Fellas critique this please
little more info, 190lbs at 13% aiming for 200lbs at 10% no more,
Can’t squat due to small hernia-op in a couple of months, so this is based on doing stuff that doesn’t hurt. i tend to do 2 or 3 days on but i travel around a lot so it works out as 3-4 workouts a week.
I was doing a lot of overhead squats but cant due to pain now
Cardio consitsts of approx 2x 40 min thrash on mountain bike weekly
food = gourmet nutrition
Day 1
Pull-ups wide gripx10
Shoulder barbell press 55kgs x5
Pull ups narrow palm facing me grip x5
Shoulder barbell press 55kgs x5
Pull-ups wide gripx5
Shoulder barbell press 55kgs x5
Pull ups narrow palm facing me grip x5
Shoulder barbell press 55kgs x5
Pull-ups wide gripx5
Shoulder barbell press 55kgs x5
Pull ups narrow palm facing me grip x5
All on same squat rack
Trap bar deadlifts
55kg x20
95kgx15
115kgkx10
135kgx5
135kgx5
135kgx5
55kgx15
Dumbbell bench
45kgs 5 sets of as many as possible
Reverse fly 5 sets of 8 on 17kgs
Situps on incline board 4x10 ish
Day 2
Step ups onto box with 55kg barbell on shoulders
5 sets of 8
Seated rows 5 sets of 75kgsx10 speed work
5 sets of 140kgs x 5
Glute ham raise on bench 5 sets of 8
Low cable crossover pec-5 sets of 40kgs a side
Shoulder side laterals, some
Calf raises, 5 sets of something heavy
Weighted bosu ball situps