I've messed up a lot over the years boys, but this sub and reading more sports scientists has finally put me on what seems like a decent track moving forward.
I've been gaining 3-4lb/mo and up to 172lb now. Planning to hit ~195-200lb.
I am constantly battling body dysmorphia but even at my worst now I can spot when I am about to have an episode and I just make sure to keep moving forward, never skip the gym no matter how bad I feel, etc.
If thing aren't going well I take a step back and get my sh** together, whether that it getting my stress in check, getting extra sleep to recover, or getting in more protein feedings and carbohydrates to recover - whatever I can do to keep the progress moving forward.
I'm working on hitting my legs hard (I know they probably need it it the most out of anything), especially my quads. My triceps are probably one of my strongest points. I really want a bigger upper back as well.
I'm doing nSuns 5/3/1 6 days to make sure I'm getting lots of the big lifts plus plenty of accessories and volume. For legs all I'm really doing are Zercher squats, leg extensions, leg curls, walking lunges, and calve raises (no squat rack.)
Any specific glute exercises you guys like? Any recommendations on upper back exercises that you can get a good mind-muscle connection on?
