[B]

Ok, I am convinced. Wasn’t sure about it. Thought that would maybe be too long without Progression in load.

Maybe my cardiovascular fitness isn’t that great anymore and contributes here.

But anyways I will stay and bully the weight up, thanks!

[B]

To me it looks good. Using the same template I had to figure out some modifications after a while (exercise wise) but it is a very good start.

I don’t know how big you calorie surplus will be, but I could be possible that you will have to fight for every rep.

[B]

Thanks!

So I’ll do what you suggested me.

For the aspect with the lats I think that bringen up the Lats (especially the iliac part) should fill out this gap ab bit. When I do my lat pulls to hit this part I can feel that lower half/third contracting nice.

[B]

Hey buddy, Have you got any physique pictures?
Everyone is built different structurally, Genetics will play a big role in this. My advice would be to get lean first. Very lean and see what your actually working with. Then slowly reverse out from there. The beauty about bodybuilding is creating your own ideal physique.

Thanks for the reply. I marked the spots in red. It seems the lower parts of the obliques are way thicker than the upper?

[B]

I have a dumbbell attachment. The whole flipping other dumbbels over is not necessary anymore and the feeling of the presses way better. Up to 70kg, but he is an engineer, maybe he will construct heavier ones. Don’t know.

https://www.pit-training.de/shop/equipment/hooks/pit-hooks-set/

[B]

I can’t see any pictures of the plan, but the general concept is very well. I’m innig for three months now.

[B]

Would do it on heavy days. I do it similar with deadlifts. Works fine.

[B]

2 hour spaces , 3.15 , 5.15 , 7.15

Thanks! I will change it this week!

[B]

Ok, I get it – was a bit confused. So at around the training window there is no 3-4 hour time space between (maybe if one considers, that dinner will be slower digested) and this shouldn’t be a problem? I like to understand everything I do, even if it is not necessary all the time.

[B]

change the pwo to eaa or mps max and slam it at 5.15 pm 🙂

Hey Jordan, thanks for the reply, you mean take it at 15.15?

[B]

Some nice improvements since I started. Should be a bit memory effect but I don’t know how much considering I am about 8 kgs lighter than I was and at some lifts and on some (deadlift) I am stronger than ever. Just some examples for the last months:

Deadlift 140 x 10 –> 165 x 8

Bench 80 x 7 –> 90 x 6 (x7 with 8kg more)

Flat db bench 28s x 16 –> 30,25s x 18

High incline shoulder press 50 x 10 –> 60 x 9

Chest supported db row 28s x 11 –> 38s x 10

[B]

I am not fully convinced with this full rom.

I often see that the „half reppers“ have better chest and bicep muscles. Maybe just a correlation.

Much of the push videos on this app also show techniques that would have a drawn line between the handles come maybe 3-5cm close to the chest before going up again.

There was evidence that this ROM could contribute more to middle fiber hypertrophie compared to the stretched ROM that grows more distal fiber Hypertrophie. Chris Beardsley mentioned this in his book i memory serves me well.

My question doesn’t contain any critique on techniques people have. It’s more that I am courious.

[B]

Yes I get the point both of you made.

So by saying around I mean i have a standard range of macros and Kalories per day. But as my level of activeness differs widely i add more calories to ensure not being in a deficit.

Training is good. Like it. Yesterday for example i was able to progress on all push exercises.

Added a kg on incline DB bench, a rep on shoulder press and 5kg on dips. So even with this pace, looking in the logbook next year’s end there should be gained quite some ground.

The goal physique would be something like Scott Adkins (some similarities in proportions although I doubt the stats he claims)

https://aznbadger.files.wordpress.com/2010/06/2006_undisputed_2_01.jpg?appview

[B]

Hello guys,
nice to see some reading this log.

Yes, I think I get done more things right with the diet than wrong.

I hit at least 2g / Kg and spread my protein out through the day. This week on average 2,2g/kg.

With carbs it is at around 3.75g/kg and fats usually around 1g/kg.

The „stalling exercises“ are mainly push. I contribute this to my very long arms. If I look at these exercises on a day to day basis it is sometimes a back and forth. Looking at this on a two month scale I can see progress.

Some of the exercises are shitty. I will replace them (for example I bought a Viking press attachment for shoulders and it pumps the whole delt like never before. High reps bb and dumbbell pressing are not nearly as good as this Viking press.).

A will take a shot as adding a bit volume as you suggest.

[B]

Thanks to all.

Yes this should be the way. Only caveat here is that the right triceps (right pec is smaller) overcompensates.

So with the mentioned unilateral work one cornerstone is set. The aspect that most push exercises are affected by stronger tris is one that I have to meet. Maybe some more isolation for chest.

I talked to a healthcare professional who also has some good lifts and he said I maybe should try to incorporate 1-2 sets of flies ( 15-25 reps) for just one side. I would not make the case worse.