Eh school holidays in one week then going to stay with fam so no gym for a week. Hope dont lose gains
Hmm reflecting on this year so far its been three months. I feel iv added zero muscle mass. But my strength has went up. (Good)but i want gains agh:angry:
What has your weight change been from Jan 1st to April 1st.
Or is this some poorly done april fools joke lol.
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Looking back in my log apparently i was 66kilos and now im apparently 74 but the scales must have been total bullshit at that time. I feel like wtf so depressed. I thought in three months i would have made decent gains. That i would notice but no
Could be all in my head to be honest. My friend yesterday said iv made some epic gains lately so i dont know really but shirts,shorts and jumpers havent been feeling any tighter etc and the mirror hasnt been showing me any imrovements so im a bit pissed off.
And i know muscle building is a slow process but fuck no gains in three months is fucked
Come on Duke are you serious?
Look at the difference in those pictures you posted less than a week ago. Three months is nothing, this is a long long process, I’m sure anyone that’s been doing it a while can back me up. You haven’t made zero gains and 66kg to 74kg in three months is definitely believable. In times like this don’t think how bad you’ve done, think what you can improve. Keep being consistent with everything and I’m fairly sure one day you’re going to wake up and be impressed with how you look.
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Thanks man! Im just impatient i guess
Back/ bicep
One arm db rows 3×10 25kg +
1 ×3 35 kg (max dumbell )
Weighted chins 4 ×5 5kg
Strength Hasnt gone up so will start doing negative reps after normal reps.
Low row cheat & recover 3×8 14/20 then 8 reps with 9/20
Lat pulldowns
Cable curls 4 sets 10 3/20
Kind of annoyed , in few months all the weights in the gym will feel really light then im stuffed😥 will have to do super high reps but even then i can’t do that for long.
Anyways nutrition:
Brekafast toast and milk
Morning snack crumpets
Lunch fruit and bread and milk
Afternoon steak curry
Dinner chcken and veggies
Dessert5 cupcakes and a bowl of icecream
Food
Breakfast weetbix
Recess chicken legs and fruit and nut bar protein
Lunch steak curry and rice
Afternoon steak curry and rice
Dinner chicken and veggies
Dessert cupcakes and icecream
Chest/shoulder/triceps
Flat db bench did few sets but made shoulders cranky think could be form problem
Incline bench 4 × 10 22.5kg
Standing db shoulder press
4 ×10 17.5g per hand
1×5 20kg
Pushups
Bent over rear delt raises 3×15 2kg
Side laterals 2×10 4kg
Front plate raises to overhead 2×10 10kg
5×12 tricep pressdowns 3/20
Legs
Smith machine was taken so used leg press
Single leg press 100kg 4×8
Walking lunges 15kg 3× lots
Leg curls 3 ×6 12/20 then 3×20 8/20
Goblet squat 20 kg 3×20
Leg extension drop set
Hanging leg raises3 sets
Im being lasy asf and skipping my calf raises which im meant to be doing every time i train. Also been lazy with abb work so il do hanging leg raises ×2 a week because i like them. Also keep forgetting to write my warmup
Warmup
100 calf raises
Pull aparts
Light seated rows
Back /bicep
One arm db row
3×10 25kg
1×3 35kg
Chinups 4×5 5kg
Seated row cheat and recover 3×8 15/20 followed immediately with 10/20
V bar lat pulldowns 3×10 10/20
Concentration curls 4×10
Tomorrow last training session for a week as im staying with family and then a friend for the school holidays. Hopefully dont lose any gains but as its a week u should be okay. And food and what i eat is out of my control 
Chest/Shoulder/tricep /legs ( since leg days is tuesday and i wont train them till two weeks because im on holiday i thought I’ddo some leg stuff today
Warmup
100 calfraises
Pull aparts
Goblet squat 4×20 20kg
Leg curls 4×10 10/20
Leg extension drop set
Incline db bench press10 sets 10 22.5kg
Standing db shoulder press 20 kg 4 Sets 8 5 4 4
Bent over Rear delt raise 3×15 2kg
Side lateral 3× 10 4 kg
Front plate raises 3×5 10kg
a week isn’t enough time to lose much of anything, unless you eat practically nothing and hit the booze and drugs hard. Don’t worry about it; just enjoy the holiday.
EDIT: oh shit, sorry, I forgot how young you are. Stay away from booze and drugs for like 4 more years.
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All good haha thankyou I will enjoy the holiday definitely . Im catching up with some friends and family haven’t seen in a while!
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