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Finally back in the gym after a few weeks lay off due to going back home for 4 weeks holiday (not complaining though because at home i can play golf everyday but no gym, uni is all gym and no golf really )

Anyway, before going home i was 8 weeks into a 5x5 stronglifts type program. Focusing on the big compound lifts and progressing weight each session. I did progress with it, added 20-30lbs on my lift but i was getting really bored, it's basically the same workout 3 times a week.

So i have decided to go back into a classic 4 day bodybuilding style routine again, which i find so much more fun. My 4 sessions a week will be: chest and tris, back and biceps, shoulders and core then legs. I'm also going back into serious weight gain mode, i was up to 66kg in march (i am such a skinny runt) but after being at home, letting nutrition slide and slacking in the gym i am back down to ~63kg (i know, less than 140lbs at 5,10). So calories upped to 3500 and hopefully should be looking less beanpole like by the end of the summer. Aiming to hit 68kg by the years end (even if i get there with 100% fat gain i don't really mind too much but i am certain it won't come to that).

Anyway, leg session yesterday went as as follows:

Squats 5x 6-8 reps (first set warm up)

Leg press 3x10

Romanian deadlifts 4x10

Standing calf raises 4x to failure

(Really feeling it this morning... )

8500 calories at your age, just do a lot more reps till you're fatigued. Pyramids (maximize at your current weights), and stacks (supplements) are the quickest way to get stronger.

Boiled potatoes (5-6 medium sized) and egg white pasta (2 cups dry), and half a dozen to a dozen whole eggs (soft boiled or poached will reduce the cholesterol a bit) in the morning. Bananas and high fiber cereal and soy milk (lowers testosterone) mixed with non-fat milk (equalizes testosterone levels). Everything low fat and "quality calories". Eat lots of natural fiber rich foods.

Make sure that your digestive system is able to handle it by easing into this. The only word of warning is to back off when you reach 26 years old, or you could gain weight like crazy.

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@Lihu Thanks for the nutrition advice, appreciate it :-) but i will say that I am already pretty knowledgeable on the science of nutrition and exercise. I am actually a med. student and have done a selected research attachment in nutritional sciences. I have a specialist interest in this stuff you could say. I also interested in golf related sports medicine but that's a different conversation.

Currently aiming for anything over 100g protein, minimal fats (I will always get plenty from what i eat: peanut butter, eggs etc) and then pretty much as many carbs as humanly possible to eat ( @mvmac sorry if i make you jealous but i have age on my side ;-) ) This is pretty much what i did last year and put on 5kg with only 2% gain in body fat.

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@Lihu Thanks for the nutrition advice, appreciate it  but i will say that I am already pretty knowledgeable on the science of nutrition and exercise. I am actually a med. student and have done a selected research attachment in nutritional sciences. I have a specialist interest in this stuff you could say. I also interested in golf related sports medicine but that's a different conversation.

Currently aiming for anything over 100g protein, minimal fats (I will always get plenty from what i eat: peanut butter, eggs etc) and then pretty much as many carbs as humanly possible to eat (@mvmac sorry if i make you jealous but i have age on my side ) This is pretty much what i did last year and put on 5kg with only 2% gain in body fat.

Yes, it's nice being young. B-)

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Yes, it's nice being young.

And not so nice being not so young.

Yep, being young ain't so bad. Only one problem: having no money = no golf for 9 months of the year

But back on topic, my workout today:

Bench press 4x8

DB incline bench 3x10

DB Flys 3x10

Dips 4x to failure

One arm cable pushdowns 4x10

cable overhead tricep extensions 3x10

rowing 3x 350m sprints  (had nothing left in me to do anymore)

Stretching 5mins

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(@mvmac sorry if i make you jealous but i have age on my side ) This is pretty much what i did last year and put on 5kg with only 2% gain in body fat.

Hey I'm not that old! ;-) Even when I was younger I had to watch what I ate.....still jealous

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Back day yesterday:

reverse close grip lat pulldowns 4x10

bent over rows 4x 10-7

one arm rows 3x12 (accidently went too light on these, wanted 3x8ish)

seated cable row (with v bar) 4x10

barbell bicep curls drop setted in 5kg drops until failure at each weight

one arm cable curls 3x5 negatives (these hurt like :censored: )

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Shoulders+core today:

Push press 3x6

Seated DB overhead press 3x8

Face pulls 3x12

Cable rear delt raises(pulls) 3x12

BB Shrugs 3x10

Gym ball supported russian twists 3x1min

Machine oblique crunches 3x10

Plank 3x to failure

Machine crunches 4x12

Was really hot in the gym today so sweaty work but a good workout. For once the music in the gym was suitable enough that i didn't have to use my earphones :-O

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Drove one and a half buckets of balls with a heavy driver (136gm shaft/44gms on the heel), and hit another half bucket of balls with my irons. 240 balls in 2.5 hours. Then I did about 15 minutes of yoga and stretching.

I got a little sweaty, does that count as a workout?

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Full body workout, minus legs, heavy (for me), 3 sets each. Chest, incline bench; shoulders, delt raises; back, narrow pull-downs; abs, oblique turns; bi's, standing cable curls, each arm separate; tri's, split rope cable. Tried N.O. Fury pre-workout last night. Got a good pump and vascularity with a bit of an energy boost. Only used half a scoop as it was my 1st time. Anyone else try this before?
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Drove one and a half buckets of balls with a heavy driver (136gm shaft/44gms on the heel), and hit another half bucket of balls with my irons. 240 balls in 2.5 hours. Then I did about 15 minutes of yoga and stretching.

I got a little sweaty, does that count as a workout?

For sure! That is one heavy shaft :-O

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Yesterday's workout.

Deadlifts, walking iron crosses, 60 grounded knees to elbows, ring push ups

then KB class, then had an epic meal

http://thesandtrap.com/t/74957/food-thread/36#post_1015042

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Today's workout:

Bench press 2x10 1x3 1x8

Incline DB press 3x10

Cable chest press 3x10

Dips 3x12

overhead DB tricep extension 3x10

cable pushdowns (with rope) 3xfailure

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I re-built a fire pit. This required digging up the rocks (which may have been inappropriate for a fire pit and exploded) and placing 16 new 35-pound slabs of rock. My arms will feel weak tomorrow. ;)

On the bright side, they fit in the back of the Smart car last night. :)

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Yesterdays workout:

Pullups 3 sets

Deadlifts 4x5

T bar rows 3x10

Lat pulldown 3x10

One arm DB rows 3x8

Preacher curls 3x10

One arm cable curls 3x8 1x4negatives

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