Stickman to Stud: Join the Support Group (Donations Appreciated ;)

[irish.red]

I'm currently at 6'2'' 72 kilos (158 lbs) and looking to move up to 80 kilos (175 lbs). Here are some recent pics to give an idea of where I'm starting at:


leg.jpg
front relaxed.jpg
back.jpg
arm.jpg

A few challenges include an immune condition (IgA deficiency) that has me getting sick often and injuries that don't allow me to do much barbell work, squats, or direct arm work.

My diet at this point consists of 3 meals and 2 gainer shakes per day. It's hard to stay consistent with my work schedule, but I'm trying.

Workout is a simple 3 day split (push, pull, legs). I go by feel and when my body needs a break I take it.

Any questions or advice, always appreciate it.
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most recent workouts


Back

lat pulldowns a few sets
wg chins a few sets bw and 1 set 3xbw+13kg to keep upping max strength
mg sup ez bar rows a few sets up to 17.5s for 8 reps acouple sets
rope to neck facepulls 3 sets
cg machine rows 2 sets
cable crunches 3 sets


Chest

high incline db press up to 13 kg per side 2 sets 6ish reps
med high and low incline press back down to 11kg high rep
cable crossovers 3 sets
db laterals up to 10kg couple sets
l laterals r rotators wall rotations 3 sets each
cable crunches few sets

LEGS

goblet squats up to 18 kg a couple sets
leg ext a couple sets
leg curls 4 sets
db sldl up to 5 sets of 4 reps x 16kg dumbells
abductors 3 sets
seated calves 2 plates a few sets

[irish.red]

killed it

mg supinated ez bar rows worked up to 3x5x20kg per side
wg chins a few sets then 3xbw+16.5kg, 5xbw+10kg, more bw sets
mg rows to neck facepulls 2 sets
cable crunhes 5 sets

3 meals and 3 gainer shakes today instead of 2 (had one prebed b/c dinner wasnt enough)

[irish.red]

push day

db high incline press 13kg dbs a couple sets
med high 1 set
low incline 3 sets with last one double rest pause
db laterals 3 sets with drop set at end
l laterals, wall rotators, ext rotations 3 sets each
cable crunches 4 sets

skipped crossovers and handle pushups/incline using handles

[irish.red]

decent day foodwise

tuna and toast with nutella
protein shake banana
burger fries rice and chicken soup
protein shake 40g protein 2 scoops
hen soup with a drumstick and leftovers

[irish.red]

leg workout

db goblet squat worked up to 22.5kg dumbell then backed off to 16s
tried to do deadlifts but shaking too much
seated calves a few sets standing calves bodyweight burnout

looks like i'll be focusing some leg days on goblet squats and others on deads, as i cant do both
kept workout very low volume while still hitting a new pr on goblet squat
still under the weather

[irish.red]

wasnt feeling good so did just a bit

cg cable rows worked up to all stack a few sets
wg chins a few sets, 3 sets of rest pause and last set triple rest pause
cable abs

[irish.red]

chest should tri

cable crossovers 4 sets pyramid
db incline press a few sets up to 13s for 3 sets of 6
pushups using dumbells 12, 12, 20 felt great
db laterals 3 sets 10kg
cable crunches 5 sets
db l lateral wall rotators ext rotations 3 sets each
felt great

[irish.red]

leg curls 4 sets
db sldl up to 3 sets x8 x 16kg
bulg split squat 2 sets x 9.5kgs after goblet warmup
abductors 3 sets
seated calves 4 heavy sets then single leg calf finish

[irish.red]

back

cg cable rows a few sets max stack
wg chins few sets bw, 4 x 13s, 3x16s, few sets xbw
cable crunches few sets


in and out

[irishbrah23]

Do work my irish brother

[irish.red]

will do- thanks for the words. time to eat and grow

[irish.red]

did a few upper/lower workouts but not for me...wanted to go lighter because when i go too heavy i get sick but still ....gonna stick with the split i enjoy most

[irish.red]

back workout

lat pulldowns a few sets 10-20 reps
ez bar mg supinated rows sets x 15kg per side 10-13 reps easy but weaker than last time (wanted 22.5s)
wg chins a few sets and one set xbw+9.5 kg 4 reps
cg cable rows 2 sets x stack
rope to neck facepulls 2 sets
hanging leg raises a few sets

realized need to get nutrition better again

[irish.red]

chest should tri day

high incline db worked up to sets x 13kg for 8 reps
med high incline
cable crossovers 2 sets
db pushups 3 sets 15ish reps
db laterals a couple sets 10kg
l laterals wall cubans ext rotations 3 sets each
cable crunches 4 sets

did well good nutrition 3 meals plus 2 snacks per day

[DubleBuilder]

hey brah...good to see you still posting...keep going man and never quit =)

[irish.red]

preciate it man- thanks for dropping by. Haven't been updating lately but still going strong and weight is up, thanks to 3 solid meals a day, 2 shakes, and lots of raw eggs.

[irish.red]

chest should tri today

first time doing some direct tri work in a few years (dips, reverse pressdowns)
finished off with incline pushups

as always mainly high reps with a few heavy sets sparsed in

later note wrists hurt, as always need to stick with compound exercises no direct arm work

pushup burnouts enough for tri, cg pullups enough for bi

[irish.red]

lower back was a bit iffy

bike rode 5 min
sldl db up to 2x40lbsx3 reps then pyramid back down
leg curls a few sets
leg press 1.5pps a few sets
leg press calves and single leg stand calves a few sets
abductors 3 sets
ab cable 3 sets

as usual all light reps with a couple heavy sets, encouraged on leg press can move up quickly hopefully

[irish.red]

back workout high reps everything, worked up to 3 reps x cg chins plus bodyweight plus 35lbs
lots of back work, pulldowns, alternated abs and chinups

30 min in and out

[irish.red]

chest should tri

started with bent forward crossovers on cable
worked dips up to bw+35s 5 reps

db stand press up to 1 rep x35s backed off reps x 25s,


burn out db incline pushups

great workout, as usual high rep with a few heavy sets, first time hitting shoulders and heavy dips in a few years

[irish.red]

db squat up to 50lb x5 then scaled back to 35s repped out
leg press 1.5pps for 4 repped sets
leg press calves followed by single leg calves

need to make sure to do only one or 2 strength sets each workout to not wear myself down, rest is high rep

[irish.red]

did some back work, a couple heavy sets, lots of rows and chins, hyperextensions felt nice

for chest work need to stick to incline presses various angles with cable crossovers, decline pushups (no dips, no should press )

need to keep reps higher too (15)

[irish.red]

perfect push workout with cofffee right before

crossovers cables a few sets
db incline press various levels 1 max set 1 rep x 40s rest easier x 25s 30s
db laterals 3 sets
db incline pushups 3 sets
l laterals, cubans, ext rotations3 sets each
cable ecrunches a few sets

[irish.red]

decided to go back to college workouts and did bench first time in a few years no pain

bb incline bench 5x2 95lbs
bb decline 2x1x135, 4x4x105
db laterals 2 sets
l laterals, wall cubans, ext rotations 3 sets each
hanging leg raises a few sets

3 day split and going heavy, med, or light depending on feel. was very impressed my shoulders are healed enough to bench

[irish.red]

rode bike 5 minutes
db goblet squat worked up to 50lb db
front squat 3x2x95 (first time I{ve been able to do these pain free in years!)
calf raises single leg alternating

onward and upward---finished it off with a good lomo fino french fries and a jar of sangria espanola...good day

[irish.red]

mg sup lat machine pulldown 3 sets pyramid higher reps heavy
mg supinated bb rows worked up to 100 lbs for 10 reps
cg weighted chins 4xbw+25, wg chins 8xbw, cg weighted chins 4xbw+25, wg chins 6xbw
rope to neck facepulls 3 sets
cable crunches 4 sets
db rows worked up to 40x6 reps
mg ez bar curls worked up to 40 2 setx6
db hammer curls 2x8x20s

curls and rows didnt hurt as i was properly warmed up! first time doing direct bis in forever

feelin good

now for 2 days rest and a light week

[irish.red]

been sick about a week and change but hopefully back to gym tomorrow...also supping creatine and glutamine and been doing a good job of getting in cals

bfast is 4 raw eggs oatmeal banana shake
snack pbj
lunch big
snack protein shake
dinner big

[irish.red]

chest should tri decently heavy

always do warmup first!!! did cable crossovers 3 sets )tried bb incline bench before but hurt my shoulder too much without the warmup
db incline press worked up to 35s for 3 sets of 3 and 30s 2 sets of 5
bb decline press 115lbs 3x3 and 105 1x5
db laterals worked up to 25s for a set of 10
db skullkrushers up to 2 setsx5x45lb
lying l laterals, wall rotators, db ext rotations 3 sets each and moved weight up on some
cable crunches 5 good sets


feeling good- nutrition spot on. now for a heavy leg and back trap bi workouts followed by a medium or easy week

also, lost my wrist support in a taxi and worked out today without them...felt good and for the first time in a few years wrists are healed up and able to lift without the aid!!

[bball50center]

FWIW i'm following along with ya' brother. Workout looks great!!

[irish.red]

FWIW i'm following along with ya' brother. Workout looks great!!

really preciate it! trying to get there one day at a time and can use all the support I can get