Hi I’m Gavin. I’m 32 6ft and weigh in at 14 stones 1 lb - 197lb 89.4kg. Im not fat but I have a mid region podge. probably about 20% body fat. My diet sucks (i’m learning to cook) my sleep pattern sucks (Trying to get into a routine).
I have been lifitng on and off for like 2 year. I say on and off because I just dont have any consistancy. I’m an idiot. I have like 8 week of working out then I have a 6 month lay off due to injury or lazyness then you hold off because of the thought of going through the pain again.
Over that now. Now getting more into lifting. Been more consistant and been doing medhi’s 5x5 program as I read that its good for beginners to gain a strong foundation for which to build on. Been reading alot of t nation articles from facebook ever since discovering it. the more I’m reading the more im fixing my form and my diet.
since getting serious about february ive lost 10lb, 4.5kg.
been making some really good gains.currently lifting. 100kg on squats, 110kg deadlifts , 80kg bench press, 52.5kg military press 70kg BOR
3 Week ago I starting getting a pain in my upper hamstring lower glutes which after a read might be hamstring tendonitis. So I need to lay off doing the squats and deadlifts.
So as I am limited to only what I have in a friends spare bedroom. I’m not realy sure if what I plan to do will be good enough. I have gym phobia. i think that’s a real thing. But I can’t relax and do what I need to do in the gym.
I have a bench and a squat rack with a 7ft bar a z bar, a chin up bar, a 6ft bar, 2x dumbbells and about 160kg of weights.
I am planning on doing something like this
Monday: Back/Biceps
Back : chin ups , bent over row (suggest a third one for me ?)
Biceps: incline bench bicep curls, z bar curls and cross over hammer curls
Tuesday: Chest/Triceps
Chest: bench press, incline pec fly , incline dumbell press
triceps: Dips, skull crushers, tricep kick backs
Wednesday: Shoulders
military press, front deltoid raise, arnold press
Thursday: Back/Biceps
Back : chin ups , bent over row (suggest a third one for me ?)
Biceps: incline bench bicep curls, z bar curls and cross over hammer curls
Friday: Chest/Triceps
Chest: bench press, incline pec fly , incline dumbell press
triceps: Dips, skull crushers, tricep kick backs
Saturday: shoulders
military press, front deltoid raise, arnold press
Sunday: Off
what would be the best rep range for this? looking to gain size and strength.
Any advice massively aprretiated.