depwned
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Hi everyone. I am mostly a lurker around here. I've been studying training/nutrition for 6 years, 2 of them intelligently. I have not been weight training for 3 years, my body in my pics is a working mans body. Very active job during the summer, low active job in the winter. I'll update once a week. Pics every month. Without further ado:
STATS:
Age: 26
Weight: 165
Height : 6'
Arms: 13.5
Chest: 40
Waist: 33
Legs: I'll go by squat increases :buttkick:
Bench: 165 :dead:
DIET:
Meal 1
- Spinach
- Peppers
- Onions
- 3 eggs
Snack
- Almonds, Walnuts
- Apple or Banana or Berries
Meal 2
- Spinach Salad
- Misc veg, carrots, pepper
- Baked Chicken and Beef
- Olive Oil and Italian dressing mix
Snack
- Almonds, Walnuts
- Apple or Bananas or Berries
Meal 3
- Collard Greens
- Broccoli
- Pepper, onion, mushroom
- Steak and Chicken
- Pineapple
- Drizzle some EVOO and vinegar and spices
Before Bed
- PB and celery
*MIX IN PROTEIN SHAKES AS MY STOMACH DICTATES.
**ON WORKOUT DAYS MEAL 3 WILL LIKELY CONTAIN SOME TUBER PWO
TRAINING:
Sets/Reps will be pretty much 5x5. I like the symmetry.
1
Bench Press
Bent Over Row
Squat
Deadlift
2
Weighted Dip
Weighted Chin-up
Deadlift
Whatever feels ready
3
Incline Bench
Barbell Curl
Tricep Pushdown
Squat
SUPPS:
Fish Oil
Purple Wraath Intra-Workout
GOOOOAAAAAAALLLLLLS:
6 months
Weight: 177
Squat: 325 x ?
Bench: 225 x ?
Please advise as necessary. GOODNIGHT!
STATS:
Age: 26
Weight: 165
Height : 6'
Arms: 13.5
Chest: 40
Waist: 33
Legs: I'll go by squat increases :buttkick:
Bench: 165 :dead:
DIET:
Meal 1
- Spinach
- Peppers
- Onions
- 3 eggs
Snack
- Almonds, Walnuts
- Apple or Banana or Berries
Meal 2
- Spinach Salad
- Misc veg, carrots, pepper
- Baked Chicken and Beef
- Olive Oil and Italian dressing mix
Snack
- Almonds, Walnuts
- Apple or Bananas or Berries
Meal 3
- Collard Greens
- Broccoli
- Pepper, onion, mushroom
- Steak and Chicken
- Pineapple
- Drizzle some EVOO and vinegar and spices
Before Bed
- PB and celery
*MIX IN PROTEIN SHAKES AS MY STOMACH DICTATES.
**ON WORKOUT DAYS MEAL 3 WILL LIKELY CONTAIN SOME TUBER PWO
TRAINING:
Sets/Reps will be pretty much 5x5. I like the symmetry.
1
Bench Press
Bent Over Row
Squat
Deadlift
2
Weighted Dip
Weighted Chin-up
Deadlift
Whatever feels ready
3
Incline Bench
Barbell Curl
Tricep Pushdown
Squat
SUPPS:
Fish Oil
Purple Wraath Intra-Workout
GOOOOAAAAAAALLLLLLS:
6 months
Weight: 177
Squat: 325 x ?
Bench: 225 x ?
Please advise as necessary. GOODNIGHT!
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