From: Sin
I mainly use a PPL split twice a week.
Monday (Push: Shoulders, Chest, Triceps):
Incline Bench 3 sets of 8,8,6
Flat Dumbell Press 3 sets of 8
Decline Bench 3 sets of 8,6,4
Dumbell chest fly 3 sets of 8,6,4
Military Press 3 sets of 6,5,4
Cable Delt Raises supersetted with Tricep pull downs 3 sets of 8, last set till failure
Dumbell Shoulder press 3 sets of 6
Lateral Raises 3 sets of 12
Bent over Lateral Raises, drop set till failure
Tuesday(Pull: Biceps/Back):
Seated Machine pulls 3 sets of 8
Barbell Rows 3 sets of 8
T-Bar Rows 3 sets of 8
Wide Grip Lat pull downs supersetted with Bicep curls 3 sets of 8
Face pulls supersetted with concentration curls 3 sets of 8
Close grip pull downs 3 sets of 12,10,8
Seated Rows 3 sets of 12,10,8 with a dropset at the end
Deadlifts 3x5 at the beginning or the end if I feel like it. If I don't do them, I throw them onto my leg day routine.
@Jayden C @Justin @Rich
Meal wise, i don't actually cook so it varies a crap ton. Only thing constant about my meals:
2x protein shake (scoop of whey, oats, milk, nutella, sometimes bananas)
3x eggs in the morning
Cosmasjdz is correct. Shouldn't be doing the same exercises over and over as your muscles do begin to recognize it and won't gain as hard. Where my routine of how I workout and the amount of exercises I do remains the same, I try to change exercises that I do for the group each time I train, It's a way of I guess 'tricking' your muscles. Doing that will maximize your gains.
Reading your routine, there is nothing wrong with it. I can only suggest throwing around some new exercises every now and then if you aren't already. Also focus on technique, if your technique is wrong you are wasting your time. Also if you are lifting too heavy and it's throwing your technique out of whack you are also wasting your time as you will be activating other muscles to compensate for lets say.. what your shoulders can't lift.
If you aren't gaining strength as fast as you like and you find you can get through your exercises easily enough then you need to go heavier (heavier but with good technique). Consider that with all exercises (except for the obvious exercises you don't need to lift heavy on.. e.g. hamstrings, back exercises etc.)
So lets say you are benching 70 kilograms (3 sets * 10 reps) and you get to your last set + last rep without really struggling.. it's obvious you need to go heavier.
Usually I pyramid set on heavy lifts such as bench press, an example as follows;
Warmup set: Lightweight
1st set: 50 KG (12 rep)
2nd set: 60 KG (10 rep)
3rd set: 70 KG (8 rep)
4th set: Heavy as you can go (6 rep)..
I would continue this until I can complete 6+ reps of heaviest.. If I can only do 3 reps then fail, I am not strong enough to up the weight. If I do 6 reps +, I will up the weight in the next training session.
As far as your diet goes you need to find a food/foods that have the nutrients you aren't getting from meats. Spinach and kale for iron.. eat all the superfood veggies. Pastas, breads, rice, potatos, pumpkin for carbs and so on. You are going to need to research some food to find where you can get your protein from, without relying on shakes, maybe invest in a bunch of egg whites. I'd suggest getting on instagram and following some body building and food tip pages.. they are really helpful.
3 eggs for breakfast is a start. You should try eat at least 5 eggs every morning + something else that's carbs to give you energy (oats, toast, cereal, whatever)
You could even have your eggs + make a protein shake (oats, protein, milk etc like you mentioned earlier) and that would be the perfect breakfast. I try to have at least 1000 calories for breakfast :D
