Hey everyone, this is my training log.
I am 5’11", 163lbs and i am a hardgainer. I think i have relatively low body fat and its hard for me to take on weight. I am training since one year, first three month i did a whole body workout, the rest i did a 3 split, i trained three times a week and gained around 10 lbs last year. I looked skinny when i started, now i am okay. I am not in a rush to get big, if i get 5-10lbs every year for the next years, i am happy.
My goal is:
to get to 170lbs while not significantly increasing my body fat with creating healthy eating habits and hard training
Here is my plan: (i always do one warm up set with 15 reps)
Monday (Breast/Shoulders/Biceps)
- bench press (3*6-8)
- incline bench press (3*6-8)
- chest press (3*6-8) → till muscle malfunction
- (side) lateral raise (3*6-8)
- overhead lifting (3*6-8) → till muscle malfunction
- barbell curls (3*6-8) → till muscle malfunction
Wednesday (Legs)
- hackenschmidt (3*8)
- leg press (3*8)
- leg curl (3*8) → till muscle malfunction
- leg extension (3*8) → till muscle malfunction
Friday (Back/Triceps)
- chins (3*10)
- seated cable rows (3*8)
- cable straight back incline row (3*8) → till muscle malfunction
- dips (3*10)
- pushdowns (3*8) → till muscle malfunction