Up 30lbs in 5 months with arnolds high volume routine...reps for comments/help

[ethical]

Started off at 6'3" - 6'4" and around 150-155 (in February) depending on the day...as of recently im about 185-190 depending what time off the day i go to the gym....

as said as it looks, the first pick was pumped immediatley after first workout...sorry for the faces and sucky posing

and new pics were unpumped

















since i know people will ask diet and routine ill go ahead and post it now...

diet:

nothing TOO strict...try to consumer around 6000 calories a day,

everyday i have:
about 30oz london broil
few slices of grilled chicken
4 eggs
serving of vegtables
3 or so protien shakes
1/2 gallon of milk
grits

and the rest really varies, i do eat fast food and chinese food about 3 times a week.

as for supps you can check the sig....i am on my 5th week of mass fx/xfactor

Routine

Day 1 ? Biceps and Triceps
Dumbell curls 5 x 6-8
Barbell curls 5 x 6-8
Dumbell concentration curls 5 x 6-8
Overhead cable curls 5 x 6-8
Close-grip bench presses 5 x 6-8
triceps extensions (dumbell) 5 x 6-8
Pushdowns 5 x 6-8
Skull Crusher (Dumbell) 5 x 6-8

Day 2 ? Off

Day 3 ? Legs and Abs*
Squats 5 x 6-8
Leg press 5 x 6-8
Leg extensions 5 x 6-8
Leg curls 5 x 6-8
Standing calf raises 6 x 10
Seated calf raises 8 x 15
*12 Sets of variety of weighted abs exercise

Day 4 ? Chest
Bench press 5 x 6-8
Flat cable flyes 5 x 6-8
Incline bench press 5 x 6-8
Cable crossovers 3 x 8-10
Forward cross overs 3 x 8-10
Dips (weighted) 3 x failure
Dumbbell pullovers 3 x 8-10.


Day 5 ? Off

Day 6 ? Back and Shoulders
Lat Pulldown (wide-grip) 5 x 6-8
T-bar rows 5 x 6-8
Seated pulley rows 5 x 6-8
T-bar pulldown 5 x 6-8
Deadlifts 5 x 6-8
Seated military presses 5 x 6-8
Lateral raises (seated) 5 x 6-8
Rear-delt lateral raises 5 x 6-8
Upright rows 5 x 6-8
Standing dumbbell shrugs 5 x 6-8

Day 7 - back to day 1

i realise im going to be told im deff over training, but i show zero symptoms off it, and didnt respond to lower sets

[SaL..]

for 5 months that is outstanding!
well done!

[Lakers24]

wow man great improvement for a relatively short time. this is motivating to me. im currently trying a higher volume as well cause everytime i have tried lifting heavy for low reps and havent gained much and im already seeing good gains (mind you im eatin 3200 calories a day)

[startinout12]

How long are you in the gym each workout on average? Seems like it would take long. Nice progress.

[ethical]

Originally Posted by startinout12

How long are you in the gym each workout on average? Seems like it would take long. Nice progress.

about 1.5 - 2 hours, i try to only rest about 1-2 minutes between each set, if i have a bad day and im really tired it could take longer

[ethical]

Originally Posted by Lakers24

wow man great improvement for a relatively short time. this is motivating to me. im currently trying a higher volume as well cause everytime i have tried lifting heavy for low reps and havent gained much and im already seeing good gains (mind you im eatin 3200 calories a day)

yea i tried like 12-15 reps per body part for the first month or so and saw minimal improvements....then i upped it to like 35 sets per bodypart, and was sore 24/7 however i found my happy medium, and its goin well thus far

[dakaus]

nice effin work

[GilletteFusion]

lmao.. 6'3 frame.. Must be hell trying to fill out that frame
Good work broski

[TVbuster]

nicely done man. i also love high volume stuff. check out Serge Nubret's routine to change stuff up. I think you would like it. It's posted in the IFBB Pro section

[N01SYtZ]

20 sets biceps
20 sets triceps
sounds like hella pump bro!

[masterjb]

look great bro, I have done very similar routines my whole bbing career, with 20 sets for arms too! Keep it up, solid routine no matter what some of these guys think.

[ethical]

Originally Posted by punchitchewy

Hey man do you go to failure on any sets? And what kind of tempo do you use on your lifts?

yea, i go to failure on the following:

flys
crossovers
lat pulldowns
dips
rows
calf raises
leg extensions

....i think thats most of them..

as far as tempo its usually like a 2/0/2/0 for lighter sets and 2/0/2/1 for heavy sets

meaning i take 2 seconds to bring the weight up/down then no rest at the bottom, then 2 seconds to bring it back down/up...

did that make any sense^ ??

