I am mostly a lurker and reader on this board, but after some motivation from one of my close friends, it is now time to quit the ****, and put on some weight since the summer is coming to a close. I am currently weighing in at a shade under 200lbs, prob 9-10% bf. I have been training doing a full-body routine 3x per week, with some occasional cardio. My goal: 220 at about 12-14%.
Supps:
BCAAS, whey protein blend, RPM, mass fx, hyperdrol x2, retain 2.
Diet: 40/40/20 P/C/F, lower carb higher healthy fats on non-workout days, one cheat day per week so i can get my pizza in. Very clean bulk (I dont want those love handles back...EVER!) Calorie range of 3000-4000.
Workout:
DC style training to the T., Mon, Wed, Fri, cardio tues-thurs empty stomach low intensity.
Workout 1A:
Chest- Hammer Strength Horizontal press
Shoulders- Hammer Strength overhead press
Triceps- Reverse Grip benches on smith machine
Back Width- Hammer strength Behind neck pulldowns
Back Thickness- DB rows
Workout 2A:
Quads- Barbell Squats
Hams - Laying leg curls
Calves- seated calve raises
Biceps- preacher curls
Workout 1B:
Chest: Weighted Dips
Shoulders: Smith Machine OHP
Triceps: CG bench on smith
Back Width: CG pulldowns
Back Thickness: Floor deads
Workout 2B:
Quads: Leg Press
Hams: SLDL
Calves: calve raises on leg press
Biceps: incline db curls
Workout 1C:
Chest - slight incline on smith
Shoulders- DB OHP
Triceps: Cybex Triceps ext.
Back Width: weighted pull-ups
back thick: rack deads
Workout 2C:
Quads: front squats on smith
Hams: ???
Calves: donkey calve raises
biceps: pinwheel curls
Everything but quads and back thickness exercises will be rest paused. My gym is limited when it comes to hammy exercises, so any suggestions would be appreciated.
I did workout 1A today, took 5 rpm preworkout, and drank a whey shake in powerade (my supps have not come in yet.) I went relatively light, my weights are only counting plates, since i have no idea what the starting weight is on some of the machines:
Hammer strength Horiz. press- 180 1x11+4+3
hammer strength shoulder press- 110- 1x12+4+3 really light
RG bench on smith: 140 1x11+3+3
hammer strength pulldowns 230 1x11+3+3
DB Rows: 90lbs 2x12
Ate a grilled chicken hero on wheat bread, no cheese, onions, lettuce, tomato, mustard post workout, have not gone food shopping since i will be away for the next few days. All in all not a bad workout, weights were relatively light, and the extreme stretches reaaaallly hurt. Ill get in some cardio tomorrow after my flight, and will post back up.
ONWARD!
Supps:
BCAAS, whey protein blend, RPM, mass fx, hyperdrol x2, retain 2.
Diet: 40/40/20 P/C/F, lower carb higher healthy fats on non-workout days, one cheat day per week so i can get my pizza in. Very clean bulk (I dont want those love handles back...EVER!) Calorie range of 3000-4000.
Workout:
DC style training to the T., Mon, Wed, Fri, cardio tues-thurs empty stomach low intensity.
Workout 1A:
Chest- Hammer Strength Horizontal press
Shoulders- Hammer Strength overhead press
Triceps- Reverse Grip benches on smith machine
Back Width- Hammer strength Behind neck pulldowns
Back Thickness- DB rows
Workout 2A:
Quads- Barbell Squats
Hams - Laying leg curls
Calves- seated calve raises
Biceps- preacher curls
Workout 1B:
Chest: Weighted Dips
Shoulders: Smith Machine OHP
Triceps: CG bench on smith
Back Width: CG pulldowns
Back Thickness: Floor deads
Workout 2B:
Quads: Leg Press
Hams: SLDL
Calves: calve raises on leg press
Biceps: incline db curls
Workout 1C:
Chest - slight incline on smith
Shoulders- DB OHP
Triceps: Cybex Triceps ext.
Back Width: weighted pull-ups
back thick: rack deads
Workout 2C:
Quads: front squats on smith
Hams: ???
Calves: donkey calve raises
biceps: pinwheel curls
Everything but quads and back thickness exercises will be rest paused. My gym is limited when it comes to hammy exercises, so any suggestions would be appreciated.
I did workout 1A today, took 5 rpm preworkout, and drank a whey shake in powerade (my supps have not come in yet.) I went relatively light, my weights are only counting plates, since i have no idea what the starting weight is on some of the machines:
Hammer strength Horiz. press- 180 1x11+4+3
hammer strength shoulder press- 110- 1x12+4+3 really light
RG bench on smith: 140 1x11+3+3
hammer strength pulldowns 230 1x11+3+3
DB Rows: 90lbs 2x12
Ate a grilled chicken hero on wheat bread, no cheese, onions, lettuce, tomato, mustard post workout, have not gone food shopping since i will be away for the next few days. All in all not a bad workout, weights were relatively light, and the extreme stretches reaaaallly hurt. Ill get in some cardio tomorrow after my flight, and will post back up.
ONWARD!