i do bodybuilding for almost 2 years now but i didn’t gain much because i wasted my time in the gym. but now it’s time to change.
i weight 85kg@170cm, bf 20% (too fat)
deadlift - 80kg
squat - 75kg
Bench - 65kg
(Sorry if i use european size definition, but i’m from germany and i’m here because i don’t like german shittalk forums.)
So, i gotta say i have a quite bad genetic, my regeneration sux. before bodybuilding i played computer all day long. for years - that doesn’t mean im a ugly bastard :P.
i started Chad’s TBT using the following plan for the first 2 weeks:
decline db bench press 3sets, 5reps
squats 3sets, 5reps
BB Row obergriff 3sets, 5reps
Deadlift 3sets, 5reps
DB rows parallelgriff
incline db bench press
DB Overhead Press
flat DB bench press
BB Row untergriff
Load: Choose a weight that forces you to near-failure for the last rep of the last set.
I feel a big muscle sore (DOMS) in my ass, my quads, chest and traps. and tomorrow i usually have to do the 2nd Workout.
Should i do the workout how the program says and dont care about the sore? its not like i cant move anymore, but it really hurts…
greetings from Germany