[3onDubs]

^^^ Not that you need my advice, but for me, that split would be lacking in the lat/legs department...IMO, if you're natty you need to hit each muscle at least twice a week, more if it's lacking.

I do a push/pull/legs split (switched over from the 5 day bro split).

[csu87]

Originally Posted by 3onDubs

^^^ Not that you need my advice, but for me, that split would be lacking in the lat/legs department...IMO, if you're natty you need to hit each muscle at least twice a week, more if it's lacking.

I do a push/pull/legs split (switched over from the 5 day bro split).

trust me, that 100 rep deadlift workout kills your legs. I got about the same amount of sore from my normal leg days and actually gained a good bit on my squat rep max as well.

And between cleans and then your rows/pulldowns on the deadlift days, you work your lats plenty.

If you want, you can always add in ancillary lifts to the program, but that would add time to the workouts, which it sounds like he doesnt have.

I agree, hitting body parts you want to focus on twice a week is ideal, but not everyone can get to the gym enough to do that. This program keeps your size up, strength up and helps you from regressing. Also, if you rep right with the main lifts, you will gain some. Granted, not as much as a full fledged program, but still, you can gain a good amount for the work put in.

[EL Jeffe 5]

I weigh 195

Bench 315

[araaadi]

Weigh in at 230, age 23 and I've been lifting for about 2 years and 100% nat
Not much into bodybuilding, but having a good time power lifting.
PR's are
335x1 Bench
210x1 OHP
465x1 Sumo dead
405x1 Squats
All my PR's are done raw, without belts, sleeves, straps, or wraps
These should be steadily going up, was injured in February with slightly lower PR's, had to take three months off and just recently started to break some old PR's

[Alen E90]

Good for you OP! You and I are very similar. I also care A LOT about the way my body looks. I only drink maybe once a month and I have also never smoked anything in my life and never will.

Love hitting the gym! Keep up the good work bro!

[Mr.SugarSkulls]

Originally Posted by Alen E90

Good for you OP! You and I are very similar. I also care A LOT about the way my body looks. I only drink maybe once a month and I have also never smoked anything in my life and never will.

Love hitting the gym! Keep up the good work bro!

Yep! I used to drink a lot in my early 20s, would hit the gym constantly, but barely see results. Now in my late 20s, Had to overhaul the diet, quit the drinking- thankfully like you, don't smoke- nor will I- and on the weekends, if I do decide to be social- always after a gym trip is made JUST in case i do get a drink or two.

Just finished a 2 months bulk, so right now I'm getting back on cutting. First weeks been rough, considering I'm at a 1500 calorie deficit, and man- even though I'm taking in 3200 calories- it makes a huge difference! Fasted cardio every other day too

Appreciate the love and keep up the good work too brother!

[Alen E90]

Originally Posted by Mr.SugarSkulls

Yep! I used to drink a lot in my early 20s, would hit the gym constantly, but barely see results. Now in my late 20s, Had to overhaul the diet, quit the drinking- thankfully like you, don't smoke- nor will I- and on the weekends, if I do decide to be social- always after a gym trip is made JUST in case i do get a drink or two.

Just finished a 2 months bulk, so right now I'm getting back on cutting. First weeks been rough, considering I'm at a 1500 calorie deficit, and man- even though I'm taking in 3200 calories- it makes a huge difference! Fasted cardio every other day too

Appreciate the love and keep up the good work too brother!

We just have to keep on pushing!
Thanks!

[M3STiJ]

34 years old, 5ft/10in, 160 pounds, 8% body fat. I really like to work out and staying in shape. Most of my workouts involves a lot of hiking and strenght training. BTW I just joined this forum and should be taking delivery on my 2016 M3 really soon.

[csu87]

Originally Posted by Mr.SugarSkulls

Yep! I used to drink a lot in my early 20s, would hit the gym constantly, but barely see results. Now in my late 20s, Had to overhaul the diet, quit the drinking- thankfully like you, don't smoke- nor will I- and on the weekends, if I do decide to be social- always after a gym trip is made JUST in case i do get a drink or two.

Just finished a 2 months bulk, so right now I'm getting back on cutting. First weeks been rough, considering I'm at a 1500 calorie deficit, and man- even though I'm taking in 3200 calories- it makes a huge difference! Fasted cardio every other day too

Appreciate the love and keep up the good work too brother!

Cutting and fasted cardio. My 2 least favorite things to do.

