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  • Hello, IM !

    Hi everyone,
    im new at this board and would like to introduce myelf. My name isr Robert im 17 years old and come from germany. Ive been lifting for 3 years now and gained over 100lbs in this time. Now i weigh about 230lbs at 191cm. My bf is at ~15 %.
    Ive been training the last year on the dc 2 way split and gained about 50lbs while i was on it. Im still going to school and since a few weeks/months i have a job at a big insurance company, too. This is why i cant to dc training. I just burned off and dont have enough time to go 4 days a week (3 way split). So im currently on a dc inspired 3 way split performed 3 times a week.

    I plan to do my first competition in 4 months, the (natural) german championship. I would compete in the teenie class. My goal is to get 1st place in the teenie class and getting in the top 3 overall. I think i just need a little bit more overall size and improving my lagging bodyparts( back thickness, hamstring and outer chest). btw my strong bodyparts are my triceps and quadriceps.

    here is my current routine:

    Wednesday: Biceps/Forearms/Back Width/Back Thickness

    A
    ez-curls 15-20 rp-set
    one arm reverse grip cable curls 1 x 10-20 + extreme stretching
    close-grip pulldowns 15-20 rp-set
    rack deads 1 x 6-8
    machine rows widowmaker + extreme stretching

    B
    preacher curls 15-20 rp-set
    one arm reverse grip cable curls 1 x 10-20 + extreme stretching
    wide-grip pulldowns 15-20 rp-set
    barbell rows 1 x 6-8
    machine rows widowmaker + extreme stretching


    Friday: Chest/Shoulder/Triceps

    A
    low incline smythe bench press 11-15 rp-set
    wide grip flat machine press widowmaker + extreme stretching
    dumbell shoulder press 15-25 rp-set + extreme stretching
    close-grip smythe bench press 15-20 rp-set + extreme stretching

    B
    low decline smythe bench press 11-15 rp-set
    wide grip flat machine press widowmaker + extreme stretching
    btn press 15-20 rp-set + extreme stretching
    machine dips 15-20 rp-set + extreme stretching


    Sunday: Calves/Hamstrings/Quads

    A
    Standing calve raises 1 x 12
    standing leg curls 15-20 rp-set
    some kind of leg press 1 x 12
    front squats widowmaker
    lying leg curls widowmaker + extreme stretching

    B
    Standing calve raises 1 x 12
    leg press 45° 1 x 12
    front squats widowmaker
    db stiff-legged deadlifts 1 x 15
    lying leg curls widowmaker + extreme stretching

    moderate intensity cardio is done 3-4 times a week for 20-40 minutes


    i dont have a real diet plan, but mostly it looks like this:

    10am -
    30g whey
    oats with milk

    12am-
    150-300g chicken
    vegetables

    2pm-
    same as before

    post workout
    50g whey
    10g creatine monohydrate
    2-3 bananas

    5pm-
    cornflakes with milk and sometimes some bcaas with extra leucine

    7-8pm-
    300-500g beef steack
    vegetables

    -> about 250g proteins daily sometimes a bit more or less


    with friendly greet,
    brg

  • #2
    Hello bro!

    Comment


    • #3
      The "teenie" class. lol

      Welcome to IM!

      Skip


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      Comment


      • #4
        Originally posted by BRG View Post
        Hi everyone,
        im new at this board and would like to introduce myelf. My name isr Robert im 17 years old and come from germany. Ive been lifting for 3 years now and gained over 100lbs in this time. Now i weigh about 230lbs at 191cm. My bf is at ~15 %.
        Ive been training the last year on the dc 2 way split and gained about 50lbs while i was on it. Im still going to school and since a few weeks/months i have a job at a big insurance company, too. This is why i cant to dc training. I just burned off and dont have enough time to go 4 days a week (3 way split). So im currently on a dc inspired 3 way split performed 3 times a week.

        I plan to do my first competition in 4 months, the (natural) german championship. I would compete in the teenie class. My goal is to get 1st place in the teenie class and getting in the top 3 overall. I think i just need a little bit more overall size and improving my lagging bodyparts( back thickness, hamstring and outer chest). btw my strong bodyparts are my triceps and quadriceps.

        here is my current routine:

        Wednesday: Biceps/Forearms/Back Width/Back Thickness

        A
        ez-curls 15-20 rp-set
        one arm reverse grip cable curls 1 x 10-20 + extreme stretching
        close-grip pulldowns 15-20 rp-set
        rack deads 1 x 6-8
        machine rows widowmaker + extreme stretching

        B
        preacher curls 15-20 rp-set
        one arm reverse grip cable curls 1 x 10-20 + extreme stretching
        wide-grip pulldowns 15-20 rp-set
        barbell rows 1 x 6-8
        machine rows widowmaker + extreme stretching


        Friday: Chest/Shoulder/Triceps

        A
        low incline smythe bench press 11-15 rp-set
        wide grip flat machine press widowmaker + extreme stretching
        dumbell shoulder press 15-25 rp-set + extreme stretching
        close-grip smythe bench press 15-20 rp-set + extreme stretching

        B
        low decline smythe bench press 11-15 rp-set
        wide grip flat machine press widowmaker + extreme stretching
        btn press 15-20 rp-set + extreme stretching
        machine dips 15-20 rp-set + extreme stretching


        Sunday: Calves/Hamstrings/Quads

        A
        Standing calve raises 1 x 12
        standing leg curls 15-20 rp-set
        some kind of leg press 1 x 12
        front squats widowmaker
        lying leg curls widowmaker + extreme stretching

        B
        Standing calve raises 1 x 12
        leg press 45° 1 x 12
        front squats widowmaker
        db stiff-legged deadlifts 1 x 15
        lying leg curls widowmaker + extreme stretching

        moderate intensity cardio is done 3-4 times a week for 20-40 minutes


        i dont have a real diet plan, but mostly it looks like this:

        10am -
        30g whey
        oats with milk

        12am-
        150-300g chicken
        vegetables

        2pm-
        same as before

        post workout
        50g whey
        10g creatine monohydrate
        2-3 bananas

        5pm-
        cornflakes with milk and sometimes some bcaas with extra leucine

        7-8pm-
        300-500g beef steack
        vegetables

        -> about 250g proteins daily sometimes a bit more or less


        with friendly greet,
        brg
        LOL. can you pass photos to see your physique?

        Comment

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