Heya doods, im a long time reader first time poster hehe me from Australia
.
brief history i started training since high school for 2 years then after i left i stopped for 2 years and now ive recetly got back into it. i was thinking i got alot bigger faster when i was a teenager maybe cuz i was in my growth spurt?
back to the point, iam about 190cm weighing at 84kg. my aim is around 90-95 kg. i just want a solid build atm.
This is my current routine:
Sun: Chest
FB - warm up, 10kg x12, 20kg x10, 22.5kg x6, 25kg x4
Incline DB - 20kg x10, 22.5 x8, 25kg x8
Decline - 20kg x10, 22.5 x8, 25kg x8
Flies - 15kg until failure 3 sets
Triceps
skull crushers 3sets 5kg
pulldown 3sets
dips 3sets
Tues: Shoulders
Shoulder press - warmup, 17.5kg x10, 20kg x10, 22.5 x8, 25 x6-8
Behind Neck Press on SM - 15 x10, 20 x 10, 22.5 x8, 25 x8
DB lateral raises - 12.5 x12, 15 x12, 15 x12, 15 x12
DB front raises - 15 x12, 15 x10, 15 x10
bent-over lateral raises - 15 x12, 17.5 x 8, 17.5 x 8
Thur: Back and Bi's
BB Bent Over rows - warmup, 10 x10, 15 x10, 20 x10, 25 x10
Lever Incline Row - 20 x10, 30 x10, 35 x8
Seated Row - 30 x10, 40 x10, 50 x8
Assisted Chinup
Shrugs
Fri: Legs (sometimes i miss legs day cuz afraid of pain the next day at work lol)
Bike for 20mins
Smith Squat - 20 x10, 40 x8, 60 x8
Leg Extensions
Straight leg dead-lift - 20 x10, 30 x10, 30 x10
Leg Curls
Calf raises
My Diet
i just recently bought protein and creatine the other day so ill get ya posted how that goes
Pre Workout
Oats with some weight gainer protein
toast
and water
Post
Creatine
Shower
Protien
Chicken breast
Rice/ canned baked beans
and veggies if theres any around
thats my week training. open to any suggestions
