3 DAY workouts...BN needs a new one/pic inside

[BALDNAZI]

Whatsup brothers, I have been around just not posting much. I have been training religiously for over a year since my surgery and I have to say I'M BACK.

Im 265 now according to the doc's scale, my bf is alittle high prob near 15%, my arms are at 21 inches again and my strength is better then it was before when I was on tons of shit.

All I am doing now is doctor prescribed TRT at 200mg every 5 days and HCG a few times a week. I feel pretty damn good, not the animal I was, but definetly good.

My training the past year has been mostly a 3 day split, alternating between a DC type split, the old Razorcuts routine, a 4 day split as well. Heavy weight, lots of failure.

I have been eating a ton and it has worked but Im bored.

I need something new, or something old. Just a new routine to take me beyond where I am now. I need a Mon/Wed/Fri split, weekends off.

The goal now at 265, is to keep the size, gain more muscle if possible, and lose alittle fat as the spring comes. Here is a teaser pic as an update, please post up your throughts.....

 

[madmick]

You still look pretty damn good bro!
Glad to hear your all right

 

[edge250]

look who's back bitches. dude you look great considering the hell you went thru.. drop to 240'ish and you'll look even bigger with some definition.

 

[Potimus]

THICK!

 

[A50#]

BN

How about something like a power phase type training? Quick and simple and all compound movements.

MON:CHEST
WED:BACK
FRI:LEGS

You wouldnt do any direct exercises for the smaller muscle groups like biceps,triceps,calves,forearms, etc..

You just tailor the sets and reps to your needs and pick the exercises you like.

 

[Kane]

Good to see you around old friend.

You look great BN! Hell of a come back bro especially considering how you were post surgery. Much props to you and keep up the good work!

 

[bellicose]

how about not worrying about your weight for a couple months and try to get down to 8%?

1 bp a day, 6 days a week, slowly restricting carbs, and some night cardio....something similar to Big A's sticky on the board

 

[mike1107]

JUST A50 said bro, just switch to a power type routine

day 1 : chest / triceps
day 2 : legs / shoulders
day 3 : back / biceps

main movment are bench press / squat / deadlift with no more than 5x5 reps (around 85-90% of your 1RM)

just throw in 2 isolation movments , do drop set (2 sets of each) around 20 reps in total or to failure with 1 minute rest

for smaller bodypart take one basic exercices (bi / tri / shoulders), 1 heavy set (6reps max) and 1 to failure with 1 minute rest ... then go back home to eat, rest and grow

u'll keep quality and be strong as hell

 

[nosmas]

Thats some BIG HURT there Nazi! Lookin good as always.

 

[GoneForever]

Im suprised the doc said 15% is a little high of a b/f. Thats actually the perfect healthy bodyfat for males.

 

[Hiramabiff]

BN, you should try BodyFX2 routine: P/RR/S. It is simply the best. I can outline if you need me.

 

[Tom]

Basics for now

Hey BN,
good to see you posting. I like MWF and concentrating on the basics. I do upper body alternated with legs. One week upper gets hit twice on MF with legs on W. The following week legs get hit twice on MF. Then back to upper on MF and just keep rotating. I only do 4 or 5 sets per bodypart so recovery is good. I don't bother with fluff exercises like side laterals or any direct arm work.....funny thing is arms still grow on this routine. Closer to summer I'll switch to conventional volume hitting all the fluff exercises while maintaining 1 or 2 heavy basic exercises once a week. Hey I hope things are going well for you and your family and especially your dad. Good luck with coming up with a good routine.

Tom

 

[JustWannaBeHuge]

damn BN, still looking thick as shit bro. you gonna post up a double bi?

 

[oldfella]

Hey bro, good to see you here! yea go with the power routine and get on a good clean diet. you will look bigger at lower weight with definition.

You look very thick OLD MAN!!! LOL.
Cheers BN!

 

[Thor]

I SWEAR TO GOD !!!

I was just coming on here to start a thread saying " Anyone heard from BN lately?" Glad to hear your ok and welcome back, lookin large !

 

[LEX]

Good to hear you are well looking big and bad again.

what a comeback!

 

[Dad]

Bn,

I've got a three day Westside-type strength routine if getting stronger is yuor goal.

Is this what yuo'd be interested in?

 

[luckyone]

Glad to see you back bro and to hear you're doing well. You are a living example of "if it doesn't kill you, it makes you stronger." Keep it up.

your brother in Christ,

Lucky

 

[BALDNAZI]

Thanks

Thanks for all the responses and kind words. The reason I put up that pic is because Im not ready to show you guys everything because I do need a bit of work.

But the main thing is I proved to myself that muscle memory is real and that hard work over a years time and I am back to my old self. And I did it with HRT/TRT. At this bodyweight before I was on 2 grams a week sometimes, and now Im on 200mg, and Im just as strong and just as big. So really, why go overboard?

I am getting various opinions, A50 posted what I was thinking of doing, just focusing on the big 3. But someone else told me today HST maybe the way to go.

Dad, strength is not my main concern,but keeping mass is, so not sure if a full on westside routine would be the ticket. I may consider a power-bodybuilding type routine.

You guys have ideas post them up. Hiram I would love to see the routine.

 

[HELLA SWOLE]

Glad to see that things are going so well for you BN...its refreshing to hear.

You look thick as hell in that pic too man!