Gain muscle (loose fat) but have painfull and slow recovery. What routine is best foe me?

M,W&F:
Wake up drink glass of unsweetened black tea, take two jet fuel pills, go to gym. Cardio at 140ish bpm for 1/2 hour then use the machines. I start out with max weight then go down as I fatigue. If I do pyramid I can not hit max weight and burn out too soon.

chest:
incline 4 plates of 45. 4 reps and two session on good day and one on bad. switch two plates for 35's then same, switch two plates for 25's then same, remove 25's and do same, swap two plates of 45 to two plates of 25 untill fatigue.

Shoulders:
Same type of routine just little weights and not as many sessions (weak shoulders).

Triceps:
Same as shoulders.

Triceps:
This is extremely painfull for me. My arms are 14" and should be at lest 15" but ideal would be about 21" but realistic would be about 18" I think. My arms will stay bent for about two days. It hurts to stretch them out after a workout which makes it difficult to do anything. What am I doing wrong here?
Back:
Although I would like wings it's not a priority so I hit it rarely.

Legs:
Never, cardio is enough. I don't have chicken legs. They are normal size and don't care to have bulging legs whoich would be unproportionate.

T&TH:
60-90 min of cardio. I alternate treadmill, oliptical and other machines except bicycle.

Ideal look:
Stone cold Steve Austin

Realistic goal:
jason statham (but with hair) lead character in the Transporter movies.

Weekends I usually take off for recovery and work on my hobbies. If anything I will do cardio but now i'm thinking I should just do a full saturday of weights for like four hours and only once a week.

Suppliments:
2ea Jet Fuel when I wake up

I have now added...
Powerfull and Recreate pre workout

Prime, Anabolic Pump & Tribulis pre lunch

Pre dinner = none

pre sleep Tribulis, Powerfull and DHEA.

I doubt any routine will make you look like Stone Cold, your genetics are most likely completely different- As far as your routine goes, you're quite strong, if you're not gaining hypertrophy I believe it's more in your nutrition than your routine. Post that up.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

1800-200cal/day Dinners are fast food so it's not consistant.
5'-10" 198lbs @ 24.2%bf (highest 2.57% and 204lbs 6 weeks ago)

Pre workout:
glass of black tea 15 cal
2 jet fuel + 1 Recreate + 1 PowerFull + 1 Tribulis

Post workout:
Smoothie - 1 banana, 1 cup blueberries, 1 cup vanilla yogart, 1 cup soy milk, 1 cup Acacia juice =  500+ cal
1 Prime + 1 tribulis

Lunch:
4oz Cod or Roughy fish, 3/4 cup brown rice, 1 cup mixed veggies, glass water = 335 calories

snack:
choice1 - Chicken fajita pita + small coke = 650 calories
choice2 - bag of trail mix + bottle water = 180 calories

Dinner:
Bostan Market choices -
1. serloin steak+mash& gravey+squash+corn bread & glass water => 750 calorie
2. Breaded chicken w/gravey+squash+veggies & glass water =>750 calorie (usual choice)
Super Market -
Chicken on rye (no cheese or mayo) tomato, lettuce, pickles & water or sweet tea (more water now)
Quiznos -
Torpedo tuna (no mayo excpet what they have in tuna) + soup + water
jack box -
Steak melt & small coke (haven't had that in a while though)
Sushi place -
6 pc sushi & 6 pc ca roll + miso soup & water (this is a regular now)

snack:
trail mix and bottle water
 
home snack:
cup of cereal (100cal) with soy milk
cup of grape fruit (or both)
1 PowerFull + 1 Tribulis
 
Cheats:
5 peanut m&m & water (sometimes nightly)
1 slice cheese pizza no more then once week
weight watcher coockie cream bar once a week

Doesn't look like you're getting in a lot of protein- You're better off burning fat later and building muscle now, don't try to pull the rope from both sides- Too difficult and a slower progress.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

You're trying to gain muscle but only doing incline press for bench, doing 'similar things' for shoulders, you rarely train your back and never train your legs. I don't know how you're expecting to gain any muscle tbh.

V,
    You're the Clipart Photoshop GOD!

 

I've got to agree with Virt- You said "weak shoulders" so you don't do much for your shoulders? You should be working your shoulders, doing flat benches and definitely doing barbell back squats.

Work your body as a whole, if you don't I can see why you're not growing.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I've got to add, looking at your statement "thinking of doing weights on a saturday for 4 hours once a week", it just seems like you've done little to no research on how to train properly. You should take a look at some routines online for beginners where you train regularly 3x a week and follow one of those. The one widely recommended at the moment and the one you will hear as a response the most is 'starting strength' and it is a great routine, but there other equally as effective routines for beginners too so you can't really go wrong if you start with one. You can find a couple recommended to other beginners on the site that you might like to try.

V,
    You're the Clipart Photoshop GOD!

 

My legs are not skinny, so I want to concentrate on weaker parts.

My chest has gotten soft over the years so I want to shape it back so it doesn't look like fat. Training by myself it's safer to use machines. Unfortunately they only have incline. I'm thinking of changing it up with dumbells.

Bad back so I don't do dead lifts or squats. This also makes it difficult to work the shoulders.

I already have been working out 3X a week and since it takes me days to a week to recover that is why I thought if just switching to working out sat only. The other reason is it is difficult to isolate muscles with the machines so lets say I do an incline press one day then shoulders are still in recovery two days later. I am wondering if this is the reason why my arms hurt so bad when working them as they may be in recovery form other workouts.

Is there a reason why (besides above) why my arms are so painfull. I know they are a smaller muscle but my shoulders go hurt that bad for days. Why would the biceps get more lactic acid then other muscles?

The reason you should work your legs and back are not purely for aesthetics but they help you in other areas too. Your legs and back are your largest muscle groups so working these means your body releases it's largest amounts of testosterone which helps when it comes to building muscle overall, not only that but your back is the support for the rest of your body so building a strong back means you are going to have a stronger support when training chest and shoulders and in turn is again going to help those grow. If you don't want to do deadlifts then you can still do rows, lat exercises and shrugs and get a good back workout, as for legs use the machines if you don't want o squat. When it comes to training if you pick and choose what you work then you aren't going to get far because whatever muscle you want to develop the most, you will develop it much faster and further if you train your entire body.

V,
    You're the Clipart Photoshop GOD!

 

^ ok thank you. I will add those in this week.

Just like to add- Excellent job on the advice Virt.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Just like to add- Excellent job on the advice Virt.

<3

V,
    You're the Clipart Photoshop GOD!