Another Kelei's Workout Log for All Kindz of Gainzzzzzzz

[loukiss]

My name is Chris and i am almost 20 years old

I ve been on this routine for about 1.5 month or so i really love it.. although what i am doing is 5 days/week with legs 1 x week ... I am not a chicken legs guy i ve been doing more legs than torso since i ve started (really love squat) but now is about time to balance things up...

I ll post pics so you tell me how should i move on. I am on my maintain calories i think (still trying to find that magic number though)..

My daily meals will be:

1) 100gr Quaker Oats,2-3 whole eggs, 300gr Milk (1.5% fat)
workout after 1-2 hours
2) 24-30gr whey postwo immediatly after i return from gym
3) 200gr meat (weighted after cooking ,usually chicken breast and beef), 200gr rice (weighted before cooking)
4) 200gr meat, 3 whole eggs,100gr rice

in my calculations thats 2638 kcal, with maintain ~2500 (that comes from experimenting)

I am also in a fasted state for 12-15 hours between meals 4) and 1)...

I need some opinions on my meal 1

I am doing almost maintain because i have some trouble with belly fat although i really need more muscles (especially in arms) .. will be posting photos, measurements, workout ...

[loukiss]

Pull day

MG Reverse Pulldown: 75 x 10/3/3/3/3/3/3/3/3/3/3/3/3/2/2
WG Pulldown: 65 x 8/3/3 (kinda feels really but in my front delts lately.. i need to do something else instead of WG)
Seated Cable Rows: 55 x 12/3/3/3/3/3/3/3/3/3/3/3/3/2
Chest-Supported Reverse Dumbell Flyes: 8/8 x 12/4/4/4/4/4/4/4/4/3/3
Preacher Curls: 24 x 11/3/3/3/3/3/2/2
Incline Dumbell Curls: 10/10 x 12/4/4/4/3

ok i need some suggestions here about wg pulldown..my lats are like DEAD after the 1st pulldown.. u will se from the pics that my lats are very good although i kinda need some thickness and trap work in my back... should i change wg pulldown for some kind of shrugging? or something that could work really well my general upper back ..

thanks in advance!

[Kelei]

Subbed. Switch to real chin-ups and pull-ups. Make sure you squeeze your shoulder blades together/down during rows and chin/pull-ups in the fully contracted position, this is the best way to develop your mid/lower traps (aka back thickness). If you want to target your upper traps you should add shrugs to your D1 workout.

[loukiss]

thanks kelei !

hmm i ll try real chin ups pull ups although i dont think i ll make it in the pull ups... :/

D1 you mean pull day or push? the one i posted was D2=pull


also if you could comment my daily meals it would be great ! check my 1st post

also since i am hitting legs 1x /week what should i change?? Up the total front squatting reps?

[loukiss]

Leg session today will just write what i did on 1st set.. was kinda in a hurry

Back Squat (after a looooong time) 70 x 12
Front Squat 40 x 13 with close stance really easy (my pr is 66 x 10)
Calves 75 x 15

[Kelei]

thanks kelei !

hmm i ll try real chin ups pull ups although i dont think i ll make it in the pull ups... :/

D1 you mean pull day or push? the one i posted was D2=pull


also if you could comment my daily meals it would be great ! check my 1st post

also since i am hitting legs 1x /week what should i change?? Up the total front squatting reps?

Shrugs belong on D1, not D2. Your meals look fine but you might want a bit more variety. If you're only going to be training your legs once per week I suggest you increase your total number of reps (whatever you have time for) to help offset he reduced frequency.