Starting 12 week bulk program

[Hardgraf]

Yo. Been lifting about 5 months with my training partner. After reading this website, realised that our diets are terrible and we have been classically overtraining! I reached a plataue on about 80kg bench and have taken a week off, written a new routine and diet plan following info on this site. I have planned a 12 week mass gain course hopefully to gain as much lean mass as possible. I am 21yrs old 6'6, 215lbs and relativly atheletic. Any help/ critism would be appreciated. Thanks

Today i worked chest and triceps. I had a great workout, managing 5x5 reps of 80kg on bench press.

Bench press 5x5 80kg
Seated military press 5x5 60kg
Incline dumbell fly 3x10
Seated dumbell shoulder press 3x10
Dumbell side lateral raise 3x10
Dumbell tricep extensions 3x10

I ate...

MEAL1:50g whey with skimmed milk
Bran flakes with skimmed milk
Handfull of grapes

MEAL2:250g chicken breast with parboiled rice and salad
Apple

MEAL3: Tuna and salad wholemeal sandwiches x2
Peanuts

MEAL4: (POST WORKOUT): 50g whey with bannana, yogurt and
skimmed milk, 4 peices wholemeal toast with beans

MEAL5: Tuna and salad wholemeal sandwiches x2, orange,
peanuts

MEAL6:250g chicken breast with parboiled rice salad and brochali
1000g cottage cheese

Felt strong throughout workout and really blasted my shoulders. Am i eating enough/too much?

[Heisman]

It's good to see another journal. You probably don't need regular dumbell presses after 5 sets of military presses. Could you post your whole routine?

About the diet, see how much weight you gain, and adjust the amount of calories based on whether you are gaining too fast or two slow.

[Hardgraf]

The dumbell presses are dumbell flyes for the chest. Military press is a compound focusing on shoulders no?

My routine normally should be....

DAY1- Backs & Biceps

Deadlift
Bent over rows
Lat pull downs
Trap shrugs
Close grip chins

DAY2- Legs & Abs

Weighted squats
Dumbell front lunges
Dumbell calf raises
Weighted crunches
Hanging leg raises

DAY3- Chest, shoulders & triceps

Bench press
Military press
Dumbell flyes
Dumbell seated shoulder press
Dumbell tricep extensions

cheers

[Heisman]

You said you did Seated dumbell shoulder press. How am I supposed to know that you are talking about flyes?

If you are able then I would do pullups instead of pulldowns. Also you might want to add in hammer curls to hit the biceps specifically.

You might want to add in stiff legged deadlifts on leg day to give the hamstrings a specific exercise.

Instead of flyes, why don't you do an incline bench press to hit the upper chest? Also, I would do side laterals instead of seated shoulder presses since you are already doing military presses. You can also add in some bent over laterals.

Just some ideas. Follow them if you wish.

[Hardgraf]

oh, you mean shoulder press and military press. Sorry, i have dumbell flyes in there aswell. Confusing. I could bring some more isolation exercises in couldn't i? The equipment i have access to unfortunatly doesn't allow for decent deadlifts which is annoying.

[Heisman]

If you can do regular deadlifts then you can do stiff legged deadlifts.