Hello, and welcome to my bodybuilding thread. Since I am on break from Penis Enlargement due to injuries and only plan a 10-15 minute slow slow gain / maintanence routine once Im back into it, I decided to focus on BB like I always wanted.
Until I can get a pass to a gym with my friend so I got a spotter and motivator I really cant so some exercises I want like seated row, squats, leg curls, leg presses, calf raises, so I really cant work lower body hard yet. So for now this is my workout schedule. BTW I am hella weak as I havent lifted in forever, so I am starting small to get form and strength back. Also I am currently 180lbs and 6' 2" maybe a little taller.
Sunday
Bench 8 reps x 2 sets @ 105lbs
Dips til exhaustion x 2 sets
Pushups 25 x 3 sets
Monday
Straight Pulldown 8 reps x 2 sets @ 50lbs
Behind Head Pulldowns 8 reps x 2 sets @ 90lbs
Lying Arches 30 reps x 2 sets
Tuesday
Ab Workout (Consists of V-ups, 90s, toe-touchers, chinese situps, side crunches and a bunch of stuff hitting all the abdominals)
Wednesday
Bicep Curls 8 reps x 2 sets @ 30lbs
Lateral Raises 8 reps x 2 sets @ 15lbs
Frontal Raises 8 reps x 2 sets @ 15lbs
Here is my diet with rough carb/protein/calorie numbers from what I got online and checked on food boxes.
Morning
6AM
Glass of water
Glass of OJ x2 78g/2g/300
Oatmeal 81g/9g/420
7AM
2 Eggs 4g/22g/330
Glass of Milk 13g/11g/120
Snack
Doritos 18g/2g/140
Bottle of water
Lunch
Hamburger 39g/46g/680
Lemonade
Afternoon
3pm
Peanut Butter 14g/14g/380
Glass of Milk 13g/11g/120
2 Glasses of water
Dinner
Beef/chicken/etc 1g/20g/300
Glass of Milk x2 26g/22g/240
2 Glasses of water
Post-Workout
Protein Shake 13g/53g/340
Peanut Butter 14g/14g/380
2 Bottles of water
Bed-Time
Egg 2g/11g/110
Glass of Milk 13g/11g/120
Glass of Water
Carbohydrate Total: 329
Protein Total: 248
Approx Calories Total: 4,000
That is the plan I think the timing and diet will take getting used to. My g/f is gonna hate how I will cut back time with her etc, but ah well, I want to focus on BB now. Tell me what ya think and drop me any tips I am starting tomorrow.
Until I can get a pass to a gym with my friend so I got a spotter and motivator I really cant so some exercises I want like seated row, squats, leg curls, leg presses, calf raises, so I really cant work lower body hard yet. So for now this is my workout schedule. BTW I am hella weak as I havent lifted in forever, so I am starting small to get form and strength back. Also I am currently 180lbs and 6' 2" maybe a little taller.
Sunday
Bench 8 reps x 2 sets @ 105lbs
Dips til exhaustion x 2 sets
Pushups 25 x 3 sets
Monday
Straight Pulldown 8 reps x 2 sets @ 50lbs
Behind Head Pulldowns 8 reps x 2 sets @ 90lbs
Lying Arches 30 reps x 2 sets
Tuesday
Ab Workout (Consists of V-ups, 90s, toe-touchers, chinese situps, side crunches and a bunch of stuff hitting all the abdominals)
Wednesday
Bicep Curls 8 reps x 2 sets @ 30lbs
Lateral Raises 8 reps x 2 sets @ 15lbs
Frontal Raises 8 reps x 2 sets @ 15lbs
Here is my diet with rough carb/protein/calorie numbers from what I got online and checked on food boxes.
Morning
6AM
Glass of water
Glass of OJ x2 78g/2g/300
Oatmeal 81g/9g/420
7AM
2 Eggs 4g/22g/330
Glass of Milk 13g/11g/120
Snack
Doritos 18g/2g/140
Bottle of water
Lunch
Hamburger 39g/46g/680
Lemonade
Afternoon
3pm
Peanut Butter 14g/14g/380
Glass of Milk 13g/11g/120
2 Glasses of water
Dinner
Beef/chicken/etc 1g/20g/300
Glass of Milk x2 26g/22g/240
2 Glasses of water
Post-Workout
Protein Shake 13g/53g/340
Peanut Butter 14g/14g/380
2 Bottles of water
Bed-Time
Egg 2g/11g/110
Glass of Milk 13g/11g/120
Glass of Water
Carbohydrate Total: 329
Protein Total: 248
Approx Calories Total: 4,000
That is the plan I think the timing and diet will take getting used to. My g/f is gonna hate how I will cut back time with her etc, but ah well, I want to focus on BB now. Tell me what ya think and drop me any tips I am starting tomorrow.