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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
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
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