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very nice, continue in this way.
but you have a a long way a head.

the push/pull/legs routine will be much better for you,

because working on a muscle one a week its not Enough ,
It does not matter how much focus will be on each muscle.

how much bf ive got ?

if i cut , i down to 8-9 %, becuse its the summer now.

my weight is 198
height 1.85cm


http://www.youtube.com/watch?v=v_7VGwcSmKg

i am thinking to continue with the mass for 1 month and the to cut .

i want to gain mass,
usually i am to tired to finish the program and i pass on some exersice
so that is one of the reason that i want to try that split.

i am doing now 3 day plip 5 days at week

a- chest; tricep
b-back.bicep
c-legs and shoulders
x
a tri,bi and chest
b legs and shoulders
x

now i am doing abc like this
a.b.c.x.a.b.x

so i was thinking maybe to replace it to 5 day split

what do you think on that ?

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-5x5 or...

for how long , can of tuna can hold ?After it opened ?

i want to buy a a big can of tuna, an half kilo.

and every day to eat 150 g tuna, its ok or that the tuna will be spoill ?

im talking about this program

http://forum.bodybuilding.com/showthread.php?t=2983921&highlight=workout

i wanted to do this

1. Power Upper: Mon
Chest
? Barbell Bench
? Close Grip Bench - I...

good progress man,
how your back workout look like ?

ok.
i will try it tomorrow

what do you mean when you say "all the moving around" ?

bump

am i going deep enough ?

http://www.youtube.com/watch?v=SpvWpf_MuHA&eurl=http://www.lbs.co.il/showthread.php?t=2438&page=3&feature=player_embedded

its 80 k

and my program its ss

size= size

ss its not a program for size but for strength.

squat 95 kilo 5reps 3 sets
deadlift 90 kilo 5 reps
bench press 90 kilo 5 reps
push press 45 5 reps

i want to start a new program for mass.
because i heard that ss its not the best workout for mass.