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[Asrar]

The abs are showing thru, not bad considering you had a long lay off

cheers mate, my diet was not the best when I was on holiday, I was having cakes etc lol.

I am back in the gym now, I am trying to keep things basic and consistent. I am trying to worry less about small things and focus on the bigger picture if that makes sense.

 

[Asrar]

And you little pecker

LOL

 

[pooley1810]

Glad you pulled those trousers up!

 

[BTS93]

I'd probably say you look better now tbh lol

 

[Asrar]

I'd probably say you look better now tbh lol

cheers, I hope to look improve and get bigger and more shredded.

 

[Asrar]

Glad you pulled those trousers up!

lol

 

[Asrar]

I was supposed to train today in the morning but I was tired from training last night. I might train after work, my shoulder was slightly bothering me from yesterday shoulder press on the smith machine.

I am thinking of a rest day today and tomorrow train back and triceps.

 

[Asrar]

I was at the gym training Back. It was a good back workout, I got a good pump.

 

[Asrar]

I was at college, it was a full day. I am tired from the classes. it is now 6pm, I will be going to the gym at 8pm or later depending. I will be training legs today.
today`s workout will be as following
Barbell back squat
4 sets
Barbell back squat with plates on the heels for more depth and to get more volume
3-4 sets

Stiff legged deadlift with barbell or dumbbell depending on what is free
4 sets

leg press
4 sets

hamstring curls seated
4 sets

leg extensions
4 sets

standing hamstring curls on leg extension reversed
4 sets

Calves will be seated calve raises and another exercise

 

[Afghan]

Subbed into this.

Decent base to start from there bro.

How many calories you on atm?

 

[Asrar]

Subbed into this.

Decent base to start from there bro.

How many calories you on atm?

I am currently consuming 2700-2750. I need more size although, this lean bulk will hopefully get me where I want to go, thank you.

 

[Asrar]

Today leg workout was not the best.
The gym was busier than usual which had me wait for machines. My lower back was sore from the squats, that stopped me from going to failure on squats and I could not perform stiff legged deadlfts due to lower back pain.

I am thinking of buying some heel elevated shoes for squats, I think it could be my form which is the reason for my lower back pain. I am thinking of recording myself next time to show you my squat form so you can see.

I notice my ankle clicks when doing reverse hamstring curls standing on the leg extension.

The leg workout was crap. I need to think forward onto the next workout.
Here are some pictures of my small legs.

 

[noel]

you look miles better after your holiday - im guessing you ate less food...

id be tempted to shift some more off the mid section first...and not ramp up calories.. would make your base better to add muscle... your holiday seems to have done a lot of the leg work for you...id be tempted to run it a bit longer get BF a few digits lower....

 

[Asrar]

you look miles better after your holiday - im guessing you ate less food...

id be tempted to shift some more off the mid section first...and not ramp up calories.. would make your base better to add muscle... your holiday seems to have done a lot of the leg work for you...id be tempted to run it a bit longer get BF a few digits lower....

I have kept the calories not too high, its around maintenance or slightly above. The holiday did me good,I think I need to get my bodyfat lower. I was worried about loosing muscle mass.

I don`t want to yo yo bulk and then cut.

 

[pooley1810]

Today leg workout was not the best.
The gym was busier than usual which had me wait for machines. My lower back was sore from the squats, that stopped me from going to failure on squats and I could not perform stiff legged deadlfts due to lower back pain.

I am thinking of buying some heel elevated shoes for squats, I think it could be my form which is the reason for my lower back pain. I am thinking of recording myself next time to show you my squat form so you can see.

I notice my ankle clicks when doing reverse hamstring curls standing on the leg extension.

The leg workout was crap. I need to think forward onto the next workout.
Here are some pictures of my small legs.

Put some small weight plates on the the floor and squat with your heels on them. This will raise them