Well, deadlifts are going well. Up to 230 lbs for 3x5. Adding 10 lbs a week is going for me so far, but I figure when I get up to about 250 I'll need to back it off a bit.
Weighted dips 25lbs 3x5
I dropped chinups in favor of bent over rows, which seem fun/easier to add weight to. Started doing incline bench this week, doing 110 for 3x5. Bench was never something I really got into, but hopefully it'll change with time.
Do chest butterflies for, well, the chest. Incline/olympic/decline bench presses also help out the chest a lot. Rotate if you can. Try working the shoulders as well, as that'll make your chest exercises that much easier. Also, a spotter will do wonders; definitely will help you reach your potential. Try to get more protein in your diet if you want to bulk up.
Back exercises, hmm... I did a lot of back extensions using weights. Try using some 15's or 25's and work your way up to 50's. I also did a lot of barbell upright rows. Those are a little more difficult and focus on the shoulder a bit more - but there's definitely some back muscle being put to use if you do it right.
I loved hitting those higher weight marks that give you a sense of accomplishment. There's nothing quite like it.
Back and chest mainly, but I figure my arms will get worked enough with everything else that I shouldn't need much isolation exercises. Trying to incorporate the military press and barbell rows in as well.
I'm 6'1", 170 lbs, and my deadlift has gone from 185 for 6 reps to 210 for 6 in the last month. Definitely my favorite exercise lol.
Out of curiosity, can administrators go back and find PMs that have already been deleted by a user?
I had 4,500 or something PMs when I asked Florina to remove my patron banner, which immediately made my inbox full lol, so I hastily downloaded them, and then after I deleted them I realized that I had only downloaded my inbox, and not sent box. I was just curious if those are gone for good or not. Not really interested in getting them back, just inquiring.
Oh boy, it has been a while. Let's see, off the top of my head:
I'd alternate between days with less weight and more reps and more more weight with less reps. Although most of the time I did more weight with less reps in order to bulk up. My personal minimum was 20 reps per set with a few seconds break in between. If I couldn't do that, then I'd have to bump down the weights a bit until I gained enough muscle to do so.
Pretty much I'd spend about 3-5 minutes with each kind of exercise/machine. Curl bar, bench press, incline press, shoulder press, butterfly press lying flat on the ground, pullups, pushups (LOTS of pushups - I'v had firm forearms for as long as I can remember), situps with some weights on a decline, pull bar extensions, lunges, chest press (but standing), russian twists with some 10-20's circular weights, squats, lat pull.
Different days/weeks would focus on different parts of the body. One day I'd work on cardio, other days I'd work on my upper body, lower body, abs, and so on. If you focus on one part of your body per workout, not only can you spend more time on one area, but it also gives that part of your body time to recuperate while your working on another part of your body.
I took some creatine (perfectly natural) or whey protein to help give me the extra energy. I didn't have the best diet so I was limited to what I could eat due to financial reasons, so the supplements were vital in part of my routine. And while I could have easily made due without them, there's no way I would have had the energy the bulk up like the way I did.
Sorry I couldn't be more specific. It's just been a while. If you have any other questions, feel free to ask.