Thread: stofftiers Journal

Hi, i am from germany and i am here to improve my english skills.

Here some facts about me:

Age: 17
Height: 190cm
Weight: 91kg
Body Fat: 13%
training since july 2008

Nutrition: 200g Protein ed, low fat and all in all not more than 3000kcal because im getting very fast fat.

Supps: protein powder, creatin, citrullin (pump supp) and coffein

At the moment is my training splittet into 2 different workouts:

Workout 1:
Deadlifts
Dips
Sz-Courls
Millitary Press
Triceps iso
abs

Workout 2:
Squats
Pull ups
Benchpress
Dumbell row
calves

3 Sets per exercise but the numbers of reps are differnt. I cant post a picture because first i need 20 posts :/


And correct my english if something is wrong

Hallo und Willkommen

When i do a 2 day split, i usually do this one:

DAY 1:
BB bench press 3x8
Shoulder press 3x8
Weighted dips 4x8
Deadlifts (any version) 4x5
20 minutes on whatever cardio

DAY 2:
BB bent over rows 4x8
Pull ups various grips 4x8
Squats 4x8
Calves 3 x15 (seated one week, standing the next)
20 minutes cardio on whatever

Be in and out of the gym within 1 hour 20 mins. However, if your routine is working for you, stick with it and let us all know how you get on.