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  1. #1
    Registered User 3268johns's Avatar
    Join Date: Jun 2022
    Age: 52
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    No progress in 1.5

    Hello don’t know if this is allowed or no in here.
    I’ve been training for about 1.5 years and no progress in terms of muscle gain.

    Started with 3 days a week just running full body just to get used to the gym and equipment.
    Then Moved on to 4 day split, Monday,Tuesday,Thursday and Friday.
    Monday upper:

    Flat bench
    Bent over row
    Machine shoulder press
    Tri extension
    Face pull
    Close grip lat pull down
    Pec Dec
    Chest supported t bar row
    Incline dumbbell press
    Skull crusher
    Bicep curl
    Hammer curl
    Cable lateral rise
    High to low cable fly
    Machine row

    Tuesday lower:
    Leg curl
    Leg extension
    Seated calf rise
    Squat
    Deadlift
    Rdl
    Hack s
    Seated leg curl
    Seated leg press
    Seated leg press calf rises
    Hyperextention

    Thursday upper:
    Assisted pull up
    Assisted dips
    Incline bench press barbell
    Cable single arm extension
    Cable fly
    High to low machine row
    Seated incline bicep curl
    Shoulder press dumbbell
    Preacher curl
    Lat pull down
    Cable tri extension
    Seated cable row
    Reverse fly
    Machine cheat press

    Friday lower:
    Same thing as Tuesday just changing seated leg press to normal leg press.

    Everything is 5sets of 10-12 reps and mostly to failure. And my recovery is pretty good.
    Never tried for 1rm but
    Bench is 60kg 5x5
    Squat is 85kg 5x5
    Deadlift is 100kg 5x5
    Shoulder press 45kg 5x5



    I try my best to eat clean but I don’t really have the money or the time to be cooking so I just eat what my mom cook for me/family.

    When i started I weighed anywhere between 70-75 and right now I weigh around 74kg
    And I’m 185cm age 18.

    It be helpful if you guys can tell me what things I should Change and what should I do.
    Also if you think I should add or remove exercise or running a new program let me know, don’t really know what to do.



    Thank you
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Yesterday, I did:

    Paused deadlifts 2x3
    Yates row 5x8
    Bench 2x6
    OHP 2x5

    My next workout is on Sat.
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  3. #3
    Registered User coachcalande's Avatar
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    Originally Posted by 3268johns View Post
    Hello don’t know if this is allowed or no in here.
    I’ve been training for about 1.5 years and no progress in terms of muscle gain.

    Started with 3 days a week just running full body just to get used to the gym and equipment.
    Then Moved on to 4 day split, Monday,Tuesday,Thursday and Friday.
    Monday upper:

    Flat bench
    Bent over row
    Machine shoulder press
    Tri extension
    Face pull
    Close grip lat pull down
    Pec Dec
    Chest supported t bar row
    Incline dumbbell press
    Skull crusher
    Bicep curl
    Hammer curl
    Cable lateral rise
    High to low cable fly
    Machine row

    Tuesday lower:
    Leg curl
    Leg extension
    Seated calf rise
    Squat
    Deadlift
    Rdl
    Hack s
    Seated leg curl
    Seated leg press
    Seated leg press calf rises
    Hyperextention

    Thursday upper:
    Assisted pull up
    Assisted dips
    Incline bench press barbell
    Cable single arm extension
    Cable fly
    High to low machine row
    Seated incline bicep curl
    Shoulder press dumbbell
    Preacher curl
    Lat pull down
    Cable tri extension
    Seated cable row
    Reverse fly
    Machine cheat press

    Friday lower:
    Same thing as Tuesday just changing seated leg press to normal leg press.

    Everything is 5sets of 10-12 reps and mostly to failure. And my recovery is pretty good.
    Never tried for 1rm but
    Bench is 60kg 5x5
    Squat is 85kg 5x5
    Deadlift is 100kg 5x5
    Shoulder press 45kg 5x5



    I try my best to eat clean but I don’t really have the money or the time to be cooking so I just eat what my mom cook for me/family.

    When i started I weighed anywhere between 70-75 and right now I weigh around 74kg
    And I’m 185cm age 18.

    It be helpful if you guys can tell me what things I should Change and what should I do.
    Also if you think I should add or remove exercise or running a new program let me know, don’t really know what to do.



    Thank you
    My tips

    1- you need to get control of your diet. No matter what you do in the gym, diet is 80% of this. Gotta eat to grow.
    2- consider cutting way back on exercises, that’ll save you calories for growth and allow you time to focus on the big movements that build muscle and strength. I suggest no more than 2 big movements and one isolation movement for any body part.
    3- 10-12 reps is light work, try training 6-8 reps with more weight on your compound movements.
    4- the upper/lower split is great, but you can cut out some fluff.
    5- see number 1
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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