So it's a month or so into my bulking. I'm up to 75kg today and am pretty happy with my progress so far
My current training style is pretty much copying two mates and putting it together
I do 2 muscle groups a workout day, try to do 3 exercises per group. 3-5 days a week depending on recovery and life commitments.
I do a first set at about 80% weight.
Then 2 sets as heavy as I can while having controlled form... So 3 sets of 6-8 reps.
Then after I've done each exercise I go back through and do a 50% weight superset of each until failure. Then I go and try another of each which is near impossible but I feel it makes even more of a difference getting those two or three struggling reps.
I am trying to be more disciplined and have cut some things out of my life which are getting in the way so hopefully improve even more.
I really need to get into squats and deads. It's approaching someone for help that's the problem for this arrogant chap... ha
Mon - Chest / Triceps
Flat Bench
Fly
Pec crunch
Unassisted dips
Rope pulldowns
Tue - Shoulders / Legs
Shoulder press
Reverse fly
Lat pulldown
Leg press
Extensions
Curls
Wed - Rest
Thu - Back / Biceps
Seated row
Lat pulldowns behind head
Upright barbell rows
Brocurls
Hammer curls
Chin ups
Friday- Chest / arms
Flat Bench
Incline Bench
Fly
Hammer curls
Dips
Rope extensions/pulldowns (? triceps)
Sat/Sun - Rest
Diet - Just eating alot and alot. Appetite is much bigger on workout days but I pretty much have a glass of milk with any meal or snack
Eating a lot of nuts (oi)..they're really convenient. Eating 2-6 cans of tuna a day as snacks also. Ham sandwiches, subways for lunch, whatever really. I'm not very disciplined in the fine details
I rarely have a supplement. I'm trying to get all of my required nutrients from diet. I wanna do that properly before I even think about altering my hormones and supplementing my diet