Gymladmatt Member

What do you normally do workout wise? Just do what you feel like doing?

Just watched worlds strongest man makes me want to get bulking again! Every time ifeel the same when I watch it!!

Thanks will have a look at that. Would you recommend a calorie deficit or surplus?

My own program really just bench press, shoulder press, row or pull ups and squat

Full body x2 per week

So start of new year physique. Really want to make some changes and get in better shape yet hate losing weight as feel skinny and weak but want to look better for my summer holiday. Any advice welcome

First workout since Xmas Bench x2 Shoulder press x2 Row x2 Squat x2

Thanks for the advice. Think it’s mostly due to working long shifts and night shifts with not much sleep that is affecting my recovery. I’ve had 4 days off lifting now feel better now. What was your lifting routine like? Whenever I up my training volume I get the same rundown symptoms. So frustrating 😩

Struggling. Just 2 workouts per week and my body especially my back is in pain. Had flu like symptoms after last workout and aching muscles.

Recently purchased this book. It’s got some great information on training

Today’s workout Shoulder press x3 Row x3 Squat x3 Close grip bench x2 Added reps on all exercises

Yesterday workout Bench x3 Row x3 Squat x3 Curl x2

Today’s workout Shoulder press x3 Lat pull down x3 Squat x3 Tricep ext x3 More reps on all exercises 💪

First workout back at gym. Incline bench x3 Row x3 Squat x3 Curl x3 Felt great to be back in gym but definitely lost some strength. Will slowly build strength up these next few months

Today’s workout 3 sets shoulder press 3 sets rows 3 sets squats Short workout before night shift

Look to have a good base physique to me. Maybe a slight calorie deficit or maintenance calories and keep training hard

New diet starts today. Going for 10% over maintenance on training days and 10% under maintenance on non training days.

Eat more . Granola, nuts, peanut butter etc

Today’s workout 3 sets of bench 2 sets of flys 3 sets of shoulder press 2 sets of close grip bench. Gyms reopen next week in Uk. Big push before Xmas to shift some body fat

Update. Still got a dadbod! Workout tomorrow as been on overtime shifts this week

Back and legs today. 2 sets of pull ups 3 sets of barbell rows 3 sets of deadlifts 2 sets of curls. Just looking to get stronger on basic lifts at the moment as my strength is not good enough

Weights and bench purchased today. Fresh start from Monday then back to gym once reopen. Diet at maintenance to begin with

Fantastic transformation 👍

Nuts, peanut butter and even junk food to add calories if you are underweight it’s all about been in a calorie surplus just don’t go overboard

How many calories are you currently eating? I’d personally go a few hundred over maintenance calories per day while following a good training routine to build muscle as at your height your underweight

First day back at gym today since March. Main lifts strength down so will slowly build up each week. Will be sore tomorrow!

Fantastic transformation 👍

Update. Training has been consistent but diet has been terrible and drinking too much beer lately. Diet will be cleaned up next week and hopefully see some progress

What type of training and diet did you do?