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Type: Posts; User: adamellisdj

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    Sticky: 2 year transformation

    722 days to be exact

    Started at 170lbs. Currently 220lbs in the morning. In the middle of a 16-week bulk ATM and then I plan to cut slow over 10 weeks to 10% bodyfat.

    AMA
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    Which workout

    Classic Upper Lower P/P/L or Split

    Upper

    Flat Dumbbell Press: 5x5
    Incline Dumbbell Press: 3x10
    Barbell Row: 5x5
    Seated Military Press: 3x10
    Pull-Ups: 3x10
    Barbell Curl: 3x10
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    Push Pull Legs

    Any changes?

    Looking to add as much mass as I can. Il try do push pull legs rest x2. If not it will be 5 days a week.

    -

    Push / Pull / Legs (2019)


    Week 1...
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    Thanks. Why do you not rate the cable press? ...

    Thanks.

    Why do you not rate the cable press?


    I do not see this program ???


    3 sets
    10-12 reps
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    Rate my program

    It is a slightly altered version of Nick Cheadles 'Redefining The Upper/Lower Split'

    I am looking for Hypertrophy with rep ranges 10-16 (due to still recovering from a Rotator Cuff tear)

    After...
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    Thanks man :) I often overthink haha. I'm...

    Thanks man :)

    I often overthink haha. I'm getting stronger that's for sure.
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    Calorie advice.

    Hey all. Started my clean bulk a month ago today. I started at 18% bodyfat (yet at 169lbs, so couldn't safely cut at 29 years old and 6ft)

    I wanted to put on 0.5lbs a week to miimallse fat gain as...
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    Coming back from Injury

    Hey guys. Looking for a bit of advice please.

    Coming back from Injury and found this plan (below)

    It's less sets and only 3 days a week.

    I'm hoping that this will reduce the stress on my...
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