Training help

This will be my first post on this site, and the first time I've used a site like this one.  Hopefully I get some good replies, and maybe gain a couple of contacts that can help me out. 
 
First off I'm 21 years old, have been seriously lifting for almost 2 years now, (September will be 2 years)
 
When I first started after high school I had a cross country runners physique about 5'10" 5'11"  160 pounds not very strong at all upper body, maybe I could press my weight, but my legs were always strong I've been able to do squats since I started with good form. 
 
Now I'm currently 184 pounds my maxes are Bench 275, Squat 405, Deadlift 430 I'm lean for the most part my abs aren't like they used to be, but not all too concerned about that.
 
I change up my workouts as I see fit to gain muscle and strength, at one point a few months ago I was at 191 pounds (give or take a pound), the highest I've ever been. 
 
I want to continue getting bigger and stronger, and more specifically critique a workout week for me. 
 
Here is an example
 
Mon-  Legs and Shoulders and Tricep
Tue-  Chest and Bicep 
Wed- Back & Abs
Thur-OFF
Fri- Legs & Shoulders & Abs
Sat- Chest & Shoulders
Sun- Back & Abs
 
Sometimes I will combine tricep and bicep to change it up a little, and sometimes I will take wed and sunday completely off, right now I'm thinking about going 10 weeks 7 day plan, then go on a 2 week 4 day plan for rest.  All aimed at bulking.
 
My supplement routine has looked like this since new years
 
Supps:  100 % Whey morning, before lunch, before workout, after workout, and before bed, Megamen multi vitamin in morning
Omega 3 fatty acid- morning and after lunch
Alpha Lipoic Acid- Before and after workout 200 mg
Amino Acids BCAA- Throughout day between meals
Gluatamine-5g morning, 5 before workout 5 after workout, 5 before bed
Creatine-5g before workout
Arginine- before workout, (NO Explode)
WEight gainer right after workout with protein and glutamine
 
If anyone has any tips for my routine feel free to comment I will take it all in as well as continue to find new ways to do my workout.

Welcome to the DBB.
 
Great numbers on the lifts.
Looks like you know what you are doing.
 
I do however want to comment on your routine..
 
Combining Legs and shoulders AND triceps just seems like a bad choice.
when you workout your legs, you also work out your lower back.
when you workout your shoulders you workout your upper chest a little.
when you workout your triceps, you workout your chest.
So why not rearrange the days accordingly...
 
(based on your routine)
Mon-  Legs & Abs
Tue-  Chest & Shoulders
Wed-  Back & Arms
Thur-OFF
Fri- Legs & Shoulders & Abs
Sat- Chest & Shoulders
Sun- Back & Arms
 
I think for bulking though you should hit one muscle group once a week to give it enough time to recover and grow. Like so..
 
Mon  - Arms
Tue  - Shoulders
Wed - Legs
Thur - Back
Fri   - Chest
Sat - Abs
 
Just a suggestion. Good luck
 
- rusmuscle
 

Thanks man, 
 
That second plan, the one body part a day is a good one, I haven't really tinkered with it thus far.
 
Although this week, in addition to getting started on DBB, I went to my gym on post (I'm in the military) and went to a bodybuilder, (former, huge black dude who is the epitamy of beast) and he was a group of guys that lift with him, a couple he trained himself, and one dude actually won an amateur competition!  These guys are a lot stronger than me on the bench presses, the shoulder presses, and the arms, but I think a good 8-10 months of continuing work with them I can be 195, 205, lean and mean in bodybuilder figure. 
 
They use that principle of one body part per day. 
 
By the way what do you think about Fish oil 3 times a day, I want to know if it effects sleep at all, I have no problem with glutamine and protein before bed, but I don't know about the oil.
 
Thanks again

fats are good, it doesn't affect sleep as far as i know.
In fact i take a spoon of flax seed oil with protein before bed on days that i dont have cottage cheese.
getting enough fats in your diet will keep your test levels at a good level as well.

