Training days
Day 1
- Seated cable row
- Dumbbell shoulder press
- Barbell squat
- Seated cable row
- Dumbell shoulder press
- Hanging leg raises
Day 2
- Close grip lat pulldown
- Dumbbell bench press
- Barbell hip thrust
- Close grip lat pulldown
- Dumbbell bench press
Day 3
- Close grip lat pulldown
- Cable crossover
- Barbell deadlift
- Close grip lat pulldown
- Cable crossover
- Hanging leg raises
Day 4
- Seated cable rows
- Incline dumbell bench press
- Barbell squat
- Seated cable rows
- Incline dumbell bench press
- Dumbell shrugs
Day 5
- Close grip lat pulldown
- Dumbell bench press
- Barbell romanian deadlift
- Close grip lat pulldown
- Dumbell bench press
- Hanging leg raises
Muscles trained
Back
- Seated cable rows: 2
- Close grip lat pulldown: 6
Chest
- Incline dumbell bench press: 2
- Dumbell bench press: 4
- Dumbell shoulder press: 2
Legs
- Barbell squat: 2
- Barbell romanian deadlift: 1
- Barbell deadlift: 1
Other
- Hanging leg raises: 3
- Dumbbell shrugs: 2
Daily nutrition
- Kcal: 3016.5
- Protein: 157.1
- Carbs: 319,7
- Fat: 100,8
Progress
Measurements before
- Bicep: 30
- Forearms: 26.2
- Chest: 92
- Thighs: 54
- Calves: 37.3
- Hips: 94
- Shoulders: 113.5
- Lats: 95.5
- Neck: 38.5
- Waist: 80.7
Measurements after
- Bicep: 31.5
- Forearms: 27
- Chest: 95
- Thighs: 55.3
- Calves: 38
- Hips: 96.4
- Shoulders: 114.5
- Lats: 98
- Neck: 39
- Waist: 83.5
Weight before
- Total: 72
- LBM: 64.2
- FM: 7.8
Weight now
- Total: 74.4
- LBM: 64.5
- FM: 9.9
Strenght
Before
- Close grip lat pulldown: 120 kg. 10 reps
- Seated cable rows: 120 kg. 6 reps
- Incline dumbell bench press: 32 kg. 8 reps
- Dumbell bench press: 36 kg. 7 reps
- Dumbell shoulder press: 32 kg. 5 reps
- Hanging leg raises: 6 reps
Now
- Close grip lat pulldown: 160 kg. 4 reps
- Seated cable rows: 120 kg. 10 reps
- Incline dumbell bench press: 40 kg. 8 reps
- Dumbell bench press: 44 kg. 7 reps
- Dumbell shoulder press: 32 kg. 7 reps
- Hanging leg raises: 6 reps
Progress photos
before & after
before & after
before & after
before & after
before & after
before & after
before & after
before & after
Conclusion
- I gained way too much fat (2.1 kg) and only some mucle (0.3 kg), if my measurements were correct.
- I was on vacation, which can be seen in the spike of my weight (7-18. october)
- It seems like I mainly improved my lats and chest, which makes sense, since these were the only muscles where I did the most sets per week
- I only measured my weight once per week, and it might have been more accurate to weight myself daily, and find the weekly average
- I’ve also considered buying a Withings scale, to automate the process of writing it down, so I only have to step on it. Perhaps it could also give me some data on bodyfat, where I could find the weekly average
My thoughts about how to improve
- I need to gain weight more slowly, since I can probably only gain 1 pound of muscle per month
- I think I need to do more sets for each bodypart
- Maybe not enough recovery?
- Maybe I need to increase protein intake? (I need to research this)
- Maybe too much stress because of my active lifestyle?
- Maybe a high frequency training program where I train all muscles everyday isn’t for me
- I think I will try a push, pull, leg split instead
I mean lean body mass and fat mass 