus when I notice a strength plateau coming.

Also besides the whey iso (from TP) that I use my shakes are whole foods. Im tending toward dropping the 100g whey iso I use everyday since I somewhat despise powders.
 
Well, there are a few places to start. For me when I wanted to add strength to my deads I gave up squatting heavy and concentrated on the deads. I kept the squats at maintenance level and most other things for that matter. I would concentrate on the deads only lifting very heavy once per week. By specialising on the deads and keeping everything else at maintenance I was able to push my lifts up quite respectfully each week. By the end of the eight week block I got up to 225kg from 195kg. Bit like a periodization routine bodybuilders use to bring up lagging body parts. :)
 
thats a good thought man...I am noticing my quads are torched doing deads or racks twice in 8 days and squats twice in 8 days. I want to bring my squats up to match my deadlifts...they are about 50 pounds behind. I guess thats natural though to dead more than you can squat.
 
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