I try to eat mono and polyunsaturated fats through nuts and sun flower seeds, I pretty much have been eating sunflower seeds in my bulking phase.  I take fish oil omega 3's I might try some flax seed oil sounds good to.  I'm going to geta hold of the optimen multivitamin as well heard it was good.
 
I appreciate the reply

ORIGINAL: rusmuscle

Welcome to the DBB.

Great numbers on the lifts.
Looks like you know what you are doing.

I do however want to comment on your routine..

Combining Legs and shoulders AND triceps just seems like a bad choice.
when you workout your legs, you also work out your lower back.
when you workout your shoulders you workout your upper chest a little.
when you workout your triceps, you workout your chest.
So why not rearrange the days accordingly...

(based on your routine)
Mon-  Legs & Abs
Tue-  Chest & Shoulders
Wed-  Back & Arms
Thur-OFF
Fri- Legs & Shoulders & Abs
Sat- Chest & Shoulders
Sun- Back & Arms

I think for bulking though you should hit one muscle group once a week to give it enough time to recover and grow. Like so..

Mon  - Arms
Tue  - Shoulders
Wed - Legs
Thur - Back
Fri   - Chest
Sat - Abs

Just a suggestion. Good luck

- rusmuscle

 
so i dont know where u got ur info from rusmuscle but u are completely wrong!!!
 
when u work ur shoulders ur chest is not involved.
 
and ur chest is for sure not stimulated when u work out ur triceps!
 
just trying to help

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

ORIGINAL: Daniel265

so i dont know where u got ur info from rusmuscle but u are completely wrong!!!

when u work ur shoulders ur chest is not involved.

and ur chest is for sure not stimulated when u work out ur triceps!

just trying to help

 
when you are doing high incline bench if your shoulders do work. You can pop the chest out as much as you want to, but on a last set a few reps you will feel shoulders (if you are going to failure)
 
for triceps i do close grip bench, and when i cant push the weight, i pop my chest and let it help me put the bar back..
And your chest DOES work when you are doing dips for triceps.
 
i didnt get this information from anywhere, i am just speaking from experience.

ORIGINAL: rusmuscle

ORIGINAL: Daniel265

so i dont know where u got ur info from rusmuscle but u are completely wrong!!!

when u work ur shoulders ur chest is not involved.

and ur chest is for sure not stimulated when u work out ur triceps!

just trying to help

when you are doing high incline bench if your shoulders do work. You can pop the chest out as much as you want to, but on a last set a few reps you will feel shoulders (if you are going to failure)

for triceps i do close grip bench, and when i cant push the weight, i pop my chest and let it help me put the bar back..
And your chest DOES work when you are doing dips for triceps.

i didnt get this information from anywhere, i am just speaking from experience.

Rus you're right man. Tricep exercises like close grip bench and dips both involve the chest. Most chest exercises work shoulders. Like bench, and incline bench especially. Shoulders are a supporting muscle when doing most chest exercises.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

yes when u work ur chest u also work ur shoulders quite a bit. now that is obvious.
 
but this statement does not go both ways. when u work ur shoulders directly u dont stimulate ur chest. and he said that u did.
 
and obviously a compound movement like a dip involves the chest and triceps but i thought u were saying that tricep isolation movements work the chest as well. and of course they dont

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Guys
 
Thanks for the replies, it is always good to talk about research and stuff. 
 
So what do you guys know about Alpha Lipoic Acid. 
 
And how much whole milk do you guys actually drink in a week.  I might have a few cups a week, in some cereal. 
 
Whole milk has a good bit of saturated fat in it that's why I ask.

ORIGINAL: jabobins


And how much whole milk do you guys actually drink in a week.  I might have a few cups a week, in some cereal. 

Whole milk has a good bit of saturated fat in it that's why I ask.

I drink a minimum of 48 ounces a day.

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

ORIGINAL: jabobins

Guys

Thanks for the replies, it is always good to talk about research and stuff. 

So what do you guys know about Alpha Lipoic Acid. 

And how much whole milk do you guys actually drink in a week.  I might have a few cups a week, in some cereal. 

Whole milk has a good bit of saturated fat in it that's why I ask.

I drink at least 4 or 5 cups a day.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB