Approved Log My Right Size Diet body transformation log

[the_alcatraz]

@SSFITNESS 1 picture
you sitting there holding a paper with your username
normal background post that up

 

[SSFITNESS]

i gotta say you got the most interesting pics bro
how about a pic with not your driver license just your username you holding it on a piece of paper

 

[SSFITNESS]

There ya go

 

[SSFITNESS]

Currently my diet is the same except I've added 10 grams of protein via amino acids.
I train 1 day on 1 day off 15 to 20 seconds max between sets
Chest
Flat bench dumbbells press 10 sets 20 reps
Incline bench 7 sets 20 reps
Flat fly 4 sets 20 reps
Dumbbell pullovers 3 sets 20 reps

Back workout 1 "width"
All pull ups are to failure
Wide grip pull ups 5 sets 7 reps
Underhand grip 5 sets 7 reps
V bar pull ups 5 sets 8 reps
Dumbbell pullovers 5 sets 20 reps

Delts and traps
Seated dumbbell press 5 sets 20 reps
Bent over rear delts 5 sets 20 reps
Lateral fly 5 sets 20 reps
Front dumbbells raises 5 sets 20 reps
Dumbbell shrugs 4 sets 30 reps

Arms
Peak concentration curls squeezing at top not lowering the weight all the down to keep pressure on the entire time 5 sets 20 reps
Body drag curls 5 sets 20 reps
Hammer concentration curls 5 sets 20 reps
Lying triceps extension "single arm" 5 sets 20 reps
Seated behind the neck dumbbell extension 5 sets 20 reps
Seated single arm overhead extensions 5 sets 20 reps

Back workouts 2 "thickness"
Bent over dumbbells rows overhand 5 sets 20 reps
Single arm rows 5 sets 20 reps
Tbar style dumbbell rows 5 sets 20 reps
Dumbbell pullovers 4 sets 30

To keep legs same size I use the stationary bike and 500 bodyweight squats about every 10 days.

Every rep I do is 2 seconds up 3 seconds down and I try not to ever lockout to keep as much intensity on the muscle as possible. My training is very much in line with Vince Taylor and Serge Nubret

 

[SSFITNESS]

My pics will always have altered backgrounds because I train at home. My gym is an attic with a bench, some dumbbells and a couple different types of pull up bars. Im caretaker for my 94 year old grandfather so I work with what I have. This is also why my training is so high in rep with such short rest time in between, my dumbbells only go up to 45lbs

 

[MUSTANG_18]

My pics will always have altered backgrounds because I train at home. My gym is an attic with a bench, some dumbbells and a couple different types of pull up bars. Im caretaker for my 94 year old grandfather so I work with what I have. This is also why my training is so high in rep with such short rest time in between, my dumbbells only go up to 45lbs

i see thats ok you dont need to change backgrounds. you train in the attic so post that normal
you actually look really good and the changing background makes you look fake imo

Currently my diet is the same except I've added 10 grams of protein via amino acids.
I train 1 day on 1 day off 15 to 20 seconds max between sets
Chest
Flat bench dumbbells press 10 sets 20 reps
Incline bench 7 sets 20 reps
Flat fly 4 sets 20 reps
Dumbbell pullovers 3 sets 20 reps

Back workout 1 "width"
All pull ups are to failure
Wide grip pull ups 5 sets 7 reps
Underhand grip 5 sets 7 reps
V bar pull ups 5 sets 8 reps
Dumbbell pullovers 5 sets 20 reps

Delts and traps
Seated dumbbell press 5 sets 20 reps
Bent over rear delts 5 sets 20 reps
Lateral fly 5 sets 20 reps
Front dumbbells raises 5 sets 20 reps
Dumbbell shrugs 4 sets 30 reps

Arms
Peak concentration curls squeezing at top not lowering the weight all the down to keep pressure on the entire time 5 sets 20 reps
Body drag curls 5 sets 20 reps
Hammer concentration curls 5 sets 20 reps
Lying triceps extension "single arm" 5 sets 20 reps
Seated behind the neck dumbbell extension 5 sets 20 reps
Seated single arm overhead extensions 5 sets 20 reps

Back workouts 2 "thickness"
Bent over dumbbells rows overhand 5 sets 20 reps
Single arm rows 5 sets 20 reps
Tbar style dumbbell rows 5 sets 20 reps
Dumbbell pullovers 4 sets 30

To keep legs same size I use the stationary bike and 500 bodyweight squats about every 10 days.

Every rep I do is 2 seconds up 3 seconds down and I try not to ever lockout to keep as much intensity on the muscle as possible. My training is very much in line with Vince Taylor and Serge Nubret

big volume day