iko172202

hey bro check this and critique when u get the time---only thing Ive changed is doing 3 sets instead of 4 and some more ab work on legs day---peace!

Working out at home--squat rack,bench and dumbbells. Please critique!

Monday:
Squats 4x6-8
Stiff Deadlift 4x6-8
Lunges 3x6-8
Calf Raises 4x8-10
DB step ups 4x6-8

Tuesday:
Flat BP 4x4-6
DB press 4x6-8

Incline DB 4x4-6
Military 4x4-6
Arnold then DB sit press next week 4x4-6
Side raises 3x6-8
Close BP 4x4-6
Overhead tri ext 3x4-6
2 arm DB tri ext 3x 4-6

Wednesday:
Deadlift 4x4-6
Good morning 4x6-8
DB bent over row 4x6-8
BB curl 4x4-6
DB curl 4x4-6
DB preach 4x4-6

Rest 2 days,repeat

Lifting as heavy as I can go,while trying to add 5 pounds every week or so.

Currently bulking,so I was wondering about ab work. Im trying to get some feedback--are there any other exercises I should do or ones I should take out,stuff like that. All criticism is welcomed! Thanks people!

heya iko! man, i tweaked my back doin fron squats(lower left back)--I took a week off and I was kinda hurt again today doin regular squats.I was tryin to get low as possible. How long should I wait on an injury like this? Should i just use less weight to ease back into when its better? Hope this message finds you well!

Heya, my split is 3 days on 2 off. I have taken 3 days off a couple of times and am wondering if this is really bad or does it matter. Sometimes I am just being plain old lazy other times Im sore as hell lol . Talk to ya later...oh yeah the pounds keep on coming thanks for the tips!!!

Lol couple more questions for ya....hope Im not botherin ya...as far as supplements go--I was using ON whey then I ran outta extra dough so its basically just food and kre-alkalyn. Its tough gettin that extra 90grams of protein without the whey...oh and as far as BCAA's whats a good supplement for those... thanks again bro!

Hey bro,
Yeah I dont have a gym membership so Im kinda limited.Have a bench and squat rack. Was thinking doing side bends,crunches on the ground for abs.Any other exercises you can recommend? I should invest in a pull up bar I guess....Also, for my chest is this adequate---Flat BP, icline DB press, and flat DB press. Is there another exerise I should use besides one of those...Feels like my chest is taking a while to build.... Thanks so much for your input.Lates!

Heya Iko--would you include abs during bulking? Hit 170 other day too Talk to ya later

I appreciate the birthday wishes buddy. Have a good one.

I would appreciate all the info you can give me he works out about 4 days a week with a split routine cal,carb,pro, fat ratios is were im lacking to better help him out

dude.... . my mom always told me that if you cant say something nice then dont say anything at all . . . . maybe was a pretty dumb posting on my part... but I see a LOT of stuff on here about ROIDS and figured just maybe someone cool might be on here that can help out..... . dude.. I done stuff and competed and been to the top of the heap .... can YOU claim that? I doubt it . . . . .. sorry I even bothered to get on this site IF the only kind of people on it are assholes like you.

Heya iko. You were saying something about a 5x5 rep system. Im trying to lift heavy enough so I cant go higher than 6-8 reps. Would the 5x5 dealy be ideal for heavy lifting?I tried it today on my chest/shoulders/tri and it was tough-had to drop a little weight on some exercises and sometimes i didnt make 5 reps lol Thanks man!