https://i.imgur.com/Ch49qYx.jpg (6 months progress)
https://i.imgur.com/ATYSWw2.jpg (2 months progress as a bonus)
Routine - PPLPPLX:
PUSH:
Bench Press: 3 x 8-12
Dumbbell Overhead Press: 3 x 8-12
Dumbbell Incline Bench Press: 3 x 8-12
Tricep Extensions: 2 x 10-15
Tricep Kickbacks: 2 x 10-15
Lateral Raises: 2 x 10-15
Lateral Raises (cheat): 2 x 8-12 (go heavy and one arm at a time)
PULL:
Barbell Rows: 3 x 8-12
Chin-Ups: 3 x Max
Chest Supported Rows: 3 x 8-12
Face Pulls: 3 x 10-15
Dumbbell Bicep Curls: 2 x 10-15
Bicep Negatives: 2 x 8-12 (go heavy and one arm at a time)
LEGS:
Squats: 3 x 8-12
Hip Thrusts: 3 x 8-12
3D Lunges: 3 x 12 (each leg)
Calf Raises: 3 x 20
My workouts are 2 hours long. Now before you ask, yes, this kind of intensity kicked my ass the first month I started working out. DOMS were over a week long, but once I powered through it I stopped feeling them and it's been smooth sailing ever since. I only had one deload week 3 months in but I didn't quite feel like I needed it that much.
Diet:
3000-3500 kcal a day. My diet mostly consisted of the same stuff for the entire 6 months because I truly don't eat for enjoyment. I lift for a purpose (RIP Rich Piana) (and I guess because I'm way too lazy to cook, lol).
Greek Yoghurt
Oatmeal
Cashews
Cheddar cheese
Rice / Buckwheat
Protein shakes (2x a day) that consist of banana, peanut butter, milk, chia seeds and mass gainer (half a serving).
Additional supplements: Creatine (3g). Pre-workout (350mg caffeine).
I know I still look like a DYEL skeleton compared to most of you but I'm quite happy with my noob gains so far. And for such a "dirty" bulk I didn't pack on as much fat as I thought I would.
Ever since I started lifting, I've been obsessed, so I'm going to keep on lifting until I reach the natty limit, whatever it takes. We're all gonna make it, brahs.
Now to reach 70kg until next year.
You'll hear from me again.
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* This article was originally published here
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