Hi all,
So i've done some training here and there but for the most part of the last 2 years i've been travelling and have not done much at all. I'm at the end of my 3rd week of a program that i've developed just by searching the web etc..
I've also changed my diet a lot too. Upping my protein with max's superwhey and about 12 eggs and a litre of milk a day (just to name some of the stuff).
I'd skip the Max's stuff and use a cheaper alternative, ie why isolate from bulk nutrients PLUS oats. The cheaper it is, the more you can eat/drink.
I'm 197cm tall and have a wingspan of 215cm
I'm a 103kg and am looking to put on more size but also get stronger on my lifts.
Each day of my program always starts with a compund exercise that i'll hit 3 x 5 (except deadlifts where i'll throw some max reps in) then move up to higher reps for the next sets of exercises. For example
Chest and triceps
Bench 3x5
incline bench 3x10-12
decline bench 3x10-12
fly's 3x10-12
+ all your normal tri exercises.
Only suggestion I have here is consider making incline your primary movement, or at least do it first
Shoulders and bi's
SOHP 3x5
dumbell press 3x10-12
side raises 3x10-12
front raises 3x10-12
+ all your normal bi exercise
Monitor how your elbow/shoulder joints feel with 6 sets of pressing - I've recently been doing something similar, except I do the dumbbell presses, supersetted with the side raises so that it's not a second heavy lot of pressing. Also, I wouldn't bother with front raises - benching gives you plenty of front delt work and you may find you start to get niggling shoulder problems with all that front delt work. I would consider swapping front raises for rear raises or rear rows.
Legs
Squat 3x5
hamstring curls 3x10-12
leg extension 3x10-12
calf raises 4x10-12
You may find you get better results with sets of 10 on squats, otherwise, this is pretty standard. The volume is kind of low on the quads, often another exercise for 3 sets is included eg leg press or lunges
Back
Deadlift 1x5, 1x1, 1x5
lat pulldown 3x10-12
T-bar row 3x10-12
1 arm row 3x10-12
Honestly, the only change I would make here is that if you are able to do pull ups or chin ups, which may be difficult given your height and weight, I would try swap them for lat pulldown. This workout is roughly what I've been doing since I started training. Honestly, incorporating pullups has suddenly added width to my lats in a matter of months.
My current best lifts are:
Bench: 100x3
SOHP: 65x5
Dead:210x1
squat:100x6
With the exception of squats, which personally I've never gotten that high, due to broken toes/injuries over the last few years, I think you're doing well. That's awesome for the SOHP/Deads.
I haven't strickly stuck to this exactly, sometime i'll throw a few things extra or change up. But for the most part this is it!
My questions are:
1. Does this program suit someone of my height who is trying to get stronger and gain muscle?
There seems to be a lot of talk on these forums about size vs strength blah blah. If you do this program and consistently progress either by more reps, more weight, less rest then provided you are eating in a calorie surplus your strength and size should increase - I have been one of the biggest culprits of constantly switching programs. I think if you can find a program you like and enjoy and stick with it consistently, that's what will produce the results.
2. Is there anything i should change/add/remove?
See comments above. Summary being: pullups (if possible), maybe more quad volume, consider how useful decline bench is.
3. Is scivation extend intraworkout worth it?
It depends on your budget 
Unless you're struggling with energy, I wouldn't bother with supps during your workout. I used to take purple wraath for BCAA's before my workout because they would kill your appetite and gave me a bit extra energy beforehand, so I would say unless you are struggling with your workouts, I wouldn't waste your money. Generally, I think protein + fish oil + glutamine are your key supplements - creatine works, but if you already put pressure on your internal organs eg through medicine, then maybe consider whether it's worth the risks.
4. Do CLA tablets work?
Not sure about this one.
5 Any tips etc?
Hopefully this doesn't mean that you ignore my advice, but I've been training since I was 19 and I'm now 25. I'm ~185cm and I've gone from 62kg to 90kg earlier this year and I'm now at 80kg. That's my background - if I could wind back the clock a few years, I really would just have picked a 4 day a week upper/lower split program and just stuck with it for at least a year and really tried to progressively increase my lifts, then when I stalled, deload for a few weeks and continue to progress. Also, in the earlier days I would have eaten alot more. Otherwise, enjoy it 
I look forward to reading responses.
xo
