~2 years progress

Before and After pics: http://imgur.com/gallery/hPMUoyV

Before: 160 lbs Current weight: 205 lbs

Sex: Male Age: 24 Heigth: 6 ft

Max stats: DL: 315x1 Squat: 225x5 Bench: 215x1

Routine: PHUL

Day 1 - Monday Barbell Bench Press 3x5 Incline Dumbbell Bench Press 8x3 Bent Over Row 5x5 Lat Pull Down 10x3 Overhead Press 5x4 Barbell Curl 8x3 Skullcrushers 8x3 Cable crunch 15x4

Day 2 - Tuesday Squat 5x6 Leg Press 10 x 4 Leg Curl 12 x 4 Seated calf raise 15 x 4 Leg raise 15x4

Day 4 - Thursday Incline barbell Bench Press 12x4 Flat Bench Dumbbell Fly 12x3 Seated Cable Row 12x4 One Arm Dumbbell Row 10x3 Leaning Dumbbell Lateral Raise 12x4 Seated Incline Dumbbell Curl 15x3 Cable Tricep Extension 15x3 Cable crunch 15x4

Day 5 - Friday Deadlift 5x6 Barbell Lunge 12x3 Leg Extension 15x3 Single Leg Curl 12x3 Seated Calf Raise 15x4 Hanging leg raise 12x3

For the hypertrophy days - Day 4 and 5. My rest time would be a minute to 2 minutes.. For Day 1 and Day 2 - i usually take my time between sets, min 3 mins or max 5 mins sometimes.

Diet: I dont usually track stuff or meal prep. I just eat what i want in moderation and try to avoid sugary stuff. I take 2 to 3 scoops of whey everyