Day A
Flat bench 11-15 RP
Bradford press 15-30 RP
Close grip pin press 11-15 RP
Chins 15-20 RP
Mat pulls 2x5-8 SS
Day B
BB curls 20-30 RP
Grippers 11-20 SS
Standing calf raise w/SSB 10-12 SS
SSB good mornings 15-20 RP
SSB Squat 4-8 SS + WM
Day A
Floor press 11-15 RP
Strict press 11-15 RP
CG bench press 11-15 RP
NG chins 15-20 RP
Deadlift 2x9-12 SS
Day B
DB curls 20-30 RP
Reverse curls 11-20 SS
Seated calf raise 10-12 SS
Front squat 4-8 SS + WM
RDL 10-15 SS
Day A
Dips 11-15 RP
Machine shoulder press 11-15 RP
2-board press 11-15 RP
Lat pulldown 15-20 RP
DB rows 10-12 SS
Day B
EZ bar curls 20-30 RP
Hammer curls 11-20 SS
Standing calf raise 10-12 SS
GHR 15-20 RP
BB box squat 4-8 SS + WM
Congrats on your results, it's insane how much stronger you've gotten at that weight. Jealous. One thing about the weightgainer. Those things use a lot of maltodextrin, which is a complex carb but actually has very weak bonds so it's high GI and basically it's no different from sugar, if you were planning on "clean" bulking (there are some products that use oats as the carb source but they barely have any calories in comparison).
ReplyDelete@l3loodFist - Yeah, I'm considering using "Up Your Mass" with a scoop of whey. This is really more just to slowly and gradually introduce calories, and I figure my morning shake is my weakest link in terms of calories compared to other meals, and in terms of nutritional timing, it's the part of the day where I can get away with a little dirtier source of cals.Thanks for the heads up and the congrats. Hope Portland is treating you well.
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