Diary of a primate brah

[SilverBackk]

Sup brahs and brahettes

Current stats:
Age: 16
Length: 6'2
Lbs: 192 (weighed 9/5/12) - but if I weighed myself in the morning after a sh*t I'd be at like 186
Making decent progress, I weighed 152lb 14months ago, 170lb 7 months ago, my bodyfat is around 12.634% hasn't changed much since last year

My lower back (s1/l5) is fractured at the moment so I can't do as much as I would like, after squats or deadlifts I tend to have trouble getting out of bed for the next day or 2 lul so I'm gunna keep em light until I'm healed

Nutrition aims err day 3600calories - 180+ protein - 320+ carbs - and I don't count dem lipids
Supps: Proteins, multi, fish oil, creatine.. so yeah I'm not natty

I'm just starting to get back to the gym since my physio gave me the thumbs up to get back to more physical stoffs, lost quite a bit of strength.

Roootine; Sometimes I might throw in 1 random set of glute-hams, shrugs, farmer walk, etc whatever I feel like
-A-
Bulgarian split skwats 3x5-8
OHP 3x5
Lat pulldown 3x5
Sumo deads 1x5 (depending how my back feels)
Ez curls 1x8-15

-B-
High box step ups 3x10-20 (Haven't actually done these yet so it might change)
Bench Press 3x5
DB row 3x5 (possibly my favourite exercise)
Delt row 2-3x8-12
Tricep pushdown 1x8-15

yeh

[SilverBackk]

- A - Oh btw I convert from kg to lb hence the strange numbers

Front squat
110 x 5 - First time squatting in a few months, piss easy on my legs but could only do 1 set, my back felt like death

Bench press
135 x 5
135 x 5
135 x 5

DB row
74 x 5
74 x 5
74 x 5

RDR
16 x 8
16 x 7
16 x 7

Tricep pushdown - The weight on the machines at my gym are phucked up, idk what unit they're in
*66* x 13

NT: 3500 Calories - 221g proteins (way more than anticipated) - 322g Carbs

[SilverBackk]

Todays Nutrition;
Calories: 4063 winter bulk mode yeye
Proteins: 179
Carbs: 370

Lifting tomorrow, w/o A

[SilverBackk]

moved to gsf lol