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Routine:
A: chest, shoulders, triceps, back width, back thickness
Bench 4x12
BB military press 4x12
Reverse smith press 4x16
Weighted wide pull-up 4x12
BB row 4x12
B: biceps, forearms, calves, hamstrings, quads
Straight bar curl 4x16
DB hammer curl 4x16
Standing calve press 4x12
Straight leg deadlift 4x12
Hack squat 4x12 <- to 90 degree leg angle, I have pins that make sure I go equally deep every time
day 1: A
day 2: rest
day 3: B
day 4: rest
HERE'S HOW I KEEP IT PROGRESSIVE:
I don't actually do, for example, 4x12 on the straight leg deadlift, but I pick a certain weight that I can maybe lift for 12 times for just 1 set, and then I get for example 10, 8 and 7 on the following sets. I stick with the same weight untill I can do the 4x12, and then I add weight. This way I keep progressive and have clear goals for each training session even though I have some volume in too.
DIET: (just including the protein sources)
7am: German quark (not sure what it is in english, milk based stuff anyways)
11am: Protein shake
16pm: Chicken
19pm: Chicken
22pm: Pork
I've been eating like this for a while, with portions set in stone, and now I'm increasing all my portions by 50% to start with, because my weight has been the same for the last 2 months. So I used to get 2g of protein per kg of bodyweight, now that turns to 3g /kg and calories increase by 50%.
I'm aiming to gain about 2 kilos per month, and I'll readjust my portions if that doesn't happen.
I'm also adding 30 minutes of cardio for the training day mornings (haven't done any cardio since my last diet).
I'll stick to that paticular routine for as long as I keep progressing in the exercises, and then I'll change the exercises but not the split or anything else.
A: chest, shoulders, triceps, back width, back thickness
Bench 4x12
BB military press 4x12
Reverse smith press 4x16
Weighted wide pull-up 4x12
BB row 4x12
B: biceps, forearms, calves, hamstrings, quads
Straight bar curl 4x16
DB hammer curl 4x16
Standing calve press 4x12
Straight leg deadlift 4x12
Hack squat 4x12 <- to 90 degree leg angle, I have pins that make sure I go equally deep every time
day 1: A
day 2: rest
day 3: B
day 4: rest
HERE'S HOW I KEEP IT PROGRESSIVE:
I don't actually do, for example, 4x12 on the straight leg deadlift, but I pick a certain weight that I can maybe lift for 12 times for just 1 set, and then I get for example 10, 8 and 7 on the following sets. I stick with the same weight untill I can do the 4x12, and then I add weight. This way I keep progressive and have clear goals for each training session even though I have some volume in too.
DIET: (just including the protein sources)
7am: German quark (not sure what it is in english, milk based stuff anyways)
11am: Protein shake
16pm: Chicken
19pm: Chicken
22pm: Pork
I've been eating like this for a while, with portions set in stone, and now I'm increasing all my portions by 50% to start with, because my weight has been the same for the last 2 months. So I used to get 2g of protein per kg of bodyweight, now that turns to 3g /kg and calories increase by 50%.
I'm aiming to gain about 2 kilos per month, and I'll readjust my portions if that doesn't happen.
I'm also adding 30 minutes of cardio for the training day mornings (haven't done any cardio since my last diet).
I'll stick to that paticular routine for as long as I keep progressing in the exercises, and then I'll change the exercises but not the split or anything else.
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