I began training on 1st January 2013. My training Routine is
Squat
Pullup
Calf Raise
DB Decline Press
Front Squat
DB Row
BB Hack Squat
DB Incline Press
Deadlift
DB Upright Row
1 set each of 15 reps done on alternate days.
Initial loads:
Squat: 25kg
Pullup: BWx 1
Calf Raise: 25kg
DB Decline Press: 18kg
Front Squat: 20kg
DB Row: 16kg
BB Hack Squat: 25kg
DB Incline Press: 13kg
Deadlift: 30kg
DB Upright Row: 12kg
Final Loads:
Squat: 60kg
Pullup: BWx 15
Calf Raise: 60kg
DB Decline Press: 46kg
Front Squat: 48kg
DB Row: 38kg
BB Hack Squat: 60kg
DB Incline Press: 30kg
Deadlift: 72kg
DB Upright Row: 24kg
I have been eating 250kcal over maintainance and gained 8kg. Presently Im stalled. Please advice
This looks like a pretty awful program and the fact that you’re stuck at 60x15 with your squat confirms this. Pick another program.
[quote]nighthawkz wrote:
This looks like a pretty awful program and the fact that you’re stuck at 60x15 with your squat confirms this. Pick another program.[/quote]
Thats 60kg
[quote]Shoethepro wrote:
[quote]nighthawkz wrote:
This looks like a pretty awful program and the fact that you’re stuck at 60x15 with your squat confirms this. Pick another program.[/quote]
Thats 60kg[/quote]
And you should be able to get to 100kgx15 at least. It’s hard grueling work.
However, you should probably pick another program.
[quote]Shoethepro wrote:
[quote]nighthawkz wrote:
This looks like a pretty awful program and the fact that you’re stuck at 60x15 with your squat confirms this. Pick another program.[/quote]
Thats 60kg[/quote]
Yes, I’m aware of that. Still means you’re really weak - which is ok - and stalled at 60kgx15 - which isn’t even remotely ok.
[quote]nighthawkz wrote:
[quote]Shoethepro wrote:
[quote]nighthawkz wrote:
This looks like a pretty awful program and the fact that you’re stuck at 60x15 with your squat confirms this. Pick another program.[/quote]
Thats 60kg[/quote]
Yes, I’m aware of that. Still means you’re really weak - which is ok - and stalled at 60kgx15 - which isn’t even remotely ok.[/quote]
Im aware of that but Im only 58kg at the moment 
and the fact that Im not fully grown doesnt help my case much. So I guess I have plenty of work to do. Please suggesg me a good program. Thanks
[quote]nighthawkz wrote:
[quote]Shoethepro wrote:
[quote]nighthawkz wrote:
This looks like a pretty awful program and the fact that you’re stuck at 60x15 with your squat confirms this. Pick another program.[/quote]
Thats 60kg[/quote]
Yes, I’m aware of that. Still means you’re really weak - which is ok - and stalled at 60kgx15 - which isn’t even remotely ok.[/quote]
Im aware of that but Im only 58kg at the moment and the fact that Im not fully grown doesnt help my case much. So I guess I have plenty of work to do. Please suggest me a good program. Thanks
[quote]Shoethepro wrote:
So I guess I have plenty of work to do. Please suggest me a good program. Thanks[/quote]
Bas… Starting Strength or Stronglifts
[quote]1 Man Island wrote:
[quote]Shoethepro wrote:
So I guess I have plenty of work to do. Please suggest me a good program. Thanks[/quote]
Bas… Starting Strength or Stronglifts[/quote]
Yup. At least for a few months. Then, either Madcow 5x5 followed by 5/3/1 down the line or (I’m partial here) stuff by Jason Ferruggia - which, however, you’d have to pay for.