1 year of working out. In 2024 I had been cutting for a while, and August that year I got to 131 lbs. I then decided that I needed to stop. It finally occurred to me that this is not healthy to keep cutting, I am lean enough. So starting September 1st, I began lean bulking. So far, I have gone from 131 lbs to 151lbs, and I am taking that it is mostly muscle, with a fraction of it due to just getting taller, with little to no fat gain.
Before, 5’7" ~131 lbs
After, ~5’9" 151 lbs
This week I am taking as a rest week, and then I will keep lean bulking. I’m going to keep lean bulking until Roughly June 2027 maybe a little later, when I will slowly cut down in prep for my Halloween costume: Superman, without fake muscles. A blue skin tight compression shirt with Superman logo. I when I’m back lifting I’m going to focus more on upper and lower chest, with incline bench and high-low cable crossover respectively (They replace bench and Pec Dec), and I will add Shrugs and Landmine rows for added back muscle. Anything else I should do?
For reference: My former workout schedule:
Monday Thursday: Chest Back and Shoulder
Bench press 3x6-12 reps
Pullups 3 x max reps
Overhead Press 3x6-12 reps
Pec Dec 3x6-12 reps
Lat pulldown 3x6-12 reps
Lateral raise 3x8-14 reps
Dips 3x max reps
Horizontal weighted row 3x8-14 reps
Rear shoulder flye 3x10-16 reps
Shrugs 3x20 reps
Landmine rows 3x12-15 reps
(This workout as I said I’m replacing Bench with Incline bench, and Pec Dec with high to low cable crossovers)
Tuesday Friday Arms
Bicep Curl 3x8-12 reps
Tricep Pushdown 3x6-12 reps
DB Forearm curls 3x 25 (changing this to forearm rope curl 3x max)
Hammer curl 3x8-14 reps
Overhead extension 3x6-12 reps
DB rev. forearm curl 3x25 (changing this to rev. forearm rope curl 3x max)
Barbell curl 3x6-12 reps
Skull crusher 3x8-12 reps
Dead hang 3x max
Wednesday Legs and Core
Squat 3x 6-12 reps
Deadlift 3x 6-12 reps
DB walking lunges 3x 12 reps each side
Leg extension 3x 8-14 reps
Hamstring curl 3x 8-14 reps
Hip Abductor 3x 10-16 reps (Moving to every other session due to perceived lack of necessity, as with Hip adductor)
Hip Adductor 3x 10-16 reps
(Adding in Barbell hip thrusts here now 3x8-15 reps)
Calf raises 3x20-25
Crunches 3x40
Side Crunches 3x40
Leg raises 3x40
Crunch machine 3x12-18 reps
Oblique twist machine 3x15 reps
Plank 3x max
This next workout I’m adding on to, I started doing power clean very recently
Saturday- Olympic lifts+ add-ons
Power Clean 3x12-15 reps (Im doing higher reps for now to work on form)
Front Squat 3x12-15 reps
Shrugs 3x20 reps
Should I add more to this day?
Sunday is my rest day