New goal; 1000 pound bosu ball squats for real life functionality 
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@MarkKO @planetcybertron @duketheslaya thank you so much guys, I really appreciate the tag and very kind words!
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@robstein no worries man, you deserve it with all the hard work you put in!
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The house is almost completely renovated, soon the kitchen will be ready and i can start eating properly and prep meals. I need to do it as cheaply as possible and everything has to taste good otherwise i just get sick of eating food if its bland.
My goal is to reach 4000 calories + a day to grow like a motherfucker, if i train hard as shit and do my conditioning i shouldnt gain much fat anyway, because im always hungry and my metabolism is super high, literally i eat a big ass meal and im hungry within twenty minutes. Or sometimes i wake up early hours of the morning because im hungry (il need to have emergency prepped meals to eat when i wake up hungry). If i start gaining too much fat il lower my food a bit but for now i dont really care, also if i dont gain weight from 4k calories im going to be bloody pissed but there is no reason why i shouldnt. Im going to be getting my calories primarily from Ground beef, Chicken breast, eggs, Bread (Eggs + toast at breakast) , Maybe oats, Rice, pasta, lots of fruit/veggetables ,drink lots of milk and have olive oil drizzled over everything for extra calories.
Anyone have any meal suggestions Recipes / quantities/ macro breakdown of meals/ different frozen veggies i can buy and cheap fresh veggies and stuff like that. My aunty is a really really amazing cook and she loves cooking so il eat what she cooks for dinner but besides that il stick to my diet. I want to eat like 6 meals a day at least so
Breakfast,
then meal 2 of ground beef /chicken breast, veggies, rice or pasta
Meal3 same (lunch)
Afternoon Meal 4
Dinner Meal 5 what aunty cooks generally good food like lasagne or meat and veggies or a roast or whatever.
Dessert Meal 6
Same as other meals and maybe have something unhealthy as well for extra calories.
And have snacks inbetween because im hungry every twenty minutes generally.
I dont care about cheat meals, i wont need cheat meals because if my aunty goes and buys me Donuts etc il eat them no stuffs given really, Im 15 i love food and il enjoy it atm.
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Great program choice! Food is gonna be key like you have mentioned.
My current breakfast most days, chuck it all in a frying pan with olive oilā¦
3 eggs scrambled (i hate eggs)
Bacon
Frozen onion
Frozen peppers
Asparagus
Spinach
Bbq sauce
2 slices seeded bread
Then a skry yoghurt with almonds and honey as a kinda breakfast desert. Decent cals and lots of good healthy ingredients.
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Half pork half beef mince, chopped onions, a buttload of Tabasco or Frankās Extra Hot and youāve got a pretty decent meat meal. Microwave carrot and pumpkin and add it in while cooking for veggies.
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Thankyou @kd13 im loving the program so far.
I dont like eggs either but they are probably one of the best foods with breakfast and just an awesome Food in general IMO.
It looks like you manage to flavor up your breakfast a little bit thoughā:blush:.
Sounds delicious! Yet simple so i must try it.
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At 16? Address this. Donāt be a cool dude and ignore aches and pains. Build the mobility needed for the movements/sports you enjoy, and keep it. So much easier to maintain than to obtain.
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This. I would try adding a ton more rowing to your routine. I might also drop Incline pressing for Vertical Pressing. For me incline is aggravating while vertical is therapeutic. Obviously everybody is different but just some ideas to mull over.
I would be willing to wager that BBers with a solid physique have spent more than their fair share of time moving heavy weights in the compound movements.
Itās the beginners (magazine readers) who have taken poor advice moving those tiny weights. Itās like judging powerlifters solely off of their beginners.
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Well im disappointed at my self, despite having about 5 hours sleep total in the last three days (just cant sleep and i dont know why), and last night i fell asleep at 4 and woke up at 7. Anyway silly me hates missing gym days so i had 5 coffees before the gym and i went when i definitely shouldnāt have and i was supposed to train lower body today. I ended up nearly dropping the barbell when re racking it, fucking up my knees a bit from wearing the wrong shoes. (i normally wear flat nike sbs and i wore nike air maxes) so i was squatting weird asf and i nearly passed out a few times, hopefully my knees are ok and i can sleep tonight and tomorrow will be squat redemption. Lesson learnt stop being an idiot and training when im sick . I cant allow this to happen anymore and i dont understand why i havent been able to sleep.
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I do a tonne of pull aparts for shoulder health and i have started including facepulls, but generally things like dumbell benching and shoulder pressing etc really irritate my shoulders so i only use barbells now. Also different movements like dips and close grip bench also. But for some reasons back exercises my shoulders feel generally fine. Is there any mobility work or other things for my shoulders i should be doing?
Thanks @Botslayer, il definitely add in some more rows and Back work, currently im doing none on lower body days so i should definitely add them in. Il start doing Facepulls, pull aparts, a row variation or pullups/Chins every time i train. I dont want to extend my already murderous leg days too long so il maybe do pullups in between squat sets and i dont know where to put the other stuff
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Hey we were all magazine readers once lifting tiny weights haha!, Yeah i dont understand why magazines put stupid routines and say do this for thirty pounds of growth in one month, why not just actually try to help people especially beginners.
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Incline pressing feels fine on my shoulders man but thanks.
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Just add in band pull aparts between all your sets. Build it up and before you know it youāll be doing 100s each workout, Iām not sure how many would be too much but I doubt you can do that many.
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Challenge accepted wel see how many i can do heheā:smirk: thanks for the input man i think ill do seated low rows and facepulls as well on leg days.
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Upper 2
Ohp 85% Ć 35kgĆ1 piss easier then usual, learning to brace more during exercises and i have starting getting the hang of squeezing glutes, flexing my quads, and bracing during OHP
75% Ć amrap Ć10 matched pr because i wanted to pr on my second set. ( when i hit 13 will up weight.
60 seconds rest
7-8 i think forgot to write in book. PR (previous reps 6)
Incline press im supposed to get at least 5so i smashed this.
350 method , actually @BOTSLAYER they do screw up my shoulders, compared to how they felt before incline pressing they felt good then crap after. So yeah i will replace this exercise.
Seated low row 3Ć12
Curls
2 pullups between every set including warmups , 20 pull aparts between sets = rear delt and upper back death, by the end couldnt even do 20 @caesium32
Some prowler pushing work for conditioning.
Yesterday was supposed to be squat redm, tion but i still slept like shit monday night. Slept good last night though.
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If pull aparts arenāt fixing it, your pain probably isnāt caused by weakness /imbalance in the shoulder musculature.
Overhead mobility? Forearm mobility/flexibility? Lat flexibility? Grip strength? Elbow inflammation? Upper back flexibilty? Not awesome bench technique?
Just a few ideas of things to think about. Thereās lots of possibilities of what could cause some shoulder discomfort.
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Thanks alot brady, i think my grip strength is different in alot of aspects, grip never gets tired for things like tomanian deadlifts/bent over rows but during higher rep row sets or curls or lots of pullups my grip does tire, i need to work on grip endurance. How do I know if im lacking flexibilty in areas such as lats/upper back, and forearms etc?.
Bench technique is okay i just need to nail the cues like on some reps i dont pull the bar apart etc and then my shoulders hurt, i need to learn to focus more during reps instead of just banging them out, i have a problem with squeezing my glutes in the bench press, my glutes cramp up every time i squeeze them.
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