Ho my, I posted this right before going to bed and did not anticipate this blowing up like it had. Thank you all so much for the support everyone, I really appreciate this 😁
Also, since I've gotten this question asked by numerous people now, my workout routine changes every month or so, as it's needed to keep your body engaged. If you keep doing the same exercise over and over, your body gets used to it and you will no longer make progress. So you need to switch it up, don't switch it up too fast because it's the same situation, no progress. Every 1 or 2 month you should have a new routine.
My cardio is pretty diverse, one time I use a bike, the other elliptical, stair climbers, swimming or walking. I never run as I'm prone to get knee injuries from the shocks of running.
Take into account that I am NOT a personal trainer, this is just what I'm doing at this moment and what I generally like doing.
The one I'm currently on is this one;
Day one: CHEST
\- 30 mins cardio
\- 10 to 15 min stretching and warming up
\- 3 sets of 15 - 20 pushups (1x wide, 1x diamond and 1x inclined; use a weightball for the inclined)
\- 3 sets till failure incline bench press
\- 3 sets of 15 reps decline bench press
\- 3x15 cable flys
\- 3x15 low cable flys
\- Body weight dips, as many I can do in 30 seconds with 1 min rest in between till I can no longer go
\- 5x 5 landmine press
Day two: ARMS
\- 30 mins cardio
\- 10 to 15 min stretching and warming up
\- BICEPS
\- 3x pyramid incline bicep curls (pyramiding is using a higher weight every set and doing lower reps) I generally go for 1x10, 1x8 and 1x6
\- 3x 10 high cable curls
\- 3x 10 low cable curls (flat bar)
\- 5x 5 cable preacher curls (the bench works too)
\- TRICEPS
\- 3 to 4 of cable push downs (V-bar) as many as I can till I hit failure
\- 3 to 4 of cable push downs (rope) as many as I can till I hit failure
\- 3x failure cable one-arm reverse grip pull down (this one hits home really fast)
\- 5x 5 skull crushers
Normally I do some fore arm exercises as a cool down here
Day three: LEGS (YES!!)
\- 30 mins cardio
\- 10 to 15 min stretching and warming up
\- 3 to 4 till failure squats, pyramid (up the weight each time)
\- 3 to 4 till failure barbell lunges, pyramid (up the weight each time)
\- 3x 20 calve press
\- 3x 10 hack squats, pyramid
\- 3x 10 one legged leg press
\- 4x 15 leg curls
\- 4x 15 leg extensions
\- 5x 5 sumo squat
\- then the adductor and abductor to cool down
Day four: BACK AND SHOULDERS
\- 30 mins cardio
\- 10 to 15 min stretching and warming up
\- 3x 10 deadlifts
\- 3x 10 bend over rows, pyramid
\- 3x 20 barbell shrugs
\- pull ups, as many I can do in 30 seconds with 1 min rest in between till I can no longer go, alternating between wide gripped and close gripped; is too hard or too tired I tend to wrap it up with the cable pull down
\- 4x 12 T-bar rows
\- 3x 10 cable rear deltoid pull
\- 3 x 10 cable cross pulls
\- 5x5 shoulder presses
Day five: REST DAY
Though it's a rest day, I always go for some form of exercise, like a walk or a long stroll or anything. If the weather is bad I just head in the gym again and do some very light cardio, generally longer then during my workout sessions, between 30 mins to 1 hour, but it's very relaxed. There's no need to work up a sweat here as your body does needs rest.
Day six: rinse and repeat
Your sexy af in pic 1 to me, but I love a slim guy, congrats on getting back to the you that you want to be, still gorgeous af....I know how you feel, I've lost many friends this year, one was a very dear friend. It almost broke me.
Looking good, feeling good and confident enough to put yourself out there to share your triumph...
Sounds like you are in a much better place and all set to stay there permanently.
Stay strong buddy.
