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Whats my goal weight?
@Dan98 90% of members cant see images can you please paste the text of what you plan
and we can tweak from there
@Dan98 yes where do you want to be? thats a valid question
My goal is 220-230 lean
How tall are you? I’d imagine that much weight gets tiring to walk around with, at least for my purposes.
My training plan
All exercises are 1 set 6-10 reps and 1 set of 12-15 reps unless stated otherwise
All exercises should be done with a 3 second eccentric followed by a microsecond pause and an explosive concentric.
1.
Flat Bench +1×12-15
- High incline smith 1 x8-10 1xmuscle
round - Flat chest press machine 1x8-10
1x20
- Close grip smith bench press +
1x20 - Pec dec muscle round* 10 second weighted stretch in between each set, at no point do you re rack the weight or rest)
6.
DB side raises 1 set 8-10 ÷ 1 muscle round
- Standing side raise machine or cable side raises + 1 set 20
- Dual rope tricep push down + 1 set
12-15 - Overhead trice extension + 1 set of 20
Cable rope pullovers 2×12-15
Single arm lat pull down 1×8-10
2x12-15
- Plate loaded or cable single arm row (lat focus) 2x8-10 1×12-15
- Neutral grip pull down (pull into neck collar bone - upper back focus)
- Chest supported T bar row or Incline bench dual DB row + 1x12-15
6.
7.
1x60 second weighted lat stretch
Reverse pec dec (rear delts) 1 x20
1x15 1x12 1x10
- Seated preacher curl machine + 1
set 12-15 - Incline DB curl + 1 set 12-15
followed by double drop sets + 30 seconds deep stretch with dumbbells at the end of each drop
All exercises are 1 set 6-10 reps and 1 set of 12-15 reps unless stated otherwise
All exercises should be done with a 3 second eccentric followed by a microsecond pause and an explosive concentric.
1.
2.
Seated leg curl + 1 set 12-15
Leg extension (2 sec pause at bottom) + 1 set 12-15
- Paused 45° Leg press 1×12-15
1x8-10 1×6-8 - Hack squat 1×8-10 1 xmuscle round 5.
2x60 second quad stretch
- Prone leg curl + 1 set 12-15
- DB Walking lunges (emphasise slow
eccentric here) 1 set to failure - when you fail with dumbbells, go to failure again with bodyweight.
8. Calf raise machine 3 sets to failure - 4 second eccentric 4 second hold in the stretch and the contracted position (top&bottom)
All exercises are 1 set 6-10 reps and 1 set of 12-15 reps unless stated otherwise
All exercises should be done with a 3 second eccentric followed by a microsecond pause and an explosive concentric.
- Low incline or flat smith machine press 1x8-10 1xmuscle round
- Shoulder press machine (plate
loaded) + 1 set of 12-15
3.
4.Incline DB fly
Standing side raise machine or cable side raises + 1×20
5. Dips (Weighted if possible) +
1x12-15
6.
(Assisted if needed) pull ups
3xfailure
7. Barbell bent over Row + 1 set of
12-15 with double drop set
8.
Seated Low Row
- D handle seated single arm cable row
- Low cable dual arm D handle curl (arms behind the body) 3x12-15
All exercises should be done with a 3 second eccentric followed by a microsecond pause and an explosive concentric.
All exercises are 1 set 6-10 reps and 1 set of 12-15 reps unless stated otherwise.
9.Adductor 1x20 1×15 1x12 1×8-10
Barbell/Machine hip thrust + 1×20
Seated leg curl + 1×12-15
4. Barbell RDL 2x15 (go light here and focus on feeling your hamstrings don't aggravate your back)
Leg extensions (pause at bottom of each rep)
Smith machine back squat heels or any squat machine 1×6-8 1×8-10 1×12-15
Leg Press - 1x8-10 1x12-15 1×25-30
Heels raised smith machine split squat (drop set on last set)
Calf press (Leg press) same style as in Legs 1
Im 6 foot to 6 foot 1. Im 220 now but not very lean and its fine. Iv been much heavier before. I feel fairly light on my feet to be honest
Keep killing it
Yeah definitely rest up if you need it as much as it sucks it is better than getting injuries
To be honest most or that is water retention and abit of fat
How much lean muscle you think
Its hard to say because before starting the the bulk i had a couple months of the gym due to travelling and lost some muscle and gained some fat but since dropping my dose to cruise and dropping calories to maintenance and adding in some over the counter herbal diuretics thats have worked well for me in the past iv dropped to 215 and look much leaner so I assume thats the bulk of the water retention gone. Im hoping iv gained at least 10lbs of lean mass and the other 20lbs fat and water
@Dan98 10lbs of mass is good but the 20lbs of fat isn't good, you need to work on getting your diet together before we move into a cut. more training diet updates coming? waiting
Fat and water. I could be wrong it could be less fat because I haven’t dropped all the water weight yet. I dont look any fatter than day 1 and still have visible abs im just trying to be realistic and not think iv gained 30lbs of lean muscle
Also im now eating 3500 calories a day at maintenance and my training plan is in the thread
Great start to this log man. Thanks for posting the details.
Cheers man. Im down to 215lbs after almost 2 weeks on cruise. But so I assume that’s mainly water retention because i do seem much leaner and less bloated. Also i ran out of aromasin when i dropped to cruise so i assume my e2 is really high because the ester will still be clearing and 250mg test does increase my e2 over reference range anyway. But my aromasin arrives today so once i throw that back in I should drop even more water retention
@Dan98 water retention drops a lot. are you planning to post diet training updates ? I havent seen your training update
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