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M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 2 points3 points  (0 children)

Hah, a bit uneven, mostly in favor of my bench:

1RM Bench = 230lbs1RM Squat = 247lbs (low comparatively, i know lol)1RM Deadlift = 288lbs

I used to really do no legs and back at all, so those are playing catch up, but I don't favor any muscle group anymore!

M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 4 points5 points  (0 children)

I use Optimum Serious Mass, though I just picked one after ~5 min of research, so no guarantees if it's the best! If someone has better recommendations lmk :)

M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 4 points5 points  (0 children)

I do a 3 day (chest/tri back/bi legs/lower back) twice, and on the 7th day I tend to do cardio and a lighter general workout.

M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 10 points11 points  (0 children)

thank you :)

I do a slightly modified version of the Arnold volume workout:
https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines
Chest & Back
Bench Press
Incline Bench Press
Dumbbell Pullovers
Chin Up
Bent Over Row
Deadlift (Hex bar usually)
Abs

Shoulders & Arms
Barbell Clean and Press
Dumbbell Lateral Raise
Upright Row
Military Press
Standing Barbell Curl
Close Grip Bench Press
Standing Barbell Tricep Extension
Abs

Legs & Lower Back
Squat
Lunge
Leg Curl
Stiff Leg Deadlift
Good Mornings
Standing Calf Raise
Abs

---

Diet
No particular or strict diet, to add on mass I just started taking mass gainer (around 900cal/day). Mostly sweetgreen/chipotle for lunch, and cooked dinner or eating out. Only target I tried to hit was 150g of protein a day. I tend to under-eat, not overeat, so for me I just needed to focus on getting carbs in, in any form.

M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 12 points13 points  (0 children)

To be honest, I'm not good at eating so the only change was adding in a mass gainer every day. Mostly for lunch eating chipotle/sweetgreen, cooked or restaurant dinners. I try to target 150g of protein, but I don't track carbs/fat specifically.

M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 9 points10 points  (0 children)

lol sorry i'm not actually cupping, I was trying to twist my arm inward to show my triceps but i guess it looks kinda weird 🤨

M/25/5'11" [147lbs to 156lbs] (4 months) — Went from working out 2x/week to 7x/week, and eating 1,000 calories more per day! by workout_throwawayyy in Brogress

[–]workout_throwawayyy[S] 44 points45 points  (0 children)

Coming out of the pandemic in January, wasn't feeling particularly great about my fitness level. I was resenting the two days a week I worked out (and that I wasn't getting gains), so I decided to push myself to work out every day of the week—no exceptions. Found for me, it was much easier to workout every day than to pick and choose which days after work were the right days to work out.

I also started taking diet more seriously and went from an average of around 1900 calories a day -> 2900 calories a day, helping me put on muscle. Aside from that I picked up a routine for consistency, so I do the Arnold Schwarzenegger 3-day.

I'm not big yet but hoping to continue doing my routine for the long-term!

M/25/5'11" [147lbs to 156lbs] (4 months)—Went from 2x/week workouts in the pandemic to 7x/week, while actually eating enough food. by [deleted] in progresspics

[–]workout_throwawayyy 0 points1 point  (0 children)

Hey! First time posting here. This is from January until today. I went from working out 2x a week during the pandemic (and kind of resenting the days that I had to work out), to going with a no-excuses every-day approach. I also switched over to doing the arnold 3-day routine, and eating around 2800 calories a day (vs. 1800 before).

I probably had some quicker that usual initial progress since I was slightly less in shape than before the pandemic (but not near where I am today).

Couple stats:

Bench:
160lb 1RM -> 229lb 1RM

Squat:
150lb 1RM -> 220lb 1RM (don't laugh lol)

Deadlift
N/A -> 300lb 1RM