It's a long awesome way...

[Ninjarello1]

2 weeks in, i m starting to see something...

 

[Ninjarello1]

Week 6

PUSH
-incline bench
-chest Press

-lying lateral rise cable
-dumbell shoulder press
-bent over single cable lateral rise or facepulls

-push down vulken
-jm press (french Press Is hurting my elbows)
-overhead triceps single cable

-single calf Smith
-seated calf

LEGS
-adductor
-lying leg curl
-pendulum squat add a band
-leg Press
-leg extension focus rectus femoris
-seated leg curl
-bulgarian split squat

PULL
-trazy bar lat pulldown
-smith machine row
-single arm pulldown machine supinated
-chest supported row machine
-straight arm pulldown cable vulken

-bayesian curl
-single cable Hammer curl
-single arm preacher curl

-calf Smith machine 12/15rm reach 50 reps

REST

PUSH
-incline chest press
-75° seated military Press
-cable flies 45°

-dumbell laterale rise

-dip
-single cable Overhead triceps
-single cable pushdown

-single seated calf
-calf leg Press

PULL
-lat pulldown or pull ups
-row machine upper back
-lat pulldown triangle

-leg curl seated
-SLDL (slow recover from sciatic pain, now recovering low back pain, slow process but It s going well)

-alternate dumbell curl
-single cable High curl

-abs

 

[marsupial]

Hi, i m 25 years old

ROUTINE:

1)PUSH
2)LEGS
3)PULL + abs
4)PUSH
5)LEGS
6)PULL + abs
7)OFF

1)
-bench top set 6/8 + back off
-shoulder press dumbell top set 8/10 + back off
-SS
a) dumbell flies 3x10/12
b) push down rope 4x8/10
-lateral raise cable 2x 40/60" slow negative
-laterali raise dumbell 1x 10/12 + 1x drop set
-dip 3x amrap

2)
- squat top set 5/8 + back off
-leg press 1x 8/10 use also rest pause to reach reps + 2x 40/60" slow negative
-hip adductor 3x10/12
-single leg ext 1 top set 10/12 + back off
-leg ext 2x triple drop set

-sit calf 2x max last set triple drop
-stand calf machine 4x10/12 last set triple drop

3)
-pull ups 3x amrap
-rack pulls top set 8/10 + back off
-dumbell row 1x top set 10/12 + back off myoreps (increase reps every week)
-reverse row pulley 1x 8/10 + 1x same weight drop set until total failure

-hammer dumbell 3x10/12
-cable curls 1x8/10 + 1x same weight triple drop
-dumbell curls run the rack to failure

-stand ab roller 2/3 working set

4)
-ohp top set 6/8 + back off
-strict bench press 1 top set 8/10 + back off
-peck deck flies 1 top set 8/10 +2 back off 40/60" (1slow negative 1peak contraction)
-french press EZ. top set + back off drop set with bands total failure
SS
a)band lateral raise2x40/60"+dumbell lateral 2x10/12 last set total failure
b) push ups 3x amrap

5)
-split squat smith machine 1 top set 10/12 1 back off
-lying leg curl 1 top set 8/10 + 1 back off
-stiff leg deadlift 1top set 8/10+ back off
-hip trhust 1 top set 10/12 + back off
-lying leg curl 2x 40/60" slow negative

- stand calf machine 2x pump
-sit calf 3x8/10
-smitch machine calf cluster set 10+10+10+10+10(increase something every week )

6)
-reverse lat pull down 1x top set 8/10 + 1x back off drop set
-bent over row 1 top set 6/8 + back off
-straight arms pulldown 1 top set 10/12 + back off restpause (increase reps every week)
-rear delt cable flies 1 top set 10/12+ back off

-dumbell curl incline bench 1 top set 10/12 + back off
-curl barbell ez 1top set 8/10 + back off
-preacher machine curl 1 top set 8/10 + 2x back off 40/60"

SS 2/3 working sets
a) hanging leg raise
b) crunch bench



DIET: 525/170/30 carbs/pro/fats
BODYWEIGHT: 31/07/2023 79KG
ACTUAL CONDITION
View attachment 262847

the summer season is almost over in the next few weeks the kcal will increase again, the last bulk closed at 92kg, the goal is to reach at least 95kg by April 2024, let's see what we can do

if someone will be interested in the log I will like to listen to your opinions and discuss together

from next week weather permitting I will try to update the various loads of exercises

Wow you’ve inspired my envy for sure. I’m 28, started gear 1y ago, and hope to look sort of like you one day

Stupid question: when you were 79 kg with that conditioning, how insecure did you feel about your size? In clothes, did you feel like you were just another normal person in the crowd, or did you pick clothes carefully and still look super fit from the vascularity?

 

[marsupial]

I m 25, i started when i was 17 in 2017, at 21 stopped working out for 8 months,

Summer 2021 8 weeks 20mg ostarine cut,

Winter 2021/2022 bulk 400 mg test,

Summer 2022 12 weeks cut 200/200/20 test/primo/ostarine

Winter 2022/2023 bulk 16 weeks 600mg test

Summer 2023 16 weeks 400/400 test/mast

Do you regret starting early, or were you savvy and prudent enough to not get carried away starting at age 17?

 

[marsupial]

Also I’ll stop bothering you after this but do you have unpumped pics? You look way bigger than the weights you say you are in the most recent pics

 

[Ninjarello1]

Would you like without pump but flexing or without pump and no flexing like pics i send every monday to my coach in front of mirror Just wake up with a full relax body?