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spencer · 08-10-2004, 07:20 PM

Hi guys,

New to the forum but not working out. Would like some advice though.

Firstly, I'm 29, 5ft 11 and weigh 12 & half stone. I'd say Im more athletically built and quite broad but would like to bulk up some more. Over the last 3 months Ive been on quite a heavy weightlifting routine and over that period I have made some good gains and seen a vast improvement in strength (6 pack is starting to appear). Supplements I've been taking are maximuslces promax extreme and creatamax.

The problem I have though at the moment is around my chest area. I've always been quite heavily chested all my adult life and am not sure whether its just fat or true gyno. Since working out though my chest is stronger and squarer looking but I still have fat around the lower area of the chest and from the side my chest has a pointed look.

I've started a new routine which is:

Day 1
Chest - bench press and incline press. 4 sets of 8 reps each
Shoulders - military press. 4 sets of 8
lateral raise. 4 sets of 8
triceps - close grip bench press, 4 sets of 8
tricep puchdown, 3 sets of 12

day 2
Back - Barbell bent over row - 4 sets of 8
lat pulldown - 4 sets of 8
shrugs - 4 sets of 8
Biceps - Barbell curl - 4 sets of 8
incline dumbell curl - 3 sets of 8

Day 3
Legs
Barbell squat, 5 sets ranging from 6-8 reps
extension, 3 sets of 8
hamstring curl, 5 sets of 8-10 reps
calf raise, 4 sets of 8

I do abs 3 times a week and cardio 3 times for about 40 mins on the days Im not weight training. I also do the last set for every exercise to failure.

I'll do the routine with a days rest in between then start the cycle over again but do some alternate exercises, for example, dumbell flyes for the chest instead of incline bench press.

I've started taking tribulus terrestris which I've found to be making an improvement, but want to do this correctly as I enjoy it and would like to get a bit bigger but lose the excess fat around my chest area at the same time and look a bit more ripped. I've tried Xenadrine NRg but dont rate it as a fat burner, although it does give you energy.

Diet wise, I eat a lot of wholmeal bread, pasta and brown rice with chicken, tuna, other fish, veg, salad. The usual diet stuff for bodybuilding. I am starting to be a bit more stricter now though as I did used to have a few treats a couple of times a week. Dont really eat anything like chocolate, crisps, maybe once in a while.

Am I doing too much cardio to put on size, shall i reduce this to around 2 sessions a week? Also, has anyone tried any of the fat removing lotions like cutting gel, are they any good or just a gimmick?
Does my routine look any good?

Thanks for your time!

spencer
p.s sorry for the long post!!

08-10-2004, 07:20 PM	#1 (permalink)
spencer Under Construction Join Date: Oct 2004 Location: Kent Posts: 10 Rep Power:	New joiner, Hi Hi guys, New to the forum but not working out. Would like some advice though. Firstly, I'm 29, 5ft 11 and weigh 12 & half stone. I'd say Im more athletically built and quite broad but would like to bulk up some more. Over the last 3 months Ive been on quite a heavy weightlifting routine and over that period I have made some good gains and seen a vast improvement in strength (6 pack is starting to appear). Supplements I've been taking are maximuslces promax extreme and creatamax. The problem I have though at the moment is around my chest area. I've always been quite heavily chested all my adult life and am not sure whether its just fat or true gyno. Since working out though my chest is stronger and squarer looking but I still have fat around the lower area of the chest and from the side my chest has a pointed look. I've started a new routine which is: Day 1 Chest - bench press and incline press. 4 sets of 8 reps each Shoulders - military press. 4 sets of 8 lateral raise. 4 sets of 8 triceps - close grip bench press, 4 sets of 8 tricep puchdown, 3 sets of 12 day 2 Back - Barbell bent over row - 4 sets of 8 lat pulldown - 4 sets of 8 shrugs - 4 sets of 8 Biceps - Barbell curl - 4 sets of 8 incline dumbell curl - 3 sets of 8 Day 3 Legs Barbell squat, 5 sets ranging from 6-8 reps extension, 3 sets of 8 hamstring curl, 5 sets of 8-10 reps calf raise, 4 sets of 8 I do abs 3 times a week and cardio 3 times for about 40 mins on the days Im not weight training. I also do the last set for every exercise to failure. I'll do the routine with a days rest in between then start the cycle over again but do some alternate exercises, for example, dumbell flyes for the chest instead of incline bench press. I've started taking tribulus terrestris which I've found to be making an improvement, but want to do this correctly as I enjoy it and would like to get a bit bigger but lose the excess fat around my chest area at the same time and look a bit more ripped. I've tried Xenadrine NRg but dont rate it as a fat burner, although it does give you energy. Diet wise, I eat a lot of wholmeal bread, pasta and brown rice with chicken, tuna, other fish, veg, salad. The usual diet stuff for bodybuilding. I am starting to be a bit more stricter now though as I did used to have a few treats a couple of times a week. Dont really eat anything like chocolate, crisps, maybe once in a while. Am I doing too much cardio to put on size, shall i reduce this to around 2 sessions a week? Also, has anyone tried any of the fat removing lotions like cutting gel, are they any good or just a gimmick? Does my routine look any good? Thanks for your time! spencer p.s sorry for the long post!!