Hello guys i’m 31, been working out since 2/2018. I workout in my basement, i have all i need, power rack with pulley and lat attachment, vertical leg press, and of course barbell, bench, dumbells ecc.
I made new progress pics this week and theres not much difference from the pictures i took in 2018, so i started to think that either diet or programme is wrong, or maybe i dont push hard enough i dont know.
I eat 2500 kcal at maintenence, because i’m skinnyfat with insulin resistence ecc and i dont want to eat in a surplus until i recomp.
This is my programme
Bench press 4*10 (sets*reps) to this day i can bench 2*10@110lbs and then i have to decrease weight, cant bench 4*10@110lbs yet…i can bench a single @176lbs, not more
-chest dumbell fly 4*10@33lbs (last two sets are very difficult)
-chest press dumbell 3*10@28lbs + push up one set to failure, usualy 20 or 30 reps, + abs
-EZ barbell curl 4*10@33lbs
-Tricep push down 3*12@19lbs + 1 set with 11 lbs to faliure (almost 12 reps)
-Dumbell curl 3*10@24lbs
-Tricep EZ bar skull crushb 3*10@17lbs
Barbell shoulder press 4*10@46lbs
-dumbell shoulder press 3*10@17lbs + 1 set @11lbs to failure (ended up 20 reps)
-shoulder fly 3*12@4lbs
-pull ups 4*10@ body weight with medium resistance band (cant do this much without band, when i started i couldnt do 1 pull up without band, i never tried without band since, i tried today and i did 5 pull ups without band, it was difficult and felt different after months with band only)
-lat pull down 3*10@88lbs
E) I dont have a real leg day, because i have hyperlordosis, and i have to do the exercises the chiropratic gave me every other day
- reverse hyper ( one day at bodyweight, other day with a plate) 4*10
-barbell hip thrut 4*10@88lbs
i have a pear shaped body small shoulder and large hips like females, so it was ok for me to work the upper body and do the corrective exercise the doctor gave me to activate the glutes everyday, when my posture is fixed, i will add squats and deadlifts, but now it would work against my posture.
Because i’m quads dominat, i need to work on my posture for maybe 3 or 6 months before adding squat and deadlift, and for me its ok because my lower body is already larger and stronger and i look like a women for that, so i want to make my upper body larger and at least as strong, and its not the case, i cant squat 242 lbs below parallel, but i cant bench 4*10@10 lbs
60 g whey + 1 mango + 30 g almonds
150g rice + 300g chiken breast + salad lettuce + 2 spoons extra virgin oil
spinach and ricotta sandwich (an italian sandwich) + 120 g avocado + fruit + 60 g whey
2600 calories @170 g protein
p.s i also did bloodwork to be safe: Testosterone 14.53 nmol/L, Free Testosterone 16.68 pg/mL