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Been out of the gym and really inconsistent for over 2 years now. Getting back into it the last couple weeks and just wondering whether I should cut or bulk.

5"9
175-180 ( no scales)
S - 130kg...

Not sorry

Sorry

Spamming to 50 posts

Simple is as simple does

Add in some higher rep sets at a lighter weight. Maybe add in a 3 x 6-8 on one of your bench days

Quarantine got me looking skinny fat

Finding Nemo

I don't like fish

Make sad

Facts

It definitely has positive benefits but asking whether it works or not is hard to answer without knowing what you've heard it does

It could be that your flaring your elbows too much on your "wide" grip bench. Find a position that's more comfortable with your elbows tucked in and maybe try a slightly narrower grip.

****ed up my wrist over the weekend, dislocated, popped it back in myself but still pretty sore

Managed to get my squats done with modified form, but no hope if bench or rows
Squats-50kg 1x5...

Week 3-Friday

Started back squatting a decent weight. Finally was able to complete week 1 day 1 of madcow on squats :P

Squats-50kg 1x5
60kg 1x5
75kg 1x5
85kg...

Starting out with some warm ups to get my knee moving.
Light leg curls and leg extensions. And then 10-15 minutes of stretching.

Squats- Bar 1x20
40kg 1x15
60kg 2x5
...

I'm starting this log on week three because I kept forgetting to start -_-

Previous Maxes

Bench- 92.5kg

Squat-120kg/130kg

Deadlift-170kg

Just get in enough calories, you'll probably need about 3k.

1 gram of protein per lb of bw so anything over 150 is fine. Eat eggs, lean meat, whey, milk, cheese, greek yogurt etc and just fill the...

Do you know how lean the beef is? like 93/7 etc. If so just search for it on myfitnesspal

It's not essential but your body will be able to absorb more protein after a workout(Protein synthesis is increased)

And no it doesn't have to be a shake, most people just use it post workout...