The1andOnly. Going to try and post every day as I have a lot of free time. Weight today 90kg. Height 5"9. Age 19. Body Fat 16%? (maybe more). I’m looking for pure size. No particular routine or special way to put on muscle purely trying to beat previous lifts.
Monday aka world chest day. 27th July Chest day.
Warm up 20kg dumbell press - 12 reps.
37.5 kg (first time ever) - 4 reps.
35kg - 6
35kg - 4.
Incline Dumbbell flyes.
Warm up 10kg x 12 reps.
22.5kg x 7.
22.5kg x 7.
22.5kg x 7.
Decline Bench press.
Warm up 40kg x 12
60kg x 8
62.5 x 8
65 x 8.
Flyes. 3 Sets
Press ups 8x4sets.
2 reflex Nexgen high potency multivitamins.
Breakfast (not much food left in the house) 11:30am - 110 grams of oats, 40 grams of whey concentrate.
2pm - 20 grams of maltodextrine and dextrose, 3 grams if creatine, 10 grams of whey concentrate powder.
Workout + shower 2:30-4:00. Post-workout shake. 3 grams of creatine, 30 grams of dextrose, 30 grams of maltodextrine, 40 grams of whey concentrate powder.
5:00 - 250 grams of mince beef, 150 grams of Wholemeal rice. 2 small onions.
8:00 - tin of tuna (130 grams) mayo. 150 grams of wholemeal rice.
11:00 - 150 grams of wholemeal rice, 250 grams of mince beef.
2:00 - 150 grams of low fat cottage cheese, 30 grams of whey concentrate powder, Nesquick, Semi-skimmed milk.
2 reflex Nexgen high potency multivitamins.
2:15 Sleep.