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1

I have joined Revive Fitness center near Edwardstown start of June 2021, and i do power lifting every Monday, Wednesday, Friday 3 days a week and start small weights and Building up start 8 mins warmup and then do streches, lower uper body, then after go straight to super gym weights and my program is

45 Degree Leg press 3/12 Reps at 10Kg 3 days a week now i push 30Kg machine holds 400Kg plus
Bench press 3/12 Reps at 20Kg
Leg extentions 3/12 Reps at 10Kg
Leg curls 3/12 Reps at 10Kg
Lat pull downs 3/12 Reps 20Kg
cable row 3/12 Reps 20 KG free weight
Power clean and press 3/12 Reps now at 15Kg, 1/1 rep 20Kg, 1/1 Rep 25 Kg
and do a 20Kg snatch now
upright row 3/12 Reps 15Kg
Bicep curl 3/12 Reps 10Kg
DB flies 3/12 Reps 10Kg
Standing calf 3/12 Reps 18 Kg
seated calf 3/12 Reps 10 Kg
Tricept push down 3/12 reps 10 pounds
abbs 3/12 reps 23 Kg
back 3/12 reps 23 Kg

warm down streaches, spar, steamroom then home as from monday start dead lift 60Kg.

2

Your post has inspired some action over here. The time has come to turn that belly into mental stamina. Can’t be betting on making games and then just let that brain rot in a zombie body.

How has your quality of life changed since you started?

3

Do you use any supplements to improve your workout performance? I drank gainers while building link mass and it was effective. If you are also interested in gaining muscle, I recommend reading this article https://gym-expert.com/monster-mass/.