agree and disagree with this one
yes i sometimes do overtrain but hard when feeling up for it and wanna push
and that is a lot and no im not at all lifting heavy
but this is on purpose
i feel my chest had made the most progress over the last 8 months or so
before i had hardly no chest at all the local park pigeons could out chest pose me
and i was lifting heavy as could with good form aswell but never felt change so i switched it up and dropped it to about 70% of what was lifting and done real slow down with pause at bottom then fast up and ive made big improvments also never used to rate pullovers and pushups but again since added them and mostly finish with push ups again noticed difference so due to improvments ive made i cant change this workout under any advice as feel for me it works
back on other hand loves hard and heavy so back day can train my ego as well as my body

This was 8-10 months ago picture as can see I had no chest and can see in recent pics that I've clearly made progress on one of the hardest parts of the body to grow

And hear the local pigeon making me feel inadequate lmao

And one of me before cycle started to see chest gains


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agree and disagree all you like, the simple fact is, you ain't growing!
The only thing I noticed that was different between the 2 pictures was the pose position.
You actually look better in the first picture!

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weds
diet, training and supps
back/biceps
close grip pull up I took the thing off close cable row and put it over a bar and done pull ups with it anyway 4 sets to failure
wide grip pull down 4 sets 8-10
deadlifts done from 60kg up two ten plates at time to 180kg and down again only done 2 sets and didn’t lift the 180 on second set but dam good workout
ez bar curls 3 sets 10
hammer curls 3 sets 10
was smashed good workout


really piled food in
diet
meal 1 --3 Weetabix with whole milk honey and misses smoothie which is quite high cals has
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout with shake and banana and 5g creatine got tubs of it so may as well use it up
meal 3 --chicken roast dinner (this was another meal left over from other day so thought I’d take it to work leaves tuna pasta for another meal
meal 4 --- tuna pasta
meal 5--burger and sweet potato wedges corn on cob
meal 6 - 3 eggs scrambled and bowl of porridge and honey
then had oat bar plus one slice toast and peanut butter
and been waking up in night for pee so using it as chance and had 2 Weetabix and shake

thrs
diet, training and supps
shoulders/triceps
barbell press 4 sets 12,10,5,5
side raises 3 sets 10-12
shrugs 3 sets 10-12
dips 3 sets to failure
rope pushdown 3 sets 8-12
cable kickbacks 2 sets 10reps


diet
meal 1 --3 Weetabix with whole milk honey and misses smoothie which is quite high cals has
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout with shake and banana and 5g creatine got tubs of it so may as well use it up
meal 3 --burger and potatoes
meal 4 --- tuna pasta
meal 5--steak and garlic potatoes
meal 6 - omelette bacon mushrooms chees / porridge
due size mars bar lol
oat bar
peanut butter and toast glass milk was midnight snack

also I’m off work for two weeks
so will be doing a 4 day split or maybe push pull legs as my gym is at work so have to pay £5 a time to go gym where I live and I’m tight as shit I have home stuff but it’s never the same
and ill prob update little less as unlike normal people I don’t own a computer everything I do is via work comp or phone but will be taking work laptop home
so hopefully keep updated as much as poss will do weekly pics and measurements Sunday/Monday

Friday
training
quad/calf
squats 4 sets 10.10,6,6 went heavy on last two sets
leg press 3 sets 8-10
leg curl 4 sets 8-10
seated calf raise 4 sets 8-10
standing calf raise 4 sets 8-10
lunges 3 sets 10

Monday
push day
flat barbell press 3 sets 8-10
incline hammer machine 3 sets 8-10
flat fly 3 sets 8-10
barbell press 3 sets 8-10
side raises dumbbell 3 sets 8-10
rear delt raise 3 sets 8-10
dips 3 sets failure
rope pushdown 3 sets 8-10
kick back cable 3 sets 8-10

diet has been pretty much the same but had few nandoes and subways while on days out with kids but mostly keeping it clean and normal

Few from in the gym yesterday
Feeling good looking good too



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I say again "when is the bulk going to start?"

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I'm adding size was over 80kg when weighed on weekend I am putting on size just staying very lean


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right last week i trained as such
monday done push as above

then done pull day
close grip cable rows 4x8-10
wide grip pull down 4x8-10
dumbell row 4x8-10
deadlift 4x6-10
shrugs 4x8-10
hammer curls 3 x 8-10
ez bar curls 3x 8-10

then leg day
leg press4x8-10
layingham curls 4x8-10
leg curl 4x8-10
squats 4x8-10
seated ham curls 4x8-10
seated calfraise 3x8-10
standing calf raise3x8-10
hack squats 2 x12-15

then this week ive doen a push day so far

flat barbell press 3 sets 8-10
incline hammer machine 3 sets 8-10
flat fly 3 sets 8-10
barbell press 3 sets 8-10
side raises dumbbell 3 sets 8-10
rear delt raise 3 sets 8-10
dips 3 sets failure
rope pushdown 3 sets 8-10
kick back cable 3 sets 8-10

diet has been as good as can be been on hol so days out been hard and had many ice creams and other seaside treats
willbe back to normal next week