Whoa it’s been a while since I’ve up dated
Been through some family stuff and a knee injury this past months I’ve stopped updating. I figured since summers here (I’m a senior in highschool this fall) I’d start updating again since I have had more time.
My diet: anything I want as long as I hit 250 grams of protein
Weight: 220
Height 5’11
Focus on Body building
I have some interest to compete I’ve been reading a lot of contest prep threads like Thoughts, mcbrides, and waylanders and it sounds fun so maybe sometime after college
Anyway I still uses MODOKS split and changed it a bit that has worked awesomely
Chest/back/triceps/rear delt
Legs
Arms and delts
Rest
Chest/back/biceps/ medial delt
Legs
Arms and delts
It gives them 3x a week since arms and shoulders recover very fast for me I’ve added like an inch this last month like crazy stretch marks
My arms literally went from 16.25 to 17 in a month cold
For bis I just RP some rope curls tris RP push downs on those extra days
Delts on extra days are just flys and lateral raises
Anyway heres my chest/ back work out
Plate squeeze press for activation it’s awesome for getting a pump before work and it really doesn’t affect weight
Incline Db press
Ramped up to 100s for 5
Then did a Rep out with 70s for 11+5
Flat bench
205 for 10, 6, 3
Peck deck pumped away and held the stetch untill I couldn’t anymore
Chest was fried
Back
Did some pre exhaust Hammer stength pull overs till my last were majorly pumped and full of blood
Hammet Strength high row
Did 2 45s and a 10 on each side for 12+5+3 slow and hold contraction well
Lats fried and finished with a 20 rep
BB rows close grip and over hand grip
225 x 10+5+3
Then 185 for 12
Weighted Lat hanged for like over a minute just stretching the lats till I almost teared up haha
Hour 10 to do
Awesome work out PRed on everything