Hi, I'm aiming to be good lean muscular beach guy like josef rakich or marc fitt.
Last time I was 182cm and 58kg, started gym in 2007 and gained alot of muscle and fats from 58kg to 74kg in 3 months. Gym on and off sometimes. Restarted in 2009, 2011 and now.
Now I'm 76kg at around 12% body fat (measured with caliper).
Starting weight of top few compounds
Squat: 80kg x 8 reps
Deadlift: 95kg x 6
Bench press: 67.5kg x 6
Overhead press: 47.5kg x 8
Rows: 92.5kg x 6
Chinup: BW+6.25kg x 7
My current workout
- Deadlift or stiff legged deadlift
- weighted crunches
- standing calf raise
- seated calf raise
- Bench press
- Overhead press
- Weighted chin up
- Close grip bench press or skull crusher
- Bicep curl
All use 3x8-10. Calf use 3x12-15.
When hit max rep (10th rep for all except 15th for calf), increase weight.
Lower, upper, off, lower, upper, off, off.
I use fasted workout using BCAA and eat every 3 hours.
Tomorrow, I will start with Lower.