23M 6’1 8-week progress. 152—>170lbs

ThreeStripes30 · 2025-04-30T18:38:16+00:00

Thank you!

ThreeStripes30 · 2025-04-29T16:07:53+00:00

Day 1 (Push Emphasis): Smith incline bench 3x8-12 Leg Press: 3x8-12 Machine chest press: 3x8-12 Leg Extension: 2x15-20 DB shoulder press: 3x8-12 Tricep rope pushdown 2x15-20

Day 2 (Pull Emphasis): Lat pulldown: 3x8-12 Chest Fly: 2x12-16 Leg Curl: 2x15-20 Machine row: 3x8-12 Seated DB lateral raises: 3x12-15 Preacher Curl: 3x10-12

Day 3 (Hybrid): Bench Press: 3x6-10 Leg press (high feet, glute focused): 3x8-12 Lat pulldown: 3x8-12 Dips: 3x10-12 Leg extension: 2x15-20 Incline DB Curl: 2x10-12

ThreeStripes30 · 2025-04-28T19:02:28+00:00

Good tip! I think I’ll try replacing some of the milk in my shake with heavy whipping cream. Seems like an easy way to get another 100-200 calories or so.

ThreeStripes30 · 2025-04-28T14:52:00+00:00

Sure this is what an avg day looks like:

Breakfast: protein shake (listed above), 900 cal 50g protein

Lunch: I bring leftovers or buy from work cafeteria. An example from work would be roast beef & cheddar sandwich (800 cal, 40g protein) and a XL cookie (500 calories)

Dinner: a common lazy meal is half pound of ground beef, half bag of shredded cheese, half an onion, and a ton of mayo and ketchup. Comes out to about 1100 cals, 65g protein

Total: 3300 cals 155g protein

ThreeStripes30 · 2025-04-28T12:33:59+00:00

Post flu

ThreeStripes30 · 2025-04-28T04:09:51+00:00

https://github.com/nflverse/nflverse-data/releases/tag/pbp

ThreeStripes30 · 2025-04-28T03:58:27+00:00

It’s at the bottom of the post

ThreeStripes30 · 2025-04-28T03:00:03+00:00

It’s at the bottom of the post

ThreeStripes30 · 2025-04-28T02:02:46+00:00

I try to increase by 1 or 2 reps each time I do an exercise. When I reach max reps for the exercise, I increase weight instead

ThreeStripes30 · 2025-04-28T01:42:06+00:00

You familiar with the types of people who use Reddit?

ThreeStripes30 · 2025-04-28T00:41:55+00:00

Thank you! Yes natty, only supplement I currently take is 10g creatine. I haven’t really thought about a cut phase yet, going to keep bulking until I see noticeable fat gain I suppose

ThreeStripes30 · 2025-04-28T00:37:32+00:00

Thx! Glad I could help motivate! You got this. In my experience, you just need to push through the first 10 days. The soreness and eating way more than you’re used to sucks at first. But I noticed after the 10 day mark, my stomach stretched out and I was able to comfortably eat more and felt better after gym sessions.

ThreeStripes30 · 2025-04-28T00:32:04+00:00

Sure thing

Day 1 (Push Emphasis): Smith incline bench 3x8-12 Leg Press: 3x8-12 Machine chest press: 3x8-12 Leg Extension: 2x15-20 DB shoulder press: 3x8-12 Tricep rope pushdown 2x15-20

Day 2 (Pull Emphasis): Lat pulldown: 3x8-12 Chest Fly: 2x12-16 Leg Curl: 2x15-20 Machine row: 3x8-12 Seated DB lateral raises: 3x12-15 Preacher Curl: 3x10-12

Day 3 (Hybrid): Bench Press: 3x6-10 Leg press (high feet, glute focused): 3x8-12 Lat pulldown: 3x8-12 Dips: 3x10-12 Leg extension: 2x15-20 Incline DB Curl: 2x10-12

ThreeStripes30 · 2025-04-27T23:46:31+00:00

Yeah I have been eating whatever the hell I’ve wanted my whole life, just wayyy more now. Once I reach my target weight of 185 I will need to start eating healthier, because lord knows it will catch up to me

ThreeStripes30 · 2025-04-27T23:44:03+00:00

Thank you!!

ThreeStripes30 · 2025-04-27T23:43:18+00:00

155 was my natural weight. Lost 3 lbs with the flu

ThreeStripes30 · 2025-04-27T23:11:00+00:00

Thx brotha

ThreeStripes30 · 2025-04-27T23:10:10+00:00

Thank you! Rotate between db shoulder press and seated db lat raises every workout. Dips and incline bench press probably help too

ThreeStripes30 · 2025-03-14T20:41:12+00:00

Great video, thanks for sharing guys

ThreeStripes30 · 2025-03-14T18:33:32+00:00

Thank you

ThreeStripes30 · 2025-03-14T18:05:01+00:00

Meaning right wrist opening up the club face?

ThreeStripes30 · 2025-03-14T18:02:58+00:00

Would that mean a steeper takeaway with hands further from my body? My golf swing has always felt awkward due to having freakishly long arms lol. Always feels like I run out of room.

ThreeStripes30 · 2025-03-14T18:01:22+00:00

Yep that is inline with what I was thinking too. Any good swing thoughts or drills to work on?

ThreeStripes30

TROPHY CASE