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Lean bulking cycle powered by PSL

Legs for me today. Low rep higher weight day and I'll probably throw in something else. Lol


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Nice. I’ve switched to a low rep high weight plan for my bulk training as well.
 
Bench went well today worked up to 315 for a single now to make it for a double. Baby steps. Lol
Was going to hit legs but my back was really sore from Sunday.


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Going to post some progress pics of where I started from to current status View attachment 94951
Start Jan 2015 , 240lbs
View attachment 94952
First show October 2016 , 173 lbs
View attachment 94953
Second show July 3017 , 180lbs
View attachment 94954
As of today 209 lbs

I'm not the most muscular guy but I'm trying. Started this late in life but now it is my life.


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One of the most dramatic changes ive ever had a chance to see! BG is one hard core dedicated man! Congrats on the changes!
Cant wait to see whats to come.

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One of the most dramatic changes ive ever had a chance to see! BG is one hard core dedicated man! Congrats on the changes!
Cant wait to see whats to come.

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Thank you sir. I try and give it my all. I will never be that fat guy again.


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Yesterday was my off day. Today was back some shoulders and biceps. Tomorrow is legs with the coach so it will be a killer for sure.


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Leg night

4x15 standing leg curls
4x10 stiff leg deads
4x15 sissy squats
4x12 ssb bar squats
Walking lunges
4x15 leg extensions


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Back with the wife tonight. About 45 min work out

Lat pull downs 4x10
Single arm cable rows 4x12
Bent over bar bell rows 4x10
Rack pulls 4x10
Stiff arm pull downs 4x12


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This morning I hit upper chest and shoulder quick be fore I went and cheered on some guys at a power lifting meet

Smith machine incline 4x12
Cable inclined fly 4x12
Dumbbell flat bench 4x12
Dumbbell incline 4x12
Over head press 4x12
Front raises 4x10
Side raises 4x12
Upright rows 4x10
45 min work out.


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**broken link removed**
Meal prepping for next week


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**broken link removed**
Macros for the day but doesn't include dinner. This will be the norm this week. I need about 500 more calories to hit my 4000.


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Chest and triceps tonight

Chest all dumbbell work

Flat bench 4x12
Incline 4x12
Incline fly 4x12
Cable fly 4x15

Triceps
Rope pull downs 4x15
Single arm pull downs 4x15
V bar push down 4x15
Over head dumbbell 4x12
Kick backs 4x15


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**broken link removed**
Meal prepping for next week


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Prep me up some while your at BG!! Looks good

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Weighed in at 213 this morning and still looking pretty lean.


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Shoulders tonight

Over head press 4x10
Cable rear delts 4x15
Side lat raises 4x12
Seated dumbbell press 4x12
Front delt raise with plate 4x12
Through in some traps
Smith behind the back raises 4x12



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Tonight is legs with the coach again. I'll post up what we done.


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