Fygle's road to mass gain

[Fygle]

Mhm!

[Fygle]

Weights day:

Flat bench: 3x10 (63kg)

Bent row wide grip: 3x10 (62,5kg)
+S.L. calve raise on edge: 3x10 (17,5kg backpack)

Deads: 3x10 (97kg)

Barbell curls: 10x3 (41kg)

Quad extentions: 3x10 (60kg)
+Standing triceps extensions: 3x10 (34,5kg)

Shrugs: 3x10 (65kg)

[ironwill]

Hope all is going well. Numbers seem to still be climbing.....nice work.

[Fygle]

Thanks mate

[Fygle]

Thinking about changing to an upper/lower split over Christmas, see if that has any impact on progress. I have been on full body since february, I think. Is 6 still a good number of exercises each day?

Taking tips on a good lower + upper exercise setup I don't wanna over/underwork anything.

[Fygle]

Excellent, cheers Les! Heavy lower REALLY looks heavy. I will keep doing abs on cardio days like I have been, instead maybe I will sneak in 1 isolation exercise each day.

Will deadlifts and squats create any problems with the way they work lower back, with for instance bent rows on an upper day straight after eachother?

[Fygle]

Weights day:

Flat bench: 3x10 (63kg)

Upright rows: 3x10 (40kg)

Military press: 3x10 (44kg)

Front raises: 3x10 (22,5kg)

[Fygle]

Weights day:

Military press: 3x10 (44kg)

Pushups: 8x narrow > 9x mid > 10 wide (27,5kg backpack)

Squats: 3x10 (75kg)

Dips: 3x10 (36kg backpack)

Bent row normal grip: 3x10 (65kg)

Hamstring curl: 3x10 (43kg)

[ironwill]

Numbers look like your kickin butt. Nice job.

[Fygle]

Cheers!

[Fygle]

Cardio day:

12 min misc ab work > 10 min warmup > 15min HIIT > 10 min SS.

[Nokie173]

What kind of abs workout you do? Don't tell me sit ups??? Oh no no no....

[Fygle]

Something called tuck crunches (w/weights), reverse crunches, side planks, diagonal planks and oblique raises (w/weights).

[Fygle]

Weights day:

Flat bench: 3x10 (63kg)

Bent row wide grip: 3x10 (65kg)
+S.L. calve raise on edge: 3x10 (17,5kg backpack)

Deads: 3x10 (97kg)

Barbell curls: 10x3 (41kg)

Quad extentions: 3x10 (60kg)
+Standing triceps extensions: 3x10 (34,5kg)

Shrugs: 3x10 (65kg)

[Fygle]

Time to completely ignore diet for a few days, happy holidays all!

Kicked off Christmas today with this beaut!



It's called lutefisk, or lye fish in english. It's dried cod that's been soaked in lye, then water, with potatoe, mashed peas, mustard, bacon, and syrup. Yum!