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New to site. Advice on current routine!

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xSECx
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2017/03/20 18:37:15 (permalink)

New to site. Advice on current routine!

New member here. Not to new to lifting but coming upon only my first year mark of lifting April 1st. Little about myself I'm 20 years old, 5'6 , I train for hypertrophy and strength, right in the middle of the two, neither preferred over the other. When I began lifting I was 56kg. My one rep max for bench was 61kg squat 77kg and deadlift was 102kg. Now nearly into first complete year of lifting I've officially bulked up to 73kg and am now in my 2nd month of my cut. My weight now is 69kg at about 11% bodyfat and my lifts 1 rep max are currently 95kg bench 104kg squat 142kg deadlift. Any comment or constructive criticism or questions would be much appreciated! I've absolutely covered all reading and articles and information I could possibly absorb. When I began I just wanted to be the best I could be so in order to do that I studied up before I even touched a weight for nearly 3 months. So I began educated knowing what to do for my goals. My current program is what has made me progress the most in the past 5 months. Here is what it looks like. Its a 5 day bro split. I start every lift with 5x5 and the next working out goes to 5x8 then 5x10 then 5x12 and lastly 5x15
 
 
Chest
 
Bench 5x5 for 81kg
Dumbbell bench 5x8 for 31kg dumbbells
Incline barbell bench- 5x10 for 65kg
Machine incline press- 5x12 whatever weight feels good.
and lastly Flat dumbbell flys- 5x15 at 9 kg dumbbells.
 
Back
 
Weighted pull-up- 5x5 with 15kg (I can do 25 pullups bodyweight.)
Bentover barbell rows - 5x8 with 70kg
Deadlift ( go back to 5x5) - 5x5 115kg
lat pull downs- 5x10 with whatever weight
Single dumbbell row bench supported - 5x12 with 31 kg
 
Legs
Squat 5x5- 90kg
leg press 5x8-102kg
stiff leg dumbbell deadlift 5x10- 35kg
leg extensions alternated with leg curls 5x12- whatever weight.
 
Shoulders
5x5 overhead barbell press- 52kg
dumbbell military press seated 5x8- 22kg
shoulder dumbbell flys 5x12-15- 10kg
reverse dumbell fly 5x12-15 - 10kg
 
and arms is just random.
#1

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    Kaneda
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    New to site. Advice on current routine! 2017/03/20 20:02:41 (permalink)
    Decent progress so far so you're obviously doing OK.

    I'm personally not a massive fan of bro-splits as I'm firmly in the higher frequency camp but at least you're going about it the right way (lots of volume and hitting a variety of rep ranges)

    You say this has given the best results, what else have you tried?

    How's your diet?
    #2
    xSECx
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    Re: New to site. Advice on current routine! 2017/03/21 16:50:48 (permalink)
    Kaneda
    Decent progress so far so you're obviously doing OK.

    I'm personally not a massive fan of bro-splits as I'm firmly in the higher frequency camp but at least you're going about it the right way (lots of volume and hitting a variety of rep ranges)

    You say this has given the best results, what else have you tried?

    How's your diet?



    I have tried push and pull days with one day of only lower 5 days a week. For example it would be day 1 push all 5x5 then day 2 pull 5x5 day 3 all lower 5x5 then back to day 4 and 5 push and pull. and Before that I did upper and lower my very first couple of months.
     
    My diet right now since I am cutting consists of only 1600-1700 calories and so far have maintained all my strength. I eat 160g of protein 288 carbs and 68g of fat. I also IF in the morning (just when I cut). Last meal is at 8 pm first is at 12pm the next day, so total of 16 hours of fasting. First meal is a whole wheat protein bread sandwhich with turkey(28g protein) greek yogurt (12g pro) and a protein nature valley bar (10g protein) 40 g total.
     
    hour after I have a protein shake of about 30g of protein that I sip on through out an hour.
    Last meal is lightly breaded chicken (41g of protein) with a fruit cup (don't know protein) and (cringe) a small can of sprite because I like it lol. I snack right before bed with another yogurt and as well as 2 string cheese and right before bed like directly before I drink 8 ounces of a premade soy and whey protein milk. theyre 6g of protein with 6 grams of fat but as you can see Im doing  extremely well on fat grams through out the day.
    Sometimes I switch things out for a protein bar to get that extra protein and keep it different lol hardly at all.
     
    That's basically it.
    #3
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