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Doing as my trainer says, increased caloric intake for bulk, but I don't like being back up over 200 TBH and I feel I'm gaining a little too quickly.
Started a new weightlifting tempo 15 2 X 2, Explosive out, 2 sec hold, 15 sec retraction, 2 sec hold, up to 12 rep /set or exhaustion. Dropped my weight on all exercises to get this in. Not easy!!!
Good new muscle bulk is visibly improved after 1 week, pecs almost doubled. One day on, one off x3 +extra rest day
Day 1 all muscle groups 4 hours
Day 2 rest
Day 3 Upper body (bicep, tricep, forearm, deltoid, pecs) minus back, one exercise for legs and abs 2 hours
Day 4 rest
Day 5 Lower body (calfs, Legs, hips) one exercise for back, arms, lats, and obliques. 2 hours
Day 6 rest
Day 7 rest
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201.0 lb
Lost so far: 16.0 lb.
Still to go: 33.0 lb.
Diet followed reasonably well.
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gaining 3.6 lb a week
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