Been lifting for sports, fun since age 16. Became serious about form, nutrition, and dedication about 1.5 yrs ago.
Common lifts as follows:
Deadlift - 325 x 5 three sets (recooperating from torn spinae erector)
Squat - 275 x 5 three sets
Pullups - three sets of 10 perfect form
Dumbell bench - 80 lber’s two sets of six 1 minute rest, 65 lber’s two sets of 10-12 1 minute rest
Favorite supplements:
ON Pro Complex
ON 100% Natural Casein protein
ON Glycomaize
side
back1
back2
back3
legs1
legs2
“eat more and lift more”… thats what you’re going to hear. What’re your goals? You’ve got a base going just keep at it.
height/weight?
What’s your diet look like right now?
Probably could use some mass on the Chest, delts, bis, back, quads, traps, glutes, and calves.
Abs and tris look ok.
[quote]critietaeta wrote:
height/weight?[/quote]
6’1" 190
[quote]AccipiterQ wrote:
What’s your diet look like right now? [/quote]
Very slight processed food, if any. No fast food. Try to consume 4-5 500 calorie, 30g protein meals daily.
Examples:
Whole grain breads/bagels
Pasta
Cottage cheese
Canned tuna (add to meals like soup, pasta, etc.)
Red meat occasionally
Rice
Turkey breast