I started after finishing my schooling, I was bored at home during the holidays and decided to join the gym. Growing up I was rather skinny and I finally decided to make a change. One of the reasons why I started was to see how far I could push my body and also to take my body beyond my furthest expectations
Chest Size: 42″
Waist Size: 31″
Quad Size: 24″
Calves Size: 14.8″
Biceps Size: 16″
Forearms Size: 12.5″
Meal 1: Cup of oats, 4 egg whites and a yolk
Meal 2: Brown rice with chicken and veggies
Meal 3(Pre workout): Cup of oats, Orange juice
Meal 4: Brown rice with chicken and veggies, Protein shake
Meal 5: Brown rice with chicken and veggies
Meal 6: Almonds with protein shake
Max Deadlift: 370lb
Max BenchPress: 250lb
Max Squat: 330lb
Goals: To get a aesthetic physique, I want to be 180lbs at 7-8% bf.
Monday – Chest
Chest –3 sets 8-12 reps- Flat dumbell press, inclined bench press, incline flys, pec flys.
Tuesday – Back
Back – 3 sets 8-12 reps- Pull ups , deadlifts , lat pull down, barbell rows
Wednesday – Shoulders
Shoulders –3 sets 8-12 reps- Overhead dumbell press, front raises, dumbell side raise, dumbell reverse curl, smith machine shrugs
Thursday – Arms
Bicep – 3 sets 8-12 reps- Standing EZ curls, incline dumbell curls, one arm preacher curls.
Triceps – 3 sets 8-12 reps- Triceps dips, Overhead dumbell extension, rope pull downs.
Friday – Legs
Legs – 3 sets 8-12 reps- Squats, Leg press machine, lying leg curl, calf raise