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    Registered User makarow's Avatar
    Join Date: May 2016
    Age: 30
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    Question Am I hitting everything?

    Hi.

    I have a goal to build back my strength, power and stamina as well as fix injuries from MA.
    Since I'm in the gym every other day for past 3 months I decided why waste time and started bulking as a byproduct of good diet from day one.
    I never had any fitness coach in the gym so I need some kind of feedback from more experienced athletes here.

    Big thank you in advance.

    My stats now 1m65 at 67kg, started 3 months ago as skinny fat at around 61kg.
    Before that I was at 70kg fat, went low carb+calorie surplus + resistance training (made up from exercises I liked to hit as much as possible) for 1year. Got to dry with flabby skin, didn't look great but felt full of energy on daily basis.

    day 1)
    Back emphasis
    pull ups 5x5+ posture training after each set

    deadlifts 5 sets ,1st set 10-12 reps 50kg rest 70kg of 5 reps

    dumbell rows 20kg 5x5

    Cable rows on number 8-9 (no idea about how these are weighted) 5 sets 10/8/6/6/6 I do this one at the end of the workout

    Squats 55-60kg (very low weight due to knee injury) 8/6/5/5/5 on days my knee or knees are in pain I swap squats to leg curls then I do 5 sets of 10-12

    Calf raises machine 20kgs 4 sets 12-15 reps

    (mix of pushups, squats without weights, lunges without weights between sets and exercises)


    day 2)
    Chest emphasis
    Chinups 5x5 + 5 dips after each set

    flat bench press 60kg 8/8/6/6/6

    incline bench press 1st set 50kg 6 reps, 2nd set 45kg 6 reps, set 3 40kg 8 reps, set 4 and 5 40kg 6 reps (not my strongest exercise so I keep dropping weight for sets)

    dumbell chest press 5 sets 15kg each arm 8/6/6/5/5

    Squats 55-60kg (very low weight due to knee injury) 8/6/5/5/5 on days my knee or knees are in pain I swap squats to leg curls then I do 5 sets of 10-12

    Calf raises machine 20kgs 4 sets 12-15 reps

    (mix of pushups, squats without weights, lunges without weights between sets and exercises)

    day 3)
    Shoulder emphasis

    Military presss (standing) 30kg 5 sets 8/6/6/5/5

    arnold shoulder press 12.5kg each 5 sets 6/6/6/5/5 + seated shoulder flys 5-6 reps after each set with 3kg in each hand

    front dumbell raises 6kg each 5 sets 8/8/8/8/8

    cable pull downs on number 8 (no idea on weight) 10/8/8/8/6

    Squats 55-60kg (very low weight due to knee injury) 8/6/5/5/5 on days my knee or knees are in pain I swap squats to leg curls then I do 5 sets of 10-12

    Claf raises machine 20kgs 4 sets 12-15 reps

    (mix of pushups, squats without weights, lunges without weights between sets and exercises)
    Last edited by makarow; 03-20-2017 at 05:43 PM. Reason: my stats
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