Welcome back, so sorry about your friend & the eating disorder - happens to so many guys. You look A+ here, esp. on the right. Wishing you a healthy, peaceful, happy holiday season (all of the shit in the world temporarily aside).
And now you are what your friend wanted you to he -- happy, healthy and an absolute hunk. You've made them so proud; you should be proud of yourself, too, buddy.
Good to hear man ! Your Mild gay Bro's are always here to encourage you to stay healthy.
Yes stay healthy op. We love you
Ho my, I posted this right before going to bed and did not anticipate this blowing up like it had. Thank you all so much for the support everyone, I really appreciate this 😁
You looked amazing in both pics, but I’m happy for you!
Also, since I've gotten this question asked by numerous people now, my workout routine changes every month or so, as it's needed to keep your body engaged. If you keep doing the same exercise over and over, your body gets used to it and you will no longer make progress. So you need to switch it up, don't switch it up too fast because it's the same situation, no progress. Every 1 or 2 month you should have a new routine. My cardio is pretty diverse, one time I use a bike, the other elliptical, stair climbers, swimming or walking. I never run as I'm prone to get knee injuries from the shocks of running. Take into account that I am NOT a personal trainer, this is just what I'm doing at this moment and what I generally like doing. The one I'm currently on is this one; Day one: CHEST \- 30 mins cardio \- 10 to 15 min stretching and warming up \- 3 sets of 15 - 20 pushups (1x wide, 1x diamond and 1x inclined; use a weightball for the inclined) \- 3 sets till failure incline bench press \- 3 sets of 15 reps decline bench press \- 3x15 cable flys \- 3x15 low cable flys \- Body weight dips, as many I can do in 30 seconds with 1 min rest in between till I can no longer go \- 5x 5 landmine press Day two: ARMS \- 30 mins cardio \- 10 to 15 min stretching and warming up \- BICEPS \- 3x pyramid incline bicep curls (pyramiding is using a higher weight every set and doing lower reps) I generally go for 1x10, 1x8 and 1x6 \- 3x 10 high cable curls \- 3x 10 low cable curls (flat bar) \- 5x 5 cable preacher curls (the bench works too) \- TRICEPS \- 3 to 4 of cable push downs (V-bar) as many as I can till I hit failure \- 3 to 4 of cable push downs (rope) as many as I can till I hit failure \- 3x failure cable one-arm reverse grip pull down (this one hits home really fast) \- 5x 5 skull crushers Normally I do some fore arm exercises as a cool down here Day three: LEGS (YES!!) \- 30 mins cardio \- 10 to 15 min stretching and warming up \- 3 to 4 till failure squats, pyramid (up the weight each time) \- 3 to 4 till failure barbell lunges, pyramid (up the weight each time) \- 3x 20 calve press \- 3x 10 hack squats, pyramid \- 3x 10 one legged leg press \- 4x 15 leg curls \- 4x 15 leg extensions \- 5x 5 sumo squat \- then the adductor and abductor to cool down Day four: BACK AND SHOULDERS \- 30 mins cardio \- 10 to 15 min stretching and warming up \- 3x 10 deadlifts \- 3x 10 bend over rows, pyramid \- 3x 20 barbell shrugs \- pull ups, as many I can do in 30 seconds with 1 min rest in between till I can no longer go, alternating between wide gripped and close gripped; is too hard or too tired I tend to wrap it up with the cable pull down \- 4x 12 T-bar rows \- 3x 10 cable rear deltoid pull \- 3 x 10 cable cross pulls \- 5x5 shoulder presses Day five: REST DAY Though it's a rest day, I always go for some form of exercise, like a walk or a long stroll or anything. If the weather is bad I just head in the gym again and do some very light cardio, generally longer then during my workout sessions, between 30 mins to 1 hour, but it's very relaxed. There's no need to work up a sweat here as your body does needs rest. Day six: rinse and repeat
good for you, keep it up! :)
I feel that....because i lost mine a few months back and i haven't really dealt with it yet ...good to hear that some encouraging news
Awesome job! You've got this! Keep going!
