When I first stated working out I weighted 58kg @ 1.82m I used this process to gain 10kg in about 6 months. It changed my life going from a skinny shy kid to a powerful attractive man. This is simply what I did. Stopped randomly eating and ate for purpose, for fuel. I ate healthier and avoided processed and sugary Food. I aimed for 20g protein with every meal. I ate every 3 hours, total of 6 medium meals a day. I focused on getting good at the basics - push-ups, pull-ups etc I exercised muscles as soon as they recovered and not a day later. I got good sleep. And I kept this up consistently. Thats all it really takes. No bullshit no hacks.

Just started weighed pull-ups and chin-ups again last night after about 6 months break from them 💪 Leg raises 14, 16 Pull-ups 5kg/9, 5/8 Weighted dips 30kg/17, 30/15 Chin ups 5kg/8, 5kg/8.5 Weighted push-ups 30kg/15, 30kg/12 + 4 Curls (forgot to record them) Forearm curls 22kg/8, 22/9

I fucken love working triceps. I want to get them thick! Dips and cable push downs 👌 Anyone else love working triceps?

New high intensity feeling goood After healing from an elbow injury for 6 months I recently started doing high intensity again and man it feels good! At the moment Im doing the same upper body workout 2x per week. Adequate rest with intensity is important. Pretty much the 2 set method. Session 8 Leg raises 14, 12 Pull-ups 15.5, 12 Weighted dips 30kg/15, 30kg/12 Chin ups 13 deep, 9 slow Weighted push-ups 30kg/13, 30kg/,13 Curls 18/13. 18/13 Forearm curls 18kg/13, 18/13 It’s been 8 sessions or 1 month since starting this new lower volume, higher intensity programme and I must say I can def see and feel the results! Bigger size and more fullness, let’s goooo! 💪

I’ve recently started doing weighted calisthenics and pull-up/chin ups again after a lengthy elbow injury and thought it would be interesting to post my progress here. Every workout I’ll comment below with the outcome. Since Ive lost quite a lot of conditioning and ability I think it could give some good insights into progression and progressive overload. I’ll post the first 3 sessions Ive already completed below and then keep them updated from there on.