218.0
Macros adjusted to,
250g carbs, 55g fats, 200g protein.
Had to reassess my goals because I still was hanging on to weight goals that are kind of meaningless at this point.
The overall goal is to add lean muscle mass. And not be fat of course.
So...
Program, push, pull, legs.
Duration 5 weeks.
Goals, 300 lbs bench press, increase size of front delts, chest and arms.
Maintenance, the entire rest of my body save for abs will be put into lower set, 8 rep to maintain.
The idea is to use a bench program for chest, (came from metal, huge thanks) using bodybuilders form not powerlifters to increase my bench in 5 weeks.
Then use the higher weight as maintenance in the next 4 or 5 week program while focusing in a different lagging part using the same principles.
Here goes!
Push
The (BP program is all metals, huge thanks) I'll follow up with how it went.
Bench press
Bar x10
95x10
135x10
165x10
185x3
205x3
225x3
245x3
Cable cross 4x8
Dumbbell press 4x8
Side raise 4x8
Triceps rope pressdowns 10x10
Triceps rope overhead 10x10
Macros adjusted to,
250g carbs, 55g fats, 200g protein.
Had to reassess my goals because I still was hanging on to weight goals that are kind of meaningless at this point.
The overall goal is to add lean muscle mass. And not be fat of course.
So...
Program, push, pull, legs.
Duration 5 weeks.
Goals, 300 lbs bench press, increase size of front delts, chest and arms.
Maintenance, the entire rest of my body save for abs will be put into lower set, 8 rep to maintain.
The idea is to use a bench program for chest, (came from metal, huge thanks) using bodybuilders form not powerlifters to increase my bench in 5 weeks.
Then use the higher weight as maintenance in the next 4 or 5 week program while focusing in a different lagging part using the same principles.
Here goes!
Push
The (BP program is all metals, huge thanks) I'll follow up with how it went.
Bench press
Bar x10
95x10
135x10
165x10
185x3
205x3
225x3
245x3
Cable cross 4x8
Dumbbell press 4x8
Side raise 4x8
Triceps rope pressdowns 10x10
Triceps rope overhead 10x10