off day every 4 days; and also SLDL are replaced with DL’s once every week

everything is 5×5 except bench, squat and DL’s, which are 3×5 + warmups

upper push/ lower pull
upper pull/ lower push
upper push/ lower pull
upper pull/ lower push
off
repeat

bench press/ decline DB / RGBP/ SLDL/ Leg curls/ tricep pushdown/ DB shoulder press

BB row/ Lat Pulldown/ DB row/ BB squat/ Leg press/ Preacher curls

be nice

Been feeling pretty unmotivated over the last few weeks. Did the accidental "holidays bulk" and gained 5 lbs (weighed 200lbs) and I lost a lot of definition. Kinda bummed me out and made me feel like I was done for good and gonna give up.

So this last week stuck to my diet and lean gains protocol STRICT. 2200 cals on workout days 2000 on rest days. 10 mins of medium intensity cycling before each workout. For my big drinking day yesterday, followed the very high protein low carbs and fat protocol Martin recommends (ended up at 180g protein and 1200 Cals pre-drinking, alcohol becomes the main macro for the rest of the night). Enjoyed ABSOLUT turnover shots, drank about 9-10 Bud selects had a great time playing ping pong then heading out. Woke up kinda hungover, noticed a lot more definition, went to the gym, weigh in…….195.4 lbs! so motivating. Then proceeded to PR on DB shoulder presses 65lb for 6 reps. I’M STILL IN THE GAME BABY.

Good luck to everyone don’t give up just tighten up your game and you will get results!

Cliffs: Followed diet, binge drank, lost fat, gained strength.

Sorry had to brag
feelsgoodman.png

For the last two months I have been doing a split that was recommended by a BB member. I have been doing chest/tris, back/bis, off, legs, shoulders on the 5 respective weekdays. I have gained about 5 pounds in the last 2 months. That seems a bit under what I expected after reading everything on the forums.

I want some other opinions. My goal is to stay athletic and flexible while getting bigger and gaining muscle – and I wanted to know what I need to do to achieve this and which lifting plan would be most beneficial. Any help would be awesome.

Current stats:
DB incline press – 80 lb x 8
Squat – 130 x 8 (skinny ass legs)
DB curl – 30 lb x 8
Pulldowns – 115 x 8

I do other lifts – I just can’t remember off the top of my head the weight because over winter break the place I lift at doesn’t have any free weights – just machines (which blows)

For the last two months I have been doing a split that was recommended by a BB member. I have been doing chest/tris, back/bis, off, legs, shoulders on the 5 respective weekdays. I have gained about 5 pounds in the last 2 months. That seems a bit under what I expected after reading everything on the forums.

I want some other opinions. My goal is to stay athletic and flexible while getting bigger and gaining muscle – and I wanted to know what I need to do to achieve this and which lifting plan would be most beneficial. Any help would be awesome.

Current stats:
DB incline press – 80 lb x 8
Squat – 130 x 8 (skinny ass legs)
DB curl – 30 lb x 8
Pulldowns – 115 x 8

I do other lifts – I just can’t remember off the top of my head the weight because over winter break the place I lift at doesn’t have any free weights – just machines (which blows)