Hey all, starting this to track my own fitness and be able to have advice/critiques.
Hight : 6ft
Weight : 238
Age :25
Been weight lifting since senior year (7 years ago) on an off, consistently for the past 2 years
Monday- Push 7/10/23
Flat bench 195x12 205x10 215x8
Incline bench 155x15 165x12 175x10
Lateral raise 10x10 10x8
Front raise 15x10 15x8
Bent over fly 20x10 20x8
Tricep pulldown 40x20 3 sets
Reverse grip pull down 50x10 6 sets
Overhead tricep extension 40x20 3 sets
Tuesday- Pull 7/11/23
Iso lat row 90x15 100x12 110x10
Seated row (ground) 101x20 3 sets
Cross body hammer curl 35x15 3 sets
Overhead curl 25x12 3 sets
Pullups 3 sets of 6
Reverse fly 130x10 3 sets
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Hammer curl (cable) 50x12 3 sets
Wednesday- legs 7/12/23
Hip thrust 185x10 205x10 215x10 2 sets of 215x12
Seated leg curl 130x8 125x8 115x10
Laying leg curl 108x12 3 sets
Calf press 180x15 200x15 210x15
Calf extensions 205x15 220x15 230x15
Leg press 180x10 230x12 250x12
Thursday- Push 2 7/13/23
Single arm crossover 60x12 3 sets
Cable fly (high) 50x12 50x10
Cable fly 42.5x 12 42.5x10
Cable fly (low) 20x12 15x12
Pec deck 250x12 255x10 260x8
Overhead press 35x15 3 sets
Tricep machine 100x12 110x12 115x12
Reverse grip pulldown 47.5x15 52.5x15 55.5x12
Friday- Pull 2 7/14/23
Seated cable row 160x15 145x15 2 sets
Straight arm pulldown 50x12 3 sets
Ez bar curl 40x20 5 sets with 20-30 sec rest
Preacher curl 125x15 125x12 125x10
Face pull 50x15 3 sets
Shrug 130x30 130x25 130x20
Palm up wrist curls 80x40 80x35 80x30
Palm down wrist curl 20x12 drop reps by 2 per set till 2
Seated row (wide grip) 70x10 100x12 85x12
Diet
Typical day 2200-2500 cals
Protein - 200-230g
Fat - 60-70g
Carbs - 150-175g
Sleep
6-7 hours/night
only sup I am currently talking is creatine
take pump fuel as a pre-workout if you wanna include that
*Will update day by day with workouts an meals*