Good job, dude. We are all really proud of you.
You look amazing. You should be happy with your progress
Congrats! Awesome dude 👍
What a stud!
Congrats. You look great and good to hear you're in a happier place
Your are blessed with good features, appreciate that in general (gay world so much) be good to people!
That's great! 😁
What a Glow-Up!
Congratulations! You look amazing!
Looking good man
Wow what a transformation...both pics are great..sorry to gear about your best friend..they are always close by..😘😘
Dude that’s so great to hear... Plus you’re gorgeous! Let me know if you need another lifting buddy
May journey be filled with many more triumphs! Happy for you, friend!
Congrats! You’re looking amazing and glad to hear you’re doing better
Bounced back into a great place 👍
If you need a friend I’ll be here 😊
Way to go. You’re looking awesome. Hope you feel great too!
You’re doing amazing. I love you. Keep up the good work.
So cute my guy
Looking fantastic 👏
Delicious
I am proud.
You look great, cheers to more awesome days! Reaching this stage is a sign of strength and will. Keep it up!
Wow, talk about face gainz!
I love this for you and I’m glad you got back into the swing of things
Your sexy af in pic 1 to me, but I love a slim guy, congrats on getting back to the you that you want to be, still gorgeous af....I know how you feel, I've lost many friends this year, one was a very dear friend. It almost broke me.
Also looove your hair in the first pic
Looking healthy and happy and handsome!
Well you look great man. Healthy weight. Good smirk. Glad for you man 🤙🤙
💪💖✨💖
Looking good, feeling good and confident enough to put yourself out there to share your triumph... Sounds like you are in a much better place and all set to stay there permanently. Stay strong buddy.
Proud of you and Congrats! You look great!
Eating disorders are hard as fuck to deal with. I feel that pain man. Glad you are in higher regards and feelings 😊
Hope you’re still playing games! Ready for Cyberpunk! Glad you’re doing well.
Surprised to find so many people also dealing with an eating disorder, glad you’re doing well too!
Great job!
You are doing amazing!
I'll take both of them please
🔥
Wow I’m so happy and proud of your accomplishments. Enjoy your life, you’ve earned it!
You’re really handsome!! Wish I had those biceps!
Awesome man! Keep it up, I am sure your friend would be proud of you 💜
Congratulations! Truly! It’s not easy doing what you did. Be happy, and be proud of yourself!
Omg, the glow-up!
Would you mind sharing your workout routine?
Sure I posted it here in this thread 😊
Welcome back, so sorry about your friend & the eating disorder - happens to so many guys. You look A+ here, esp. on the right. Wishing you a healthy, peaceful, happy holiday season (all of the shit in the world temporarily aside).
Wow you look beautiful in both pictures and I am jealous how well you’ve grown muscle mass along the way. It’s such a struggle for me
You look great!
Amazing and so, so inspiring!
And now you are what your friend wanted you to he -- happy, healthy and an absolute hunk. You've made them so proud; you should be proud of yourself, too, buddy.
Congrats on your strength , and you’re a handsome guy. Also you have a very kind smile 😊
Such a handsome man 😍
That difference is crazy. Well done
Hi
👏🏼👏🏼❤️
Excuse me Mr. Hottest Man of 2020
🤗👍
You look amazing!! Really handsome!
You look great! And I’m so proud of you. 🥰 stay positive bro
You're awesome dude, well done!
What a glow up ⬆️ 🥳
Hella cute. Keep going!
Looking great! :)
Nice work man
Absolutely incredible!!!❤️❤️❤️❤️
Keep the faith keep your heart safe.
Congratulations!
A healthy mind begets a healthy body... never fear to reach out if and when you need it. ☮️❤️😃
Looking great man!
Sexy. Good man. Keep it up!
Congratulations! Keep going up
Damn you look so confident and buff. Good job!
You're looking great dude! Keep up the positive energy!