I’ve been making steady progress since September, concentrating on getting bigger. I’ve gone from 136lbs @5ft9 to my weight this morning of 165lbs.
I just took a few pics and my back shot looked ridiculous. My back has probably been the biggest improvement and looks extremely broad compared to my pencil legs.
My current program looks like this:
Chin ups - 3 sets to failure
Seated Row Machine - 5x5
Lat Pull down - 5x5
Bent Over Lateral Raises - 4x12
Tuesday - I play football (round variety)
Wednesday or Thursday (Legs)
Stiff leg deadlift - 3x8
Leg Press - 4x12
Seated Leg extensions - 3x12
Calf raises - 3 sets to failure
DB Press 5x5
DB Flys - 3x10
Cable Cross Overs - 3x12
I do abs whenever i feel like it and usually throw in some direct arms work for tris and bis with dumbells i have at home, or i’ll do some if im feeling energetic after i’ve finished my main workout.
I guess i should do more legs work, but where do i fit it in, baring in mind i can only hit the gym 3 times per week and don’t want to loss anything i’ve improved on in other areas.
any suggestions would be greatly appreciated.