Hello everyone, hope all is well, first and foremost thanks to AJ for creating this friendly environment where people follow and help each other, good vibes all round.
I'm 21 years old and currently 2 months into a bulk coming off a rocky cut. watching AJ's recent YouTube vids on bulking and why you shouldn't be dieting helped in ending that cut. Please follow my gaining phase as Id' greatly appreciate any thoughts and opinions.
I have no plans of competing right now I just want to get bigger and stronger and feel I can learn so much on this site.
Current food intake is ~ 190p 470c 70f ~3350kcal
Training is Upper, Lower, Pull, Push, Legs-Monday to Friday
Current bodyweight is 189.6lbs
Had a great push session earlier today beating numbers on nearly every movement
main compounds were:
Flat Bb bench 87.5kg 8, 65kg 8, 16
Seated Bb shoulder press: 40kg 8, 30kg 10
Incline Db press: 32kg 7, 20kg 12
(every set was rpe 9.5 ish)
hoping to move forward with this progression, and looking forward to following everyone's progress also :)
Hey everyone its a been a while hope everyone's okay !
3rd of year uni is keeping me busy
bulking update
training:
Averaging ~194lbs now still hovering around 17% bf according to my scale
Since going into 3rd year of uni I had to change my training and diet.
training is now full body 3x a week
Monday- low bar squats, OHP, calf raises, lat pulldown, flat db press, machine row, RDLs, lateral raises, db hammer curl and db skullcrusher.
Wednesday- Bench press, weighted pull up, seated OHP (Fav), Leg press, db lunges, cable row, cable lateral raise, EZ bar curl and tricep pushdown.
Friday- Deadlifts(fav), hack squat, calf raises, incline db press, cable fly, v bar pulldowns, face pulls, single db lateral raise, db bicep curl and overhead rope extension
all compounds 2 sets 5-9 10-15 failure, isolations 2 sets 10-15 15-20 (OHP, bench, squat and deadlift wendler 531)
thoughts: switched to 3x a week as uni takes priority
finally found my squat groove and Im slowly getting strength back
Feeling like quads are not growing as I havent had quad doms in a while. hack squats are wrecking my knees no matter how high I place them, will swap for high bar squat , smith squat or low foot position leg press. filmed bench press for first time and saw the buttocks is rising off the bench upon concentric movement! trying out putting feet further back so less room for butt to move up. OHP is regressing over past 2-3 weeks but I have been training at my limits (deloading this week after 9 weeks). past 2-3 weeks some upper movements have just been maintained. deadlift form is now spot on and am at my strongest, pulled 220kg for single on friday to catapult my self into needed recovery lol.
Nutrition:
now at 3300kcals so a 100kcaldrop because activity has dropped i.e steps are down (10k to 6k daily average)and in gym 2 less days a week. kcals pulled from carbs. also switched apples for kiwis as kiwis are life
will probably update every 3 weeks, its hard to keep up with this and everyone's forums atm but I try