joemc91

First posting in this forum. Basically I am looking to get in better shape. I am currently 6' 155lb down from 190lb three years ago. By this I mean be stronger and better body in general, and I don't mind gaining weight at all, as long as it's not fat. I don't think I'm too bad right now, but I don't know how to improve at this point. My current workout is as follows:

Monday: chest, triceps, abs, and all the muscles that go with those
Tuesday: biceps, back
Wednesday: swimming for cardio and a bit of strength. Plus I hate running
Thursday: chest again, like monday
Friday: biceps, back, like tuesday
Saturday: swimming again
Sunday: nothing
Each workout takes 1.2-1.5 hours and I swim for 30-40 minutes when I go.

Generally I go on the eliptical machine for 10 minutes before lifting just to get the blood moving. I also bike about 3-5 miles a day going to and from class since classes and work are split between the airport and campus.

I do not currently take any supplements and suspect I don't get enough protein to gain anything in lifting. For instance, I've been lifting on a similar schedule to this for about 2 years now and have only gone up in benching 20 pounds. I've never been good at benching anyways, but still, I just haven't seen the results.

Considering the expertise on this forum, I'm hoping to get some good input on what I should change, I'd bet there's a lot.