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  1. #1
    hell911's Avatar
    hell911 is offline Associate Member
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    Unhappy Rate My Workout Plan

    Age: 22
    bodyweight: 128lb (lost so much)
    fat: around 17%
    training experience: 1 year, then stopped, now training again. (gained weight, weight lost, now want to gain weight again)
    goal: to get big / size
    injury: none
    supplements: still planning which to buy, i dont know which is good and which is waste of money.
    using aas: no

    2 days workout plan , doing this 2 times per week = 4 day/week workout

    day 1 --- (2-3 sets)
    Bench Press (ALTERNATE WITH CLOSE GRIP FOR TRICEP EMPHASIS)
    Incline Bench Press
    Incline dumbell flyes
    Flat dumbell flyes
    standing military press
    (tricep workout)
    (tricep workout)

    day 2 --- (2-3 sets)
    TBAR row
    Lat Pulldown
    Close Grip Lat Pulldown
    shrugs
    Pullups
    squat
    deadlift
    (bicep workout)
    (bicep workout)

  2. #2
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    What's ur height.

    I (personally) use
    matrix anabolic whey for morning (on top of breakfast). Pre and post workout. Then matrix micellar for bed again all really on top of meals (atleast 5 meals a day).
    Deluxe nutrition Bcaas pre w/o.
    Coffee + L-cutrulline(unbranded ebay) as pre w/o boost. U can get a pre w/o with a lot in already for ease.
    Msm crystals for connective tissue etc.
    Omega oils 1000mg capsules
    Creatine


    But u can't beat a good clean square diet. Use supps as an "extra" to help u get extra. Don't rely on em

  3. #3
    hell911's Avatar
    hell911 is offline Associate Member
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    height: 5'7"

    what if i can get 50% of my daily macros from supps, is it ok?

    --------------
    also, what about my workout plan, good or not?

  4. #4
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    I'd try link muscles. I.e either all
    Push exercises then pull exercises

    Or I do

    Chest+tris one session
    Lats n bi's another session
    Legs one session
    Shoulders n back etc


    But concentrate on weakest parts first. I.e chest n tris.
    If tri's are lagging hit them first so they're fresh. Do chest. Then kill tris totally at the end. I'd not completely fatigue them first as you'll have problems pressing Lolz. Or legs. Start n end with calves.

    I mostly keep to main then associated muscles. But everyone's different. Do what works for u n self monitor. If u scroll down in the

    Anabolic lounge/off topic section. I have a log. Called MP's progress log if u want an idea


    *and no. U can't simply fill macros with supps. U won't grow. U need to go over and beyond. If u only give your body what it needs it has nothing to use to grow. Its that simple

  5. #5
    Euroholic is offline "ARs Pork Eating Crusader"
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    Your 5"7 and 128 pounds? Are you a girl?

  6. #6
    hell911's Avatar
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    Quote Originally Posted by Euroholic View Post
    Your 5"7 and 128 pounds? Are you a girl?
    so is this how you got 2.5k+ posts? by spamming.

    your post is not relevant to the topic.

  7. #7
    Euroholic is offline "ARs Pork Eating Crusader"
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    Quote Originally Posted by hell911 View Post
    so is this how you got 2.5k+ posts? by spamming.

    your post is not relevant to the topic.

    Hey dont get deffensive im just asking a question. Im not use to this imperial system. So it sounds to me your 50kg and 170cm thats why i thought your a female member? Which your obviously not. Apology

  8. #8
    hell911's Avatar
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    don't you think there are males with height of 5'7" and 128lbs weight?

    i used to be 155lbs, went down really low. im depressed right now.

  9. #9
    Euroholic is offline "ARs Pork Eating Crusader"
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    I just assumed. Apology im sorry

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