Greek Elite
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I'm new here on AM, but have been active on another forum for a couple years now. Have kind of been lurking getting some new tips here and there and finally decided to register and start a workout log on here.
About me:
Age: 24
Weight: 177
Goal: Lean Muscle/Bulk
Diet:
Gonna start at around 2300-2500 cals and work my way up. 275-300g protein, 150-200g carbs, rest from healthy fats
Training: 4 Day Mass Split
Day 1 - Arms:
Triceps pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbbell Triceps Ext 2 x 10
Incline Dumbbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs
Day 2 - Quads, Hamstrings
Leg Extension-pre-exhaust 3 x 50/40/30
Leg Press 2 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10
Day 3 - Off
Day 4 - Chest & Shoulders:
Barbell or DB Press 2 x 10
Incline DB Flyes 2 x 10
Decline BB Press 2 x 10
Smith Military Press 2 x 10
Dumbbell Shoulder Press 2 x 10
Side Laterals 2 x 10
Day 5 - Back, Traps, Rear Delts and Calves:
Deadlift or T Bar Rows 2 x 10
Dumbbell Rows 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs 2 x 20
Calf Extensions 4 x 25
Calf Raises 4 x 25
Day 6 & 7 - Off
Current/Most Recent Lifting Stats:
Bench: 7x185
BB Row: 8x275
BB Curls: 6x95
BB Shrugs: 8x405
Smith Shoulder Press: 10x145
Deadlift: 2x365
Haven't done heavy squats in a while but PR is: 8x315
Supplements:
Various things, White Flood, various proteins, multi-v, creatine mono/green mag, etc. Actually going to be running Testo Pro as a sponsored log on the other forum.
Guess that's about it for now, just wanted to get this up and say hello!
:nana:
About me:
Age: 24
Weight: 177
Goal: Lean Muscle/Bulk
Diet:
Gonna start at around 2300-2500 cals and work my way up. 275-300g protein, 150-200g carbs, rest from healthy fats
Training: 4 Day Mass Split
Day 1 - Arms:
Triceps pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbbell Triceps Ext 2 x 10
Incline Dumbbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs
Day 2 - Quads, Hamstrings
Leg Extension-pre-exhaust 3 x 50/40/30
Leg Press 2 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10
Day 3 - Off
Day 4 - Chest & Shoulders:
Barbell or DB Press 2 x 10
Incline DB Flyes 2 x 10
Decline BB Press 2 x 10
Smith Military Press 2 x 10
Dumbbell Shoulder Press 2 x 10
Side Laterals 2 x 10
Day 5 - Back, Traps, Rear Delts and Calves:
Deadlift or T Bar Rows 2 x 10
Dumbbell Rows 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs 2 x 20
Calf Extensions 4 x 25
Calf Raises 4 x 25
Day 6 & 7 - Off
Current/Most Recent Lifting Stats:
Bench: 7x185
BB Row: 8x275
BB Curls: 6x95
BB Shrugs: 8x405
Smith Shoulder Press: 10x145
Deadlift: 2x365
Haven't done heavy squats in a while but PR is: 8x315
Supplements:
Various things, White Flood, various proteins, multi-v, creatine mono/green mag, etc. Actually going to be running Testo Pro as a sponsored log on the other forum.
Guess that's about it for now, just wanted to get this up and say hello!
:nana: