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saw your youtube bro. Nice gains, thanks for the input

Thank you! means a lot to me brah

I guess a combination of what you said hit me hard. Years ago i didn't really train that hard and i dont have the best genetics. I'll try hard this time hopefully get some results

Yea i maintain weight at 1600 i dont really get it haha. But i'll try a slight caloric surplus

I’m currently on a upper lower split. But planning to switch to PHUL workout program is it any good?

My nutrition right now is at maintenance, about 1,600 calories (i know right i maintain my...

guessing about 10-12%

I started lifting when i was 16 (started out at 110 - 120 lbs), then bulked till i was 19 (160 lbs)
gained a lot of fat and despite lifting consistently haven't really built a lot of muscle. Then i...

November 10 workout
Got sick the day before, did workout but reduced volume and weight

Squat 3x5 - skipped
Bench 3x5 - 70 lbs x 8 reps (no progress)
Pendlay Rows 3x8 - 20 lbs (no progress)...

November 7 workout

Overhead Press 3x5 - 55 lbs (no progress)
Romanian Deadlift 3x8 - 140 lbs (no progress)
Lat Pulldowns 3x8 - 40 lbs (no progress)
cable Crunch 2x15 - 35 lbs (no progress) x17...

november 5 workout

Squat 3x5 - 90 lbs (no progress)
Bench 3x5 - 110 lbs (no progress)
Pendlay Rows 3x8 - 55 lbs (no progress)
Face Pulls 3x10 - 25 lbs (no progress)
Calf raises 2x15 -...

November 2 workout

Overhead Press 3x5 - 55 lbs (no progress)
Romanian Deadlift 3x8 - 140 lbs (no progress)
Lat Pulldowns 3x8 - 40 lbs (no progress)
cable Crunch 2x15 - 35 lbs (no progress) x17...

October 31 workout

Squat 3x5 - 90 lbs (no progress)
Bench 3x5 - 110 lbs (+5 lbs from prev. workout)
Pendlay Rows 3x8 - 55 lbs (no progress)
Face Pulls 3x10 - 25 lbs (no progress)
Calf raises...

October 29 workout

Overhead Press 3x5 - 55 lbs (+5 lbs from prev workout)
Romanian Deadlift 3x8 - 140 lbs (no progress)
Lat Pulldowns 3x8 - 40 lbs (no progress) x13
cable Crunch 2x15 - 35 lbs...

October 27 Work out

Squat 3x5 - 90 lbs (added +1 rep in last sett)
Bench 3x5 - 105 lbs (+1 rep from prev. workout) x6
Pendlay Rows 3x8 - 55 lbs (+ 5lbs rep from prev. workout)
Face Pulls 3x10 -...

October 25 workout

Overhead Press 3x5 - 50 lbs (+1 rep. still didn't progressed)
Romanian Deadlift 3x8 - 140 lbs (+10lbs from prev. workout)
Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
cable...

October 22 Work out

Squat 3x5 - 90 lbs (added +1 rep in last sett)
Bench 3x5 - 105 lbs (+5 lbs from prev. workout) last set was 4 reps
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9...

October 18 workout


Front Squat 3x5 - 70 lbs
Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
Romanian Deadlift 3x8 - 130 lbs
Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
cable Crunch 2x15 -...

October 15 workout


Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
Bench 3x5 - 100 (+ 1 rep from prev. workout) x6
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls...

October 12, 2019 workout

Front Squat 3x5 - 70 lbs
Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
Romanian Deadlift 3x8 - skipped bc of back soreness
Lat Pulldowns 3x8 - 40 lbs (added 5 rep)...

October 10, 2019 workout

Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
Bench 3x5 - 100 (+ 5 lbs from prev. workout)
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls...