Goal is to gain 10lbs 170s
160lbs 5’11
Max Bench - 150
2000m Rows
Hammer curls, pull downs, shoulder press, pushdown, squats, leg extensions
BJJ 2-3x week
Slightly confused here. Subject says progression help, but you don’t ask a question or give info. You don’t look like your lift. How long have you been? What’s your training plan? What did you eat yesterday?
How is your diet ? What you are eating ? What’s your calorie intake? How long you’ve been lifting for ?
You have a way to go.
I hope that’s not the extent of your exercise selection.
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