This is my first time finding this forum and I decided to make an account for help on my journey and to log my progress. My goal is to get to 230 lbs. and 10% bodyfat. I am currently about 195 lbs. and I'd say around 18% BF. Earlier this year I was 210 lbs. 10% BF. but I stopped working out for months due to various reasons and lost a lot of mass. I just got back in the gym last week and I am now planning my blast for 2023. I plan on keeping it simple, but I do appreciate any advice.
Current Stats
Age: 30
Height: 5'11
Weight: 195
Bodyfat: 18%
BLAST: Test 600mg & EQ 300mg per week; 01/01/23 – 05/20/23 (20 weeks)
CALORIES:
SUPPLEMENTS:
4,065 cals C: 349g F: 180g P: 263g
Fish Oil 1,000 mg Vitamin C 2,000 mg Vitamin D3 4,800 IU Vitamin B3 100mg CoQ10 300 mg Calcium 710 mg Magnesium 200 mg Zinc 21 mg
Workout Split #1: 01/01/23 – 03/11/23 (10 weeks)
Quads (Sun) Weighted Crunch 5x6-12 Leg Extension 5x6-15 Hack Squat 3x6-10 Glute Bridge 3x8-12 Leg Press 3x12-20 Leg Curl 5x6-12
Chest (Mon) Calf Raise 3x8-12 Incline Press 5x6-15 Chest Press 3x12-20 Chest Dip 3x8-12 Shoulder Press 5x6-12 Lateral Raise 3x12-20 Y Raise 3x8-12
Back (Tues) Calf Raise 3x8-12 Supported Row 5x6-15 Seated Row 3x12-20 Pull Up 3x8-12 Reverse Fly 5x6-12 Face Pull 3x12-20 Lateral Raise 3x8-12
Hams (Wed) Weighted Crunch 5x6-12 Leg Curl 5x6-15 RDL 3x6-10 Glute Bridge 3x8-12 Lying Leg Curl 3x12-20 Leg Extension 5x6-12
Triceps (Thurs) Calf Raise 3x8-12 Pushdown 5x6-15 Overhead Extension 3x12-20 Triceps Dip 3x8-12 Shoulder Press 5x6-12 Lateral Raise 3x12-20 Y Raise 3x8-12
Biceps (Fri) Calf Raise 3x8-12 Curl 5x6-15 Preacher Curl 3x12-20 Hammer Curl 3x8-12 Reverse Fly 5x6-12 Face Pull 3x12-20 Lateral Raise 3x8-12
Workout Split #2: 03/12/23 – 05/20/23 (10 weeks)
Quads (Sun) Weighted Crunch 5x6-12 Leg Extension 5x6-15 Hack Squat 3x6-10 Glute Bridge 3x8-12 Leg Press 3x12-20 Leg Curl 5x6-12
Shoulders (Mon) Calf Raise 3x8-12 Shoulder Press 3x6-10 Lateral Raise 3x6-10 Shoulder Press 5x6-15 Low Chest Fly 3x8-12 Y Raise 5x12-20 High Chest Fly 3x8-12
Back (Tues) Calf Raise 3x8-12 Chin Up 3x6-10 Cable Row 3x6-10 Lat Pulldown 5x6-15 Reverse Fly 3x8-12 Hammer Curl 5x12-20 DB Delt Fly 3x8-12
Hams (Wed) Weighted Crunch 5x6-12 Leg Curl 5x6-15 RDL 3x6-10 Glute Bridge 3x8-12 Lying Leg Curl 3x12-20 Leg Extension 5x6-12
Chest (Thurs) Calf Raise 3x8-12 Chest Dip 3x6-10 Skull Crusher 3x6-10 Incline Press 5x6-15 Shoulder Press 3x8-12 Pushdown 5x12-20 Lateral Raise 3x8-12
Biceps (Fri) Calf Raise 3x8-12 Supported Row 3x6-10 High Cable Curl 3x6-10 Low Cable Curl 5x6-15 Reverse Fly 3x8-12 Seated Row 5x12-20 Face Pull 3x8-12
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30 mins Cardio after every workout
Treadmill: Incline 15, Speed 3
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