My training and diet
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  1. #1
    Junior Member bodybuilding reputation
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    Mar 2012
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    My training and diet

    Hi guys !
    I'm new on this forum.
    I'm 22 yars old natural bodybuilder, i train since 2004.
    My bodyweight is 80 kg at 9% of fat.
    My arms measure 38 cm and my PR (row without support) now are :
    bench 100 kg
    deadlift 135 kg
    squat 115 kg

    This year i do my workouts for only quality muscle (3 workout x week, divided in upper push,upper pull and legs) .
    I decide to do a period of mass.
    I written this new workout (3 day x week) :

    FIRST DAY:
    bench press 5x6
    barbell rows 5x12
    squat 5x12
    deadlift 5x12
    abs (vaccum and oblique) 5xfailure

    REST (15 min low intensity cardio)

    SECOND DAY :
    dedlift 5x6
    military press 5x12
    pull ups underhands 5x6
    squat 5x9
    abs (crunch) 5xfailure

    REST (15 min low intensity cardio)

    THIRD DAY:
    squat 5x6
    upright row 5x9
    dips 5x9
    deadlift 5x9
    abs (low abs) 5xfailure

    REST (weekend) (15 min low intensity cardio only on saturday)

    the pause between series are : on exercise with 6 rep 3 min, on 9 rep 2 min, on 12 rep (and abs) 1 min

    my current diet are :

    370 gr of carbs
    189 gr of protein
    45 gr of fat

    suddivided on 7 meals x day (without any cheat day)

    i take 8 gr of bcaa + 8 gr of creatine + 10 of sugar immediatly after workout.

    I appreciate help and adivce !

    Thanks a lot !

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  2. #2
    Junior Member bodybuilding reputation
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    Re: My training and diet

    i forgot...my series are made in this metod.....a good warmup (stretching and movement of exercise)....i start with max weight example for 9 reps and from set to set i decrease the weight of 5 kg.
    example :

    80 kg x 9 reps
    rest 2 min
    75 kg x 9 reps
    rest 2 min
    70 kg x 9 reps
    ...




 

 

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