Goodfella
Top Contributor
Well I've been lurking on here for ages and @Hilly (who looks after my training/diet) said I should get one up in here so thought why not 
Been training now for about 3.5 years, last 2 years much more seriously and really putting extra emphasis on nutrition and quality of training!
Stats:
Weight on waking: 208lbs
Height: 5'10
I've attached a pic of current condition as of 2 weeks ago!
Goals:
Current goal is to put on as much lean mass as possible up until Jan/Feb time where I shall start dieting for the UKBFF North West Show in Warrington. (3rd of May). Working on overall thickness, calves and hams especially. Going to be doing the first timers class.
Training:
Current split as set for me is the following on a 3 days on 1 day off basis:
Heavy Chest/Pump Back
Heavy Arms/Pump Shoulders
Heavy Quads/Pump Hamstrings
Heavy Back/Pump Chest
Heavy Shoulders/Pump Arms
Heavy Hamstrings/Pump Quads
With abs and calves trained every other session respectively!
Cardio x2 of HIIT on spin bike a week.
Won't be listing reps/sets as I have paid for my current set up but will be as detailed as possible
Diet:
Current macros are
P - 287g
C - 438g
F - 80g
Protein sources are chicken, eggs, whey iso and beef.
Carb sources are pretty much just rice, rice flour and potatoes as these digest easiest for me.
Fats are from coconut oil, eggs & almond butter
Cheats meal are one mid week & PWO on leg days with "cleanish foods" and low fat - Fajitas and cereal for example. Then weekend one "dirty" cheat meal where I have what I fancy typically pizza
Supps:
Whey Isolate
Peptpro, Glutamine & Branched Cyclic Dextrins (Intra)
Vitamin D3
Chrominum (with carb meals)
Vitamin C
Multi Vit
Now for some training
Heavy Chest/Pump Back & Calves
Flat Bench max set 130kg - matched from reps from last time - I'm blaming it on the fact I had to the shiny thicker oly bar rather than my favoured thin old school one!
Incline DB max set 50kg - felt ALOT stronger on this today... normally I have to drop weight on 2nd set to keep up with reps but managed 2nd set on 50's today and form was spot on.
Decline Bench Press max set 100kg - wanted to pummel my chest on this... made sure to keep chest loaded during negative and slowed it right down, pause at bottom then squeezed it up not full lockout... burned like a b1tch
Muscle Round on Pec Deck with 84kg
Giant set for Back, 4 rounds consisting of:
Cable Rows
Underhand EZ BB Rows
DB Shrugs
T Bar Rows
Calves
On Horizontal Leg Press - 10 reps, rest 10 secs, 20 reps, rest 20 secs, 30 reps, rest 30 secs, 40 reps
Any questions please ask
Been training now for about 3.5 years, last 2 years much more seriously and really putting extra emphasis on nutrition and quality of training!
Stats:
Weight on waking: 208lbs
Height: 5'10
I've attached a pic of current condition as of 2 weeks ago!
Goals:
Current goal is to put on as much lean mass as possible up until Jan/Feb time where I shall start dieting for the UKBFF North West Show in Warrington. (3rd of May). Working on overall thickness, calves and hams especially. Going to be doing the first timers class.
Training:
Current split as set for me is the following on a 3 days on 1 day off basis:
Heavy Chest/Pump Back
Heavy Arms/Pump Shoulders
Heavy Quads/Pump Hamstrings
Heavy Back/Pump Chest
Heavy Shoulders/Pump Arms
Heavy Hamstrings/Pump Quads
With abs and calves trained every other session respectively!
Cardio x2 of HIIT on spin bike a week.
Won't be listing reps/sets as I have paid for my current set up but will be as detailed as possible
Diet:
Current macros are
P - 287g
C - 438g
F - 80g
Protein sources are chicken, eggs, whey iso and beef.
Carb sources are pretty much just rice, rice flour and potatoes as these digest easiest for me.
Fats are from coconut oil, eggs & almond butter
Cheats meal are one mid week & PWO on leg days with "cleanish foods" and low fat - Fajitas and cereal for example. Then weekend one "dirty" cheat meal where I have what I fancy typically pizza
Supps:
Whey Isolate
Peptpro, Glutamine & Branched Cyclic Dextrins (Intra)
Vitamin D3
Chrominum (with carb meals)
Vitamin C
Multi Vit
Now for some training
Heavy Chest/Pump Back & Calves
Flat Bench max set 130kg - matched from reps from last time - I'm blaming it on the fact I had to the shiny thicker oly bar rather than my favoured thin old school one!
Incline DB max set 50kg - felt ALOT stronger on this today... normally I have to drop weight on 2nd set to keep up with reps but managed 2nd set on 50's today and form was spot on.
Decline Bench Press max set 100kg - wanted to pummel my chest on this... made sure to keep chest loaded during negative and slowed it right down, pause at bottom then squeezed it up not full lockout... burned like a b1tch
Muscle Round on Pec Deck with 84kg
Giant set for Back, 4 rounds consisting of:
Cable Rows
Underhand EZ BB Rows
DB Shrugs
T Bar Rows
Calves
On Horizontal Leg Press - 10 reps, rest 10 secs, 20 reps, rest 20 secs, 30 reps, rest 30 secs, 40 reps
Any questions please ask
