Starting this bulk off right with a chest/back/bi/tri workout. Focus on a couple movements for each, mainly just to increase the frequency for each group.


Flat dumbell bench
3x8 100lb dumbells
1x10 90lb dumbells

Flat barbell bench
3x6 225
1x5 185+bands, dropset to 185x5, dropset to 135x10
135x15 focusing on contractions, not locked out or touching chest, slow movements.

Machine chest press
4x7-8 250lbs

Wide pullups
3 sets to failure, from a dead hang, focusing stretch

Cable rows
3x12 220lbs

Parallel lat pulldown, wide
230lbs 4x6

Wide lat pulldowns
3 sets of 180lbs to failure, focused on stretch/contraction

Dumbell rows
100lbs 3x12

Dips
Bodyweight, 3x20

Straight arm rope pulldowns
3x12, no clue on weight. Went light for the stretch.

Tricep pushdowns with rope
3x7 no clue on weight again

Strict form across body hammer curls
3x12 50lbs.

Rear delt flies
3x30, light.



Again, this is just a mix of everything to get some more frequency. Heavy weight+high volume happens when I focus specifically on individual muscle groups.

Been eating as much as I physically can. Trying to up the fats a bit to keep my joints in good shape as I up the weight on everything.