Quote:
Originally Posted by widdoes2504
If you could post your routine with weight lifted and current diet we could probably be of more help.
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Routine:
Upper Body Workout One:
1./// Barbell Bench Press: 5x5 325lbs
2./// JS Rows: 3x5 275lbs
3./// Dumbell Press: 2x8 70lbs
4./// Shrugs: 3x8 300lbs
5./// Upright Rows: 2x8 175lbs
6./// Skullcrushers: 2x8 145lbs
7./// Hammer Curls: 2x8 155lbs
8./// DB Curls: 2x8 78lbs
Lower Body Workout One:
1./// Heavy Squats: 5x5 310lbs
2./// Seated Horizontal Rows: 3x8 220lbs
3./// T-bar Rows: 3x8 230lbs
4./// Hamstring Curls: 2x10 95
4./// Leg Extensions: 2x10 180
5./// Weighted Abs/ Obliques: 3x10 25lbs
6./// Calves Raises
Upper Body Workout Two:
1./// Incline Barbell Bench Press: 5x5 280lbs
2./// Close Grip Bench Press: 3x5 270lbs
3./// Military Press: 3x5 180lbs
4./// Dips: 2x10 120lbs
5./// Overhead Rows: 4x8 155lbs
6./// SkullCrushers: 2x8 145lbs
7./// Barbell Curls: 2x8 155lbs
Lower Body Workout Two:
1./// A2G Squats: 5x5 245lbs
2./// Deadlifts: 1x5 330lbs
3./// JS Rows: 3x8 260lbs
4./// Leg Curls: 2x10 95lbs
5./// Leg Press: 2x20 215lbs
6./// Weighted Abs/ Obliques: 3x10 25lbs
7./// Calves Raises
This is widely modified due to lack of certain equipment. Generally just wanted a upper/body split to work with.
My diet is pretty consistant 6-8 meals a day:
Meal one: 4 eggs, bagel
Meal two: Box of Lean pockets
Preworkout: 2 Scoops Whey, 1 bagel
Postworkout: 2 Scoops Why, 2 bagels
Meal five: (1-2 hours later) Dinner consisting lots of protein and complex carbs
Meal six: 2 chicken breasts
Meal seven: 2 Scoops Whey
Protein: 300-340g
Carbs: 350-400g
Fat: Under 100
Calories: 3500-4000+
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