BigJnav3

Hey Guys, below is my current workout plan. My goal is to develop Size and Strength. If you have any questions, please reply and I'll be happy to provide detailed answers. *Remember- Everyone's body and goals are different* What works for some may not work for others. This is what I do. Just a few keys that I follow for success and to avoid injury are: I always stretch! My form is very strict. No Progress is made when corners are cut! Seek the guidance of a professional before doing a new lift. Hell, watch a YouTube video at minimum. When I do my Big 3 Lifts (Bench Press, Squat, Deadlift) i always have a spotter. A friend/workout partner or fellow gym member won't offer to spot but will do it if you ask them. I'm a strong advocate of Mind+Muscle connection. I focus on contraction (the squeeze). No locking out joints. Monday- Leg Day Barbell Back Squats 5x5 (2 warm-up sets of 10 reps are done prior to this) ASS 2 GRASS FELLAS! Leg Press Machine 4x10 Leg Extension 4x15 Leg Curls 4x15 Hip Thrusts 3x10 Calf Raises 3x20 Ab Circuit-3 rounds Tuesday- Chest Flat Bench Press 4x10 (2 warm-up sets prior) Incline Dumbbell Press 4x10 Cable Flys (high) 4x10 Cable Flys (low) 4x10 Chest Press (Hammer Machine) 4x10 Cardio Wednesday- Back Deadlifts 5x5 (2 warm-up sets prior) Standing T-Row 4x10 Lat Pulldown 4x10 Seated Rows 4x10 Dumbbell Row 4x10 (each arm) Ab Circuit 3 rounds Thursday- Shoulders & Traps Dumbbell Lateral Raise 4x10 Dumbbell Front Raise 4x10 Real Delt Cable Fly 4x10 Seated Barbell Shoulder Press 4x10 Barbell Shrugs 3x10 Dumbbell Shrugs 3x10 Cardio Sunday- Arm Day Tricep Rope Pushdown 4x10 Bicep Rope Curls 4x10 Skull Crushers 4x10 Barbell Bicep Curl 4x10 Single-Arm Tricep pulldown 4x10 Alternating Dumbbell Curls 4x10 Overhead Tricep Cable Pull 4x10 Hammer Curls 4x10

Getting started is the hard part. I'm confident you'll kill your workouts! Sent from my iPhone using the BariatricPal App

Believe me, when I'm traveling or need to switch things up if I plateau, I head to the kettle bell rack! They're such a versatile training tool that I can do a complete session of just that. Keep at it! All fitness is good fitness Sent from my iPhone using the BariatricPal App

One of my more recent gym selfies. I've been working on my strength for the last few months (low reps / high weight). Sent from my iPhone using the BariatricPal App

sorry man. Life has been happening pretty quickly for me since me last post in this thread. Baby, buy/sell home, new career. I'll post it once I get to my laptop! Sorry for the delay. Sent from my iPhone using the BariatricPal App

@@BigViffer i was doing a split that included my arms (chest & triceps, back & biceps), but adjusted my routine to have an "Arm Day" and I attack them from every angle.

This was taken a days ago. I Love posting in this thread cause it keeps me motivated to be the best version of myself! Just left the gym and took a video on my snapchat but don't know if we can upload videos.

I plan on making a thread soon on this. Maybe before the weekend.

@@BigViffer that split is what I've been doing for a few months. Solid strength gains so far. Almost as strong as I was pre surgery. You'll be happy with the results

About 2 weeks before surgery April 2015 Yesterday post gym pic May 2016

Another post-gym picture.

Yesterday post-gym selfie

Hey April 2k15 sleevers! I hope all is well and Everyone is doing well with their weight loss!

Typically I do an unpacked, non-rounded scoop

only time I can see a weight loss procedure as a wrong choice is of you don't qualify for it.

I take BCAA's during the workout. It's a solid investment to help with sustaining your muscles.

#FlexFriday Here's a few pictures that motivate me to be the best version of myself! Y'all have an awesome day!

Looking good bro! Great work

Pictures from two different weddings I was a part of. Left was about 3 years ago, right was 6 months and 30lbs ago. About 90 lb difference Feeling much better on the right lol

Glorious box jumps

One of the best benefits of the weight loss is dressing more fashionable. Looking great dude

Today's gym selfie

Looking lean man!

ABS for the win! Everyone is looking and seems like feeling awesome!

This is a huge tool in my success