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Hi all, so just as a quick update. I have been tracking my diet and have some rough numbers for you all to get a basic idea of where i'm at;
Calories:~3600 per day
Carbohydrates: 350g
Fat 103g
Protein 290g
Training is as follows:
Push
4 DB Bench Press 10 reps 20kg
3 Incline DB Press 8-12 reps 20kg
2 Standing Fly DB 12-15 reps 12.5kg
3 Lat Raise 12-15 reps 7.5kg
3 Tricep Pushdown 10-15 reps 15kg
3 EZ Bar Skullcrushers 10kg
Pull
4 Neutral Pull max reps
3 Wide Row 8-12 20kg
2 Wide Grip Lat Pulldown 8-12 25kg
3 Bent-over Lateral Raises 12-15 7.5kg
3 Incline DB Curl 8-12 reps 12.5kg
3 Concentration Curls 12-15 reps 7.5kg
Legs
4 Deadlift 5-8 reps 60kg
3 Squat 60kg 8-12 reps 60kg
2 Bulgarian Split Squats 8-12 reps 12.5kg
3 Seated Leg Raise 12-15 reps 40kg
4 Standing Calf Raise 15-20 12.5kg
Chest / Back
3 DB Bench Press 5-8 20kg
3 Reverse Grip Lat Pulldown 8-12 reps 30kg
3 Push Up max reps
3 Barbell Row 8-12 60kg
3 Single Arm DB Row 5-8 reps 20kg
3 DB Flyes 12-15 Reps 7.5kg
Shoulder / Arms
4 DB Shoulder Press 8-12 20kg
3 Lateral Raise 10-15 reps 7.5kg
3 Rope Tricep Pulldown 10-15 reps 20kg
3 DB Curl 8-12 reps 7.5kg
3 Overhead Tricep Extensions 10-15 reps 15kg
3 Hammer Curl 8-12 reps 12.5kg
Legs
4 Squat 5-8 reps 60kg
4 Goblet Squat (on Plate) 10-12 reps 20kg
2 Leg Extension 12-15 reps 35kg
3 Reverse Lunges 10-12 reps 12.5kg
3 RDL 5-8 reps 60kg
4 Standing Calf Raise 5-8 reps 12.5kg
Rest
I'm a bit limited to my workouts at the moment, I do all of this from home with no spotter so i tend to take it easy on things like super heavy Squats and Bench Press, no PB's per se at present. I have some weight benches, a Pec Deck and a Squat Rack with various dumbbell sizes. My biggest issues are increasing the weights for biceps as it tends to give me some tendonitis if i push too hard.
Hope that clears up a bit, though i'm thinking about swapping out the 2nd leg day for some core work. Prior to all days I do 20mins cardio.
Calories:~3600 per day
Carbohydrates: 350g
Fat 103g
Protein 290g
Training is as follows:
Push
4 DB Bench Press 10 reps 20kg
3 Incline DB Press 8-12 reps 20kg
2 Standing Fly DB 12-15 reps 12.5kg
3 Lat Raise 12-15 reps 7.5kg
3 Tricep Pushdown 10-15 reps 15kg
3 EZ Bar Skullcrushers 10kg
Pull
4 Neutral Pull max reps
3 Wide Row 8-12 20kg
2 Wide Grip Lat Pulldown 8-12 25kg
3 Bent-over Lateral Raises 12-15 7.5kg
3 Incline DB Curl 8-12 reps 12.5kg
3 Concentration Curls 12-15 reps 7.5kg
Legs
4 Deadlift 5-8 reps 60kg
3 Squat 60kg 8-12 reps 60kg
2 Bulgarian Split Squats 8-12 reps 12.5kg
3 Seated Leg Raise 12-15 reps 40kg
4 Standing Calf Raise 15-20 12.5kg
Chest / Back
3 DB Bench Press 5-8 20kg
3 Reverse Grip Lat Pulldown 8-12 reps 30kg
3 Push Up max reps
3 Barbell Row 8-12 60kg
3 Single Arm DB Row 5-8 reps 20kg
3 DB Flyes 12-15 Reps 7.5kg
Shoulder / Arms
4 DB Shoulder Press 8-12 20kg
3 Lateral Raise 10-15 reps 7.5kg
3 Rope Tricep Pulldown 10-15 reps 20kg
3 DB Curl 8-12 reps 7.5kg
3 Overhead Tricep Extensions 10-15 reps 15kg
3 Hammer Curl 8-12 reps 12.5kg
Legs
4 Squat 5-8 reps 60kg
4 Goblet Squat (on Plate) 10-12 reps 20kg
2 Leg Extension 12-15 reps 35kg
3 Reverse Lunges 10-12 reps 12.5kg
3 RDL 5-8 reps 60kg
4 Standing Calf Raise 5-8 reps 12.5kg
Rest
I'm a bit limited to my workouts at the moment, I do all of this from home with no spotter so i tend to take it easy on things like super heavy Squats and Bench Press, no PB's per se at present. I have some weight benches, a Pec Deck and a Squat Rack with various dumbbell sizes. My biggest issues are increasing the weights for biceps as it tends to give me some tendonitis if i push too hard.
Hope that clears up a bit, though i'm thinking about swapping out the 2nd leg day for some core work. Prior to all days I do 20mins cardio.
