My back story
Age 30
Ex Military, use to be a good runner, always done a lot of calisthenics.
February 2019 left the Army 72kg with a light six pack, sub 20 minute 5k run, 62 push ups in 2 minutes, max rep pull up 9.
Had a accident on the building site in July, had wrist surgery and hurt my knee badly
Did basically nothing until Oct 2020, only the odd workout here and there. Got up to 86kg with a good belly.
At the end of October, I did my first gym workout.
Squat 40kg 5rm
Bench 45kg 5rm
Pendlay Row 40kg 5rm
Overhead press 20kg 5rm
Pull ups 3
Dips 4
June 2021 After 7-8 months of inconsistent programme hopping. Mix of full body, upper/lower and ppl
Squat 60 5RM
Bench 62.5 5RM
Pendlay Row 60 5RM
Overhead Press 32.5 5RM
Pull ups 8
Dips 6
I'm down to 78kg. My knees still aren't 100% that's why I'm being careful with progress on the squats.
Want to start a programme. I really like the look of Candito Linear Strength/Hypertrophy programme. Edited a little to make it more interesting for me.
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Thread: Upper/Lower Strength/Hypertrophy
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06-04-2021, 12:18 PM #1
Upper/Lower Strength/Hypertrophy
Last edited by drichards3013; 06-04-2021 at 12:36 PM.
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06-04-2021, 12:35 PM #2
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06-04-2021, 01:34 PM #3
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06-05-2021, 08:46 AM #4
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06-07-2021, 06:59 AM #5
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06-07-2021, 07:05 AM #6
Upper 2
07/06/2021
Upper 2 hypertrophy
BP 60kg 8,8,8
Superset
Incline DB 25kg per hand 8,8,9,8
Chest Supported DB row per hand 17,5kg 12,12,12,12
Superset
Chin Up 6,4,4,3
DB Shoulder press 12,5kg 12,13,12,12
Superset
Preacher Curl 26kg 12,11,7,5
Diamond push-up 8,6,6,5
Good workout, Bench was a real struggle with some ugly reps. It was a gruelling workout. It feels like I've bin hit in the back with a hammer haha. My arms and chest feel like I haven't trained them.
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06-07-2021, 07:10 AM #7
Diet
Btw I'm doing iifym at 3000 calories. Just to see what happens. My cut down to 78kg was 2600 iifym style. I also have one free meal per week but I don't kick the ass out of it.
My breakfast is always the same.
80g oats
1 scoop of Whey
200ml milk
Lunch is also the same everyday
200g Chicken
60g rice (uncooked weight)
Also one pot of Skyr everyday. About 50g protein
The rest of the calories I'm flexible with but try and keep the majority of whole foods
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06-07-2021, 07:27 AM #8
Good luck man. That's a really good program you picked. Hypertrophy days can be lighter weight since you're doing more reps.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-07-2021, 11:12 AM #9
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06-07-2021, 11:19 AM #10
Lower 2 hypertrophy
Squat 60kg 3x8 65kg 1x5 40kg 1x20 rest pause
RDL 40kg 1x10 50kg 1x8 20kg 1x15
Superset
Leg curl 30kg 20,15,18 20kg 1x40
Leg extension 40kg 1x20 45kg 1x14 50kg 2x10
Calf raise 20kg 1x100 rest pause
Really don't enjoy RDL, it seems like such a awkward movement, open to suggestions on something to replace with.
I know I worked out 4 days in a row and your meant to have a rest day but I know tomorrow I have no time at all for a workout
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06-12-2021, 09:29 AM #11
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