[Tomek]

Outstanding work bro... Huge improvements..

Im doing high volume too.. Worked my way up slowly and hardly feeling it anymore..

5-12 rep range.. Were talking atleast 20 sets per body part (minus traps) Looks like its working too.

[shadowstrength]

Originally Posted by SaL..

for 5 months that is outstanding!
well done!

this
i see people post in this subforum with less or equal improvement in a few years

whats ur diet and supplement stacks lookin like?

[Little_Moth]

That's awesome progress for 5 months man! I was going to start a similar program but I found out that my right shoulder is too weak to do anything lol...

[ethical]

Originally Posted by shadowstrength

this
i see people post in this subforum with less or equal improvement in a few years

whats ur diet and supplement stacks lookin like?

diet goes something like this (varies slightley per day)


Meal 1:
1/2 cup grits with milk butter and syrup
protein bar
protein shake with ice cream and peanut butter

Meal 2:
2 Cans of Tuna
Glass of Milk

Meal 3:
Chinese Food, or Fast Food of some sort =T
Protein Shake

Meal 4:
30oz London Broil
Broccoli
Spanish Rice

Meal 5:
Chicken Quesadillas with jalepenos and olives
2 packets of instant oatmeal (with milk)

Meal 6:
Bowl of Capn Crunch
More Grits prepared like meal 1

Meal 7
Salad
Fruit
Protein Shake


as far as supplements are concerned:

for the first 4 or so months i took whey and creatine and xtend

as of about june-july, i added a multi, milk thistle, omega 3-6-9, acai...some other random vitamins, and Mass FX and Xfactor(which i started june 18, and will be done Aug 6)

[S_P_Q_R]

30lbs in 5 months and still lean ..... You on the juice brah???

[ethical]

Originally Posted by S_P_Q_R

30lbs in 5 months and still lean ..... You on the juice brah???

if the recipe for juice is...

noob gains + dedication + solid routine + 6000 calorie diet + age, research and all the time in the world

then yeaa im juicinn


but on a serious note....no

but hey thanks

[S_P_Q_R]

Originally Posted by ethical

if the recipe for juice is...

noob gains + dedication + solid routine + 6000 calorie diet + age, research and all the time in the world

then yeaa im juicinn


but on a serious note....no

but hey thanks

Ummmmmm well if you did your research .. you would see that noob gains, plus all that would = around 25lbs of lean mass in 12 months .... you have put on 30 in 5 ..... ???

And age ... wtf .. you still going through puberty at 21 lol ....

Maybe you are legit ... but who knows these days ....

[debrovnik]

Great job OP!

Repped

[Joncho]

Awesome gains man. I'm at 6'4" right now and I'm having a hell of a time trying to fill my body height. Great motivation!

[mediumpimpin]

Damn dude thats impressive as hell for 5 months. you look 100x better

[GilletteFusion]

Wait a second....look at his join date.

[pman65]

Still impressive. he looks better whats the prob? =]

[ethical]

Originally Posted by GilletteFusion

Wait a second....look at his join date.

yea i joined back in like my freshman year of high school, worked out for a couple of months, saw zero results then just lost motivation and stopped till early this year


if you really want to get into the investigating, go to page 14 of my posts the youll notice my last post was

02-15-2006, 02:17 PM

followed by

02-23-2009, 07:53 PM

and i only have just over 300 posts (.2 posts per day)


hha im not lying ive been working out since february, and im not a freaking steroids hah

and im not 21 either, i should prob fix that...i turn 20... august 18

thanks for the comments tho guys, i appreciate it.

[GilletteFusion]

Ok, yeah consistency is key. stick with it

[WhipMiracle]

see people say u need to bulk to get good gains.. i dont see any more bodyfat on him, and he had good gains..

[amarSJ]

Dunno man he has freakish metabolism if hes eating 6k calories a day. Some people have good genetics and cant put any fat on. I wish I were one of those people.

@OP Strong Gains man. What would you say your maintainance calories are around? I dont think I could afford that much food every day and still pay rent and bills.

[Uneducated17]

Added to favourites as the routine looks simular to what im doing in terms of the split, however mines not high volume.
So if i dont see very good gains on mine i can look at yours and decide if i should try high volume out, cause your pics dont lie in terms of results.
Nice one, reps.

[bigdan]

nice work OP. What do you use the apple cider vinegar for? Are you drinking that stuff???