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18 May

Deadlift 95kg x 6

Overhead press 47.5kg x 8

Chin up BW+6.25kg x 6

Dips BW x 5

IF and LCHF with calories surplus, is it possible to gain muscle?

Like 150g carb, 200g protein, 150g fats, lets say this is 500 calories surplus.

Possible?

16 May

Squat 80kg x 5

Bench press 67.5kg x 6

Rows 92.5kg x 6

13 May

PR weight x reps

Deadlift 95kg x 5 reps

Overhead press 47.5 x 5

Weighted Chin up BW+5kg x 7 reps

11 May

PR weight and reps

Squat 80kg x 5 reps

Bench press 67.5kg x 5 reps

Rows 92.5kg x 5 reps

Workout A
- Squat 5x5-8
- Bench press 5x5-8
- Rows 5x5-8

Workout B
- Deadlift 3x5-8
- Overhead press 5x5-8
- Weighted Chin up 5x5-8

Leg
- Squat
- Deadlift (light)

Push
- Bench press
- Overhead press
- Bench dips

Pull

7 Mar 2013

All 4x6-9

Squat - 80kg x 7 New PR

Bench press - 62.5kg x 7 New PR

Rows - 82.5kg x 9 (next session will be 85kg)

I may remove upright rows. With these exercises, will my side delts be developed?

5 Mar 2013

Squat - 77.5kg x 8

Bench press - 60kg x 8

Rows - 82.5kg x 8

good strength increase but... arm no changes and fatter?

your routine sucks. that's what you want to know.

1 Mar 2013

Squat - 77.5kg x 7

Bench press - 60kg x 7

Rows - 80kg x 10 (next session will be 82.5kg)

Overhead press - 40kg x 9

ok. if i use this or lower/upper split or leg/push/pull, which one i will gain muscle faster?

Lower/Upper

Lower: Squat, Deadlift, calf
Upper: bench press, rows, overhead press, chinup, bicep,...

I want hit whole body...

This routine is upper body (from lower/upper split) + squat/deadlift. Bad?

- Squat/Deadlift 3x6-10
- Bench press 3x6-10
- Rows/chinup 3x6-10
- Overhead press 3x6-10
- Bicep curl 3x8-12
- Lying tricep extension 3x8-12

Squat and deadlift are alternative - squat twice...

3 days full body every week.

Workout A
- Squat 3x6-10
- Bench press 3x6-10
- Rows 3x6-10
- Overhead press 3x6-10
- Bicep curl 3x8-12
- DB skull crusher 3x8-12

i can use wendler's BBB for many months? or it's 3 months only?

ok noted.



around 170lbs, i think. yes, i lost some strength. i restart last month.

my goal is to gain muscle, not looking for strength.

squat 165lbs
deadlift 203.5lbs
bench 132lbs
ohp 99lbs
rows 176lbs

all are 5 reps.