Back Physique progress, 3 months in my PPL program!

comparison pics

Just thought I’d share my progress running a simple PPL program 6 days a week on a bulk, surprisingly lost a lot of fat lmao

Currently in a calorie surplus of 3100 Cals a day, 5ft10 and currently weigh about 75.6kg I started off at 78kg.

Macro split

426 C | 155 P | 86 F

Pull routine

3x5 rack pulls 75kg -> 125kg

3x12 lat pulldown 22.5kg -> 45kg

3x12 rows 25kg -> 51kg

3x15 delt flyes (machine) 10kg -> 25kg

3x12 hammer curls 10kg -> 18kg

3x12 bicep curls 8kg -> 14kg

Sometimes I might throw in some preacher curls at the end if I’m feeling energetic but don’t see it as necessary!

For cardio I walk to the gym which is roughly 7-10 mins and then bike machine for about 5 minutes to warm up along with stretching for about 2-3 minutes

comparison picsJust thought I’d share my progress running a simple PPL program 6 days a week on a bulk, surprisingly lost a lot of fat lmaoCurrently in a calorie surplus of 3100 Cals a day, 5ft10 and currently weigh about 75.6kg I started off at 78kg.Macro split426 C | 155 P | 86 FPull routine3x5 rack pulls 75kg -> 125kg3x12 lat pulldown 22.5kg -> 45kg3x12 rows 25kg -> 51kg3x15 delt flyes (machine) 10kg -> 25kg3x12 hammer curls 10kg -> 18kg3x12 bicep curls 8kg -> 14kgSometimes I might throw in some preacher curls at the end if I’m feeling energetic but don’t see it as necessary!For cardio I walk to the gym which is roughly 7-10 mins and then bike machine for about 5 minutes to warm up along with stretching for about 2-3 minutes https://ift.tt/eA8V8J

Submitted November 28, 2018 at 12:55PM by BarryBeeBensonWorks https://ift.tt/2r8Qfn1