Building Blocks

[MadDevilDog]

Ok, I have been into fitness for a really long time. I was a wrestler in High School and have been in the Military for 12 years now. Obviously body isn't what it once was. In 2005 I got married to a woman I truely addored. Problem is we both let ourselves go and get out of shape. Now don't get me wrong, I am not HUGE or FAT by military or doctorate standards. In fact when I was at 179lbs I was told that I was at perfect weight. 182 being military max weight. The problem is I am one of those "Skinny Fat" body types. I have small legs, small arms, and small everything except gut area. I want to get a good lean muscular build while I am deployed. I got back into lifting about a month ago and finally gave up smoking 2 weeks ago. I have changed the way I eat and take True Mass and N.O. Xplode (have other stuff coming in a week). However, I am not sure that I am on a good routine or that I am doing things right. I recently also have developed a shoulder pain. shoulder "pops" when doing side raises (cable and dumbells). It also seems weak and then has a burning sensation. I do most of work outs 6 days a week (possibly over doing it). question is for someone with a body composition like me, what is a good routine to follow for someone who wants to do a 5 day to 6 day workout? Below is what I do now:

Day one: Flat BB Bench, Decline BB Bench, Incline DB Bench, Cable Flys, Abs

Day two: Squats, Stiff Legged Deadlift, Cleans, Cardio

Day three: Pullups, Bentover Rows, Seated Rows, Lat Pulldowns, Straight Arm Lat Pulls, Shrugs, Abs

Day four: Seated Shoulder Press, Front Cable Raises, Side DB Raises, Bent Lateral Raises, Cardio

Day five: Cable Bicep Curls, Cable Tri Pushdowns, Preacher Curls, Overhead Cable Tricep Extension, Seated DB curls, Overhead DB Tricep Extension, Abs

Day six: Rotator Cuff exercises using resistance bands, Cardio,

Day seven: Rest

Suppliments I take now are BSN True Mass and BSN N.O. Xplode. I have Optimum Pro Complex, AST Multi Pro 32X (Multivitamin), Universal Animal Pump, SciVation Xtend, Higher Power ZMA, Universal Animal Flex (joint suppliment), and Universal N1-T coning within a week. As far as food goes, being deployed really doesnt give me much of an option as to what I can eat. I just take it in smaller portions and try to stay away from high starch or high sugar food. I drink lots of water and only take protien after I work out (2 full scoops). For breakfast I always get 4 eggs fully cooked, 3 hardboiled egges for just the whites, a biscuit with peanut butter, and sometime two french toast sticks (actual toast sliced into sticks). Anyone got something better they can suggest to help me out? I got until July 1st to get a decent build before visiting with family and I really want to look impressive and healthy. Oh, I almost forgot. Most of the time I do freeweights, but I have no spotter due to everyone's work schedule. I don't want this to stop me though if I can help it. I know in order to get bigger looking muscles you must overload (to a point) the muscles you are working, but can this be done without a spotter and without cable or machine weights? Again, not a lot of choices for equipment. Anyone that can offer me something better, I would deffinately be happy to listen and attempt. Thanks.

[swanso5]

shoulder thing - if i was you i'd take out all straight bar pressing (shoulder/chest) and shoulder raises...it seems you've closed off the space in the gh joint and its all crunching together which is how rotator cuffs are torn...if you've got a foam roller or pc pipe then get a lot of thoracic extensions in daily as well as the problem is also postural

6 days of wts is overkill for most people especially if coming off a lay off and you haven't worked up to it - you wouldn't go from the couch to running a marathon would you?

day 1 - cleans (always do these 1st), squats, rdl's, core (search pallof presses)
day 2 - pull ups paired with db shoulder press, bent row paired with db bench press, face pulls (search) paired with tri paired with tri exercise
day 3 - cleans, deadlifts, front squats, core (search roll outs)
day 4 - chin ups (add wt to these if you can do more then paired single arm db shoulder press, db incline press paired with chest supported row, cable scarecrow (search) paired with tri paired w/ bi exercise
day 5 (optional) - seated rows, rear delt raises, cuban presses done for 10 - 20 reps squeezing each rep so go light, this an easy day shouldn't be too tiring

pop sprints in on 2 days somewhere

and you've gone way too overboard on the supp's

[Boss Man]

BSN True Mass

(Yes)

BSN N.O. Xplode.

(No)

I have Optimum Pro Complex

(No, purely as you're already using True Mass, so no point using both)

AST Multi Pro 32X (Multivitamin)

(Yes)

Universal Animal Pump

(No)

SciVation Xtend

(No, simply because it's Amino Acids, which is to some extent replicating what the True Mass is doing, plus the B6 will be in the multivit, so again no need.)

Higher Power ZMA

(Yes)

Universal Animal Flex (joint suppliment)

(Yes)

Universal N1-T

(Test Booster, I don't think is necessary. You can boost things like GH and Test with things like Vitamin E, Zinc and Omega Fats, so no need for this.)

Hopefully this should streamline your supps.

Truemass and Multi Vit stacked Post workout. Joint supplement first thing. ZMA at bed.

Keeps things simple .