are you taking any supplements?
Pardon me if I missed it, but whats your routine look like? Also just like all the other guys said; add some leg work outs in there. The gym I go to is really nice and has allows me to make different and cool work outs.
On Mondays I have chain day; the chains weights are 30lbs squat, 10 bench, and 15lbs for hang clean. Mondays I do 4 sets of 4 reps doing moderate weight based on my maxes.
Tuesday is my agility day; I do box jumps for 8 minutes, deadlift low weight 10 reps 4 sets; do low weight shoulders with dumb bells; 4 sets and 10 reps of over head squat; and finish it up with abs.
Wednesday is heavy day; this is different for everyone because i base my weight off the maxes I set at the start of a 9 week period; but I do Bench, Squat, and hang clean; all of them are 4 set 3 reps. Last set do as many as you can do.
Thursday is super sets; so bench, front squat, and clean and press all in 75 seconds 4 reps each very low weight. You do this 8 times which makes it rough. After that I do abs.
Thats my weekly workout, and if I miss a day I make it up on my "rest days." You need those rest days to let your muscles rest and repair correctly. Hopefully my workout will help someone. If you have questions Private message me.
Monday hitting chest and tri's.
Tuesday Back and bi's
Wednesday Shoulders (Traps, Rear delts, Anteriors)
Thursday (Leg curls, Hamstring curls, calf raises)
Friday (Deadlifts, Shrugs, Tbar Rows)
Saturday Arms and Shoulders
Nowdays i hardly have the time to get back into the gym like i used to with work and everything else getting in the way.
And if i do it's for a short period.
Total: 2500 odd calories
As long as you meet those nutrional values in your meals (doesn't matter what you eat)
just make sure you meet thsoe requirements.
Nice, 1v1 me irl. Pm me adress, Cum at me brah
2nd week in running .5ml Tren Ace eod.
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