Whoever thought up fasted cardio should be shot.

[Sustanon250]

Originally Posted by araaadi

Weigh in at 230, age 23 and I've been lifting for about 2 years and 100% nat
Not much into bodybuilding, but having a good time power lifting.
PR's are
335x1 Bench
210x1 OHP
465x1 Sumo dead
405x1 Squats
All my PR's are done raw, without belts, sleeves, straps, or wraps
These should be steadily going up, was injured in February with slightly lower PR's, had to take three months off and just recently started to break some old PR's

Great stats for a "natural" athlete

I'm 5ft 10" and 284 pounds

Bench PB 396 pounds for 8 reps

Not natural though

[araaadi]

Originally Posted by Sustanon250

Great stats for a "natural" athlete

I'm 5ft 10" and 284 pounds

Bench PB 396 pounds for 8 reps

Not natural though

Jeez, 5'10 and 285 pounds sounds like a walking tank.

Just hit 340 bench x1 on my instagram araaadi

[jose_sonictuning]

I just found this thread!!! I love it!!!!

Still workin on everything but:

5'10 1/2"
164 lbs
5.7% BF

If there are people that post workouts on their IG's....def post them here too! I always love adding new routines if I feel like they would help me! I post some as well if anyone wants to follow.

jose_a_24 - Keep up the great work everyone!!!!

[p-lethal]

i'm a national level men's physique competitor. here is me 4 weeks out from my last show. currently in the off-season trying to grow more before my next show.

[mashimarho]

Very cool.
I'm a gym nut as well... Just work hard and eat clean.

5'9
180
BF ~9%

bench 310x1
squat 315x1
DL 495x1

[EstorilM]

Used to be in really good shape. I was 5'9" and 190ish at I would guess 10%. Could dead lift 425x5 and played bball for hours multiple times a week. I could easily grab rim on a 10ft hoop as well.

Now, not so much The last year or two have been pretty sad. Lost a good amount of muscle and put on a bunch of fat. Around 210 now but much less muscle. Need motivation/discipline. Hit the gym pretty hard today, so thats a start.

Here is a pic back when I was 190ish...(yes I know, strong lighting)

[geneatals]

gym rat the past 15+ yrs.

this past year has been the best for me though, between studying and getting my CSCS (learned a lot about cycling and programming )along with counting my macros/calorie intake (using the myfitnesspal app)..all have put in me the best shape I have felt and looked (per my wife) ever. It helps that wifey has also gone hard on training and the nutrition side of it....

I can honestly say (as I always do) what you do in the kitchen is harder and more important that what you do in the gym...

sundays are our meal prep day...even the kids like our meal preps (usually they take the ground turkey ones...lol)

[1MOREMOD]

Originally Posted by p-lethal

i'm a national level men's physique competitor. here is me 4 weeks out from my last show. currently in the off-season trying to grow more before my next show.

I can fix that for you beer and cake diet will have those pesky veins hidden in no time.

[p-lethal]

Originally Posted by 1MOREMOD

I can fix that for you beer and cake diet will have those pesky veins hidden in no time.

not a fan of cake but i'll take some beer and ice cream!

[1MOREMOD]

Originally Posted by p-lethal

not a fan of cake but i'll take some beer and ice cream!

That will work too. Carb load until you explode

[Yoddha]

Huge gym junkie here. Made a three year transformation and am still going. I started off at 6'2 110 lbs in 2012. I am not 6'2 225 lbs 9% body fat as of October 26, 2015. My end goal is to reach 250-260 lbs on a bulk and then cut down to 6% body fat at 235-240 lbs.

[Em135eye]

Always been a fitness freak (now 40) but I found when I overdid it, my surfing and martial arts suffered; got too heavy to catch waves, slowed down in martial arts.
So trimmed a bit and found a good balance. I run a fair bit, surf a lot, sea swim, cycle and more.

Won my first triathlon, won a surf comp, won a 3.5 mile running race, was ranked top 5 kick boxer in the UK. Less competitive now but still do plenty; my workout is now at home with a few weights, a heavy bag, pull up bar and my own music, very loud. Did the gym thing for two decades but no interest in bulking so maintenance workouts work for me.

Not big but 5'8", 160lbs, very low body fat, 28" waist, 42" chest. Not too bad for an ageing old bloke.

[Mikewitdayasm3]

Bw:185~190 Height 5'8"
Bp:385lbs
Dl:500
Squat: 525