wont let me post pictures, but my two year transformation, i guess just look in my progress pics or can someone post them?.. is this good progress?
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wont let me post pictures, but my two year transformation, i guess just look in my progress pics or can someone post them?.. is this good progress?
never mind they posted
For 2 years progress could have been better, routine, diet? initial stats?
[QUOTE=phunbags;991501783]For 2 years progress could have been better, routine, diet? initial stats?[/QUOTE]
it was more like one year progress cause thats when i started working out. didnt 1RM last year but im getting 200ish g protein a day, 4000 calories
initial-
dead lift- 135x8
bench-95x8
squat-95x8
current-
deadlift-315x1
bench- 75 lb db x 8
clean-185
squat-215x8
didnt have a good routine untill about a month ago
ive gained 15 lbs since sept
routine
day 1- chest/tris
db bench 5x6-8
db fly-4x8
bb bench-4x4-6
cable flys- 4x8
dips-4x12
skullcrushers-5x8
db extensions-4x8
tricep pushdowns 4x8
Day 2- back/bi's
pullups-4x12
lat pulldowns-4x8
lawnmower-4x8
curls 5x8(each arm)
preacher curls-4x8
cable curls-4x8
hammer curls-4x8
concentrated curls-4x8
forearm curls-5x8
reverse fitted bar curls-4x6-8
day 3-shoulders-
db shrugs-5x8
delt flys-4x8
bb shrugs- 4x8
lateral raises-4x8
military press-4x8
db press-4x6-8
Day 4- legs-
squat-6x8
powerclean-5x8
deadlift-4x8
quad extension-4x8
hamstring curls-4x8
calf raises- 6x8-12
abs every other day
critism is welcome to my schedule, trying to gain weight and mass
i know its weird that my squat and bench were the same i used to do a lot of pushups, but had tiny legs b4 working out
Leg specialization ASAP :)