Ok ive been training for 7months and in 7 months I was 48kg and now 60kg! not bad eh! heres a before and after pic of when I was 48 and 58kg
Me at 48kg
Me at 58kg
My usual split is the following
Monday: Upperbody 4x8-12
Tuesday: Lowerbody 4x8-12
wednesday: rest
Thursday: Upperbody 4x6
Friday: Lowerbody 4x6
weekend: rest
I do two push n pull excercises on my upper and lower high rep days and 1 extension and 1 flexion movement, on upper and lower low rep days I restrict it to 1 push and 1 pull and 1 flexion and 1 extension due to the impact on my central neural system
Today is tuesday so it was a lowerbody 4x8-12
Barbell Back squats wide/sumo stance
1st set done at 12 reps: 65kg
2nd set done at 12 reps: 70kg
3rd set done at 12 reps: 75kg
4th set done at 10reps: 80kg
Stiff legged deadlifts
1st set done at 12 reps: 65kg
2nd set done at 12 reps: 70kg
3rd set done at 12 reps: 75kg
4th set done at 9 reps: 80kg
Leg press
1st set done at 12 reps: 120kg
2nd set done at 12 reps: 125kg
3rd set done at 12 reps: 140kg
4th set done at 12 reps: 150kg
4x12 Leg curls
4x25 machine calf raises
Im training at david Lloyds at the mo in kingston, its all good!