Again I plan on working out 3 times a week. MWF or other days of those mornings don't work out. I plan on having 1 day of rest between each workout, taking 2 days during or near a weekend.

I am am going to do a split routine, fewer reps (6), heavier weight and do more excercises per body part. I will Reevaluate this plan in 4 weeks to see where it's getting me.

For I'm probably going to have to start going back to the gym as I don't have all the equipment I like and my weights are going to max out as I only have 45lb dbs as my max at home.

I will alternate between the following three workouts:

Workout 1: Chest and Triceps

1. DB Chest Press - 3x6
2. DB Pullover - 3x6
3. DB Decline Chest Press - 3x6 Every other week alternate this or the incline in.
4. DB Incline Chest Press - 3x6 Every other week alternate this or the decline in.
5. DB Tricep Extension - 3x6 Will change to cable push down with either a single arm pull down or a both arm rope push down.
6. Dips - 3x6 Weighted bench dip. When I get back into the gym I'll use the dip stand.
7. Situp/Crunches on an excersizeball 4x25 to start.

Workout 2: Shoulder and Legs

1. DB Squat - 3x6 Barbell when back in the gym.
2. DB Walking Lunge - 20 steps
3. DB Straight Leg Deadlift - 3x6 Barbell when back in the gym. Alternate with Leg Press every other week.
4. Leg press - 3x6 When back in the gym. Alternate with Leg Press every other week.
5. DB Lateral Delt Raise - 3x6
6. DB Arnie Press - 3x6
7. DB Rear Delt Raise - 3x6
8. Situp/Crunches on an excersizeball 4x25 to start.

Workout 3: Back, and Biceps

1. Dumbell Bent Over Row - 3x6 Will go to cable row when back in gym.
2. Dumbell Shrug - 3x6
3. Back Extentions - 3x12 Not sure if I add weight or just do more reps.
4. Pull down machine to front of chest - 3x6 Possibly pull ups if I get strong enough.
5. Dumbell Bicep Curl - 3x6 Will go with barbell when back at gym.
6. Reverse Curl - 3x6
7. Situp/Crunches on an excersizeball 4x25 to start.

Well, that's the plan anyway. Any feedback would be appreciated.

Going to investigate glutamine and carb ups.

I'm thinking that I'm going to need to cut the creatine for now. The last couple of weeks my stomach hasn't been quite the same and I've been getting a sharp pain in head at times. It could be other things, but I'm going to go back to the basics for now to see what the problem might be. I might be eating too many carbs too. Could be IBS, could be stress, could be something bad I ate. But the coincidence seems too much.

Current Measurements
Neck 14"
Shoulders 45 1/4"
Chest 40"
Biceps 13"
Wrists 6 1/4"
Waist 32 1/2"
Hips 39 1/2"
Right Thigh 24"
Left Thigh 23 1/2"
Calves 15"

Well, I had good intentions this morning. Set my alarm clock for 5:30am but just couldn't get myself out of bed.

Update on Glutamine, Divina99 brought this page to my attention.
http://www.yourpurelife.co.uk/artic...glutam_hl4.html

Ugg!! After reading this article I'm not so sure I wan't to use it.
Glutamine: A Secret To Gaining Muscle!
http://www.bodybuilding.com/fun/glutamine2.htm

Specifically this comment

I already have enough of a problem with intestinal discomfort, not sure I want to add more. Perhaps I'll try it when I won't be traveling as much during the fall/winter.

Here's more I went to this url
Glutamine: Conditionally Essential!
http://www.bodybuilding.com/fun/vm8.htm
and found this quote:

So which is it? Guess I'll have to find out on my own.

Well, I got out of bed this morning.

Workout 1: Chest and Triceps
DB Chest Press - 3x6 40 lbs - might be able to add 5 lbs here
DB Pullover - 3x6 40 lbs
DB Decline Chest Press - 3x6 45 lbs
DB Tricep Extension - 3x6 15lbs - wanted to do 20, but not quite there yet. Need an 18.
Dips - 3x6 Weighted bench dip. 10 lbs
Situp/Crunches 4x30

My pre and post protein drink was minus the creatine for now. Need to see what's upsetting my digestive system. I'm thinking more and more that it is mental.

Workout 2: Shoulder and Legs
DB Squat - 3x8 45lbs each. Going to have to go into the gym not heavy enough.
DB Walking Lunge - 35lbs each, 6 steps, 12 steps, 4 steps. Boy this one killed me. Forgot how hard this was.
DB Straight Leg Deadlift - 3x8 45lbs each. Going to have to go into the gym not heavy enough.
DB Lateral Delt Raise - 3x6 - 15 lbs each, might try 20 next time.
DB Arnie Press - 3x6 - 30 lbs each, tough in last set.
DB Rear Delt Raise - 3x6 15 lbs each, might try 20 next time.
Situp/Crunches on an excersizeball 4x30.

Going out of town for a few days so I'm not going to be able to get in my back and bicep workout this week. Though perhaps there might be something there to do for exercise.

My Current Plan

Looks good bud. I hear you on the squats - that wouldn't be heavy enough for me, either. Still, good to keep moving and work your form.

I have GOT to start doing walking lunges. They're DEADLY.

Thanks for the feedback. Do you think I should add some calf work? Or would my leg day hit it enough?

Oh man did those walking lunges kill. I took it easy the first set to work on my form and not smack my knees on the cement floor of my garage. The second one I was out of breath at 12 steps. LOL The third I was going to go for it and could only get in 4 steps before things started to feel like I shouldn't push it. My legs and glutes are going to be sore tomorrow.

Oh yeah - I've recently added in calf work. My calves are BIG, but shapeless. I'm trying to make them wider so I'm doing a lot of seated calf work.

(I cleared PM space, BTW)

The general structure and excercise choices look good. Just remember that variety is important... so don't be afraid to use different excercises for the same muscle groups.
Good luck with this and keep us informed!
Mike

Are you saying variety within a given workout or are you talking about switching it up weekly, monthy or ???

I was planning on switching in and out 1 excercise per week for legs, back and chest. For example decline bench 1 week, incline bench the next. And then after 4 weeks or so completely change most of the excercises except for the core ones, like bench press, squats, lat raise. Or should I even add variety to the core?

Oh, and thanks!

Workout 3: Back, and Biceps
Dumbell Bent Over Row - 3x6 45 lbs each.
Dumbell Shrug - 3x6 45 lbs each
Back Extentions - 3x12 body weight
Dumbell Bicep Curl - 3x6 30 lbs each.
Dumbell Bicep Reverse Curl - 3x6 20 lbs each.
Situp/Crunches on an excersizeball 4x30

Though I could do more on the rows and shrugs I'm not sure I'm going to add more next time as I feel a bit of soreness in the area I hurt my back the last time. Need to keep stretching it so I don't re injure it.

Calories Eaten Today
source grams cals %total
Total: 2325
Fat: 152 1366 60%
Sat: 38 339 15%
Poly: 27 245 11%
Mono: 26 237 10%
Carbs: 103 306 13%
Fiber: 27 0 0%
Protein: 156 623 27%

Wow, that's a lot of carbs. Gonna have to figure out how to cut back if I start gaining.

Workout 1: Chest and Triceps
DB Chest Press - 3x6 45 lbs each
DB Pullover - 3x6 40 lbs
DB Incline Chest Press - 3x6 35 lbs add more here
DB Tricep Extension - 3x6 20lbs - did 20s but they were tough
Dips - 3x8 Weighted bench dip. 15 lbs
Situp/Crunches 4x40

~60 minutes

Anyone care to take a look at what I've been eating the last few days and let me know if I'm getting enough calories, protein, not too many carbs? Thanks!

I think you look fine - maybe a bit low on the cals, but only you know your body. Watch your progress, take pictures and measurements, watch the scale, and evaluate.

Higher carbs on your lifting days sound like what I do - and they look fine. My highest carb days are around 150+ g of carbs, and I've actually DROPPED a pound. Perhaps keep the carbs lower on non-lifting days, if you aren't already.

Enjoy!

Thanks!

I was wondering if I was low on calories. I don't feel depleted energy wise, but that's not my goal. My goal is to gain muscle. Any way to figure out the number of calories I need in order to gain muscle? I think my protein is ok, but yesterday's 2 buffalo burger patties was a shock as to the amount of protein.

I'm just starting back up so I don't expect a lot of gains right now. Though I have seen more strength, almost to the level I was when I was lifting every other day for a few years.

I'll keep up the higher carbs on the work out day. Though on the non work out days it's difficult. My wife isn't exactly doing low carb though she doesn't eat as many carbs as she used to, so meals might come with carbs that I might not want.

Though like you I really haven't been gaining fat even with the higher carbs. That's a good thing.

Just wish she'd stop baking those chocolate chip cookies. I can't resist. LOL Perhaps I can investigate a lower carb version (not low carb, but just lower).

Thanks again,
Mike