Thanks for the honest, and detailed feedback Flip, much appreciated. I also anticipated 14-15% body fat. As you can see, I carry most of my fat in the midsection, while relatively lean(ish) elsewhere. Being 6’3 and 220-225lbs, I agree I need to put quite a bit of muscle on to fill out my frame.
I’ve never done a whole lot of core work (obviously) but in the past month I’ve started incorporating overhead carries, Farmer walks, Pallof Pressing, and Dead bugs. These were done more to help with my squat than aesthetics. While legs may not be a big priority for Physique, I fully intend to hit them with enough volume to grow and add some quality mass.
I’ve been experimenting with blood flow restriction at the end of my workouts. I’ll set my timer for 10 minutes and switch between leg extensions, hamstring curls, and unilateral leg presses on lower body day, while doing various raises and curls/extensions on upper body day. They give a great pump, however it remains to be seen if it will benefit in the long term. The science is interesting from a hypertrophy standpoint, but obviously, it will not be the meat and potatoes of my workout.
Now that summer is over, I’m back from vacation, and my family issues have luckily calmed down, it’s time to get serious and stop “working out” and really begin “training.” I planed on doing 5/3/1 BBB 3month challenge, but I’m wondering if I should just stick with a more bodybuilding focused plan instead of once again, trying to burn the candle at both ends. I will make sure to update my progress, and look forward to this upcoming journey.