[TRAINING] PromB's Gym Life

[PromB]

Hi there everyone and welcome to a small bit of my life and this part of my life is my favourite avocation.
Been training for sometime, if you count rook-years then I'm at my ?fourth year? Not saying Im not still a rookie only implying that I'm improving and going on more serious with my training as time passes.

About me:

• Age: 1990
• Height: ~ 175 cm
• Weight: 76-79 kg

Personal best (The four big ones):

1. Deadlift: 120 kg (Max weight untested)
2. Benchpress: 65 kg (Max weight tested)
3. Standing Straight-Bar Military Press: 45 kg (Max weight untested)
4. Squat: 110 kg (Max weight untested)

Other:

• Tricep Pulldown: 37 kg (Max weight untested)
• Chins: Only my own weight.
• Sitting Straight-Bar Military Press: 45 kg (Max weight untested)
• Standing Back Rowing: 70 kg (Max weight untested)
• Bicep Straight-bar Curl: 30 kg (Max weight untested)
• Lats Pulldown: 60 kg (Max weight untested)
• Spine-Cracker Stomach: 50kg (Max weight untested)
• Leg Curl Machine: 45kg (Max weight untested)
• Leg Press: 130kg (Max weight untested) (Rarely do this exercise)
• Upper Tigh Machine: 45kg (Max weight untested)

My gym schedule & weights I normally train at: 3-Split
A
Deadlift: 1x(5x70kg), 2x(5x100kg)
Benchpress: 3x(8-10x60kg)
Standing: Back Rowing Straight-Bar 3x(8-10x70kg)
Bicep Straight-Bar Curl: 3x(8-10x30kg)

+ Some the others

B
Squat: 3x(8-10x80kg)
Standing Straight-Bar Military Press: 3x(8-10x40kg)
Tricep Pulldown: 3x(8-10x27)
Chins: 3x(5xMyOwnWeight)

+ Some the others

week one: A-B-A, week two: B-A-B then I repeat.

However I'm going to step up and make a 5-Split and split Legs, Chest, Back, Arms, Upperbody and take them out more then what I can at the moment.

And as of today I've bulked enough on carbs/fat and I'm going to go on a low-fat/carb diet, it will mostly consit of ham & cheese lettuce sallad, meat, vegetables and high protein food and ofcourse p-shakes to get rid of excess fat and get more defined muscles.

I've recently had a kidneystone I'm not sure if I've completly recovered from it (fever and cold came along with it before and after) but if I feel well today I'll start my new schedule. Stay tuned next post will be my workout session.

[HonkaPonka]

Looks good, sweet program you good will be interesting

[jmagz]

Looks good just don't forget leg days

[Tripkip]

And as of today I've bulked enough on carbs/fat and I'm going to go on a low-fat/carb diet, it will mostly consit of ham & cheese lettuce sallad, meat, vegetables and high protein food and ofcourse p-shakes to get rid of excess fat and get more defined muscles.

I would like to start of with that I've been training for about 5 years now, so you could say I kinda know what I am talking about.
So you're saying low fat/carb, then the next thing you say is cheese and ham :'). This aint low fat...
secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.

feel free to ask any questions regarding diet or training im sure me and @Nostrax like to answer them

[Btownmills]

Legs look like they are coming along, you need to work on that bench press though!

[Debond]

secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.

This. There's no need to go on such diet just reduce your calorie intake, switch to caloric deficit if you want to lose fat.

However I'm going to step up and make a 5-Split and split Legs, Chest, Back, Arms, Upperbody and take them out more then what I can at the moment.

Not my right to judge but with your current lifts (120/65/40/100KG's) I'd stick to the program you're doing now or try Jason Blaha's 5x5 for novice lifters and focus mainly on strength.


http://www.muscleandstrength.com/wor...novice-workout

[Tripkip]

damn that dude is borring as fuck xD! does he even lift?

[Joey]

About me:

• Age: 1990
• Height: ~ 175 cm
• Weight: 76-79 kg

Damn you're old

[Andreolsoon]

why si this even on a bot forum xD? i know its on real life, but come on 100% NERD

[PromB]

Thanks everyone!

I would like to start of with that I've been training for about 5 years now, so you could say I kinda know what I am talking about.
So you're saying low fat/carb, then the next thing you say is cheese and ham :'). This aint low fat...
secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.

feel free to ask any questions regarding diet or training im sure me and @Nostrax like to answer them

Yeah I'm going to cut down on fat & carbs but I'm not going to rule them out completly, the body needs fat and also carb however I'm eating to much of them at the moment.