Rockscar
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Hi Guys:
Just to show some progress over the last year.
I've gone from 131 to 173 in a little over a year @ 5'7"
Arms March 2005 11.5"
Arms March 2006 14.25"
Chest March 2005 37.5"
Chest March 2005 43
Bench from 125 to 275
I eat about 3400 calories a day and intake about 200gms of Protein.
My goal is to get to 190lbs next year.
I do a 2 day split. I also use low volume.
Day 1: Chest 3-4x8 (Incline, Flat Bench) Tris 3x10(Close grip bench top 50% movement) Quads 3x8 (squats, lunges,)
Day 2: Back 3x10 (pullups/ bent over rows) Traps 4x8 (Barbell shrugs)
Bicep 4x12 (barbell curls..a little more volume) Hammies 3x8 (leg curls) 4x8 4x15 calf (standing and seated raises)
Just to show some progress over the last year.
I've gone from 131 to 173 in a little over a year @ 5'7"
Arms March 2005 11.5"
Arms March 2006 14.25"
Chest March 2005 37.5"
Chest March 2005 43
Bench from 125 to 275
I eat about 3400 calories a day and intake about 200gms of Protein.
My goal is to get to 190lbs next year.
I do a 2 day split. I also use low volume.
Day 1: Chest 3-4x8 (Incline, Flat Bench) Tris 3x10(Close grip bench top 50% movement) Quads 3x8 (squats, lunges,)
Day 2: Back 3x10 (pullups/ bent over rows) Traps 4x8 (Barbell shrugs)
Bicep 4x12 (barbell curls..a little more volume) Hammies 3x8 (leg curls) 4x8 4x15 calf (standing and seated raises)
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