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Waiting on new updates from you.
Updates for what? It’s been 2 days
I posted some training and nutrition yesterday haven’t been to gym today yet2 days I get it, training nutrition, trying to follow up on your progress.@Porky21
Following just checked back page.
https://www.evolutionary.org/forums/threads/porky21s-road-to-ifbb-log.103993/post-1718996
I was assuming you train 2x/day prepping for IFBB run. @Porky21
Haha no I would but I prioritise sleep too much to be able to go morning and night
sleep is crucial for sure.
I was doing twice a day for a while was helping with my sleep getting 10 hours might have to go back to it to prioritise sleepsleep is crucial for sure.
Also back & bicep workout of today:
Lat pulldown 4X6-8
Chest supported row 4X6-8
Single arm low row 4X6-8
Single arm high row 4X6-8
Seated cable row you guessed it 4X6-8
Biceps:
DB curls
4-5 sets 6-8 reps
Single arm preacher curls
4 sets 8-10 reps
Hammer curls
4 sets 10-12 reps
All sets increasing weight to reach a top set weight trying something new rather than straight sets pyramiding up. All weights increased dramatically
Lat pulldowns 60kgs > 80kgs
Chest supported row 40kgs > 55kgs
Single arm low row 30kgs > 45kgs
Single arm high row 40kgs > 50kgs
Biceps:
Bicep curls 15kgs > 20kgs
Single arm preacher curls 20kgs > 40kgs
Hammer curls 12.5kgs > 17.5kgs
Will probably stick to pyramid set style training for the next 12 weeks and see how it works for me rather than doing straight sets. Changing up my program to suit this style so will update once I have new program made
New meal plan coming in soon too 2500 calories still cost of salmon is becoming a night mare with work giving me fewer shifts any meal prep ideas would be glad to hear
Lat pulldown 4X6-8
Chest supported row 4X6-8
Single arm low row 4X6-8
Single arm high row 4X6-8
Seated cable row you guessed it 4X6-8
Biceps:
DB curls
4-5 sets 6-8 reps
Single arm preacher curls
4 sets 8-10 reps
Hammer curls
4 sets 10-12 reps
All sets increasing weight to reach a top set weight trying something new rather than straight sets pyramiding up. All weights increased dramatically
Lat pulldowns 60kgs > 80kgs
Chest supported row 40kgs > 55kgs
Single arm low row 30kgs > 45kgs
Single arm high row 40kgs > 50kgs
Biceps:
Bicep curls 15kgs > 20kgs
Single arm preacher curls 20kgs > 40kgs
Hammer curls 12.5kgs > 17.5kgs
Will probably stick to pyramid set style training for the next 12 weeks and see how it works for me rather than doing straight sets. Changing up my program to suit this style so will update once I have new program made
New meal plan coming in soon too 2500 calories still cost of salmon is becoming a night mare with work giving me fewer shifts any meal prep ideas would be glad to hear
@Porky21 nice start to the log man. Will be following along.
That is what i am doing and my goals as well for competing
New meal plan will be interesting, but I'd like to see you drop set a bit more on arms, not always upset. @Porky21
did you have cardio time?
Looking forward to following along brother. I love your setup!
As I said was trying Kevin levrone workout so did what he used to do to get full effect
It wasn’t even that hard? Why would I need his genetics to do a simple workout?I wouldnt try his training unless you have his Genetics lol@Porky21
I'm not saying you have to, I mean for it to work you'd need his genetics. He had amazing genetics, his training was nothing. Try Dorian yates or Ronnie training.
They all did the same style pyramid until a top set working weight then next exercise
@Porky21 You've got a good base with your training and diet. For building muscle, increasing your caloric intake and protein might be beneficial. 1ml of Test E per week is a low dose; typically, 250-500mg per week is more common for muscle growth.
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