Barbell overhead press 3x8
Barbell curl 2x10
Dumbbell incline bench 3x8
Dumbbell rows 3x8
EZ tricep extensions 2x10
Barbell squat 3x10
Dumbbell lateral raises 2x10
simple 3 day a week program.
Starting weights - end weights
Squat 145lbs to 375lbs x6
Deadlift 185lbs to 447lbs x5
DB incline bench 40lbs to 125lbs (per hand) x9
Barbell press 60lbs to 198lbs x 5
Chinups 0 to 6 x 95lbs attached
Dumbbell rows 70lbs to 135lbs )per hand) x8
Barbell curls 55lbs to 160lbs x10
Lateral raises 25lbs to 75lbs x10
EZ tricep extensions 50lbs to 190lbs x 8
Lost 112lbs using intermittent fasting no calorie counting just being sensible.
Did cardio 2-3 times a week on off days, mainly stationary bike. Started very light, got to around 45 minutes high effort, never tracked bike wattage or anything.
Had one day a month i ate whatever the frick i wanted. Saw shit progress for the first 4 months until I nailed my sleep pattern. Social life has died as i no longer drink, smoke or go bed later than 10pm except on holidays or christmas etc.
I got this routine here so I figured I would show my progress here. I switched dumbbell bench in because i don't have a bench stand. I added lateral raises in because i felt it was better than working triceps or biceps twice and side delts never. Never did any ab stuff on days off. No rest pause as i thought it sounded moronic and complicated.
Fasted from waking up to 3pm everyday. Took yohimbine and drank black coffee until then, then had a couple meals then would stop eating a few hours before bed time. Probably got around 80g to 130g of protein most days.
Took a week off every 3 months for mental recovery. In that week I didn't do any exercise whatsoever. I am going to take a week off and start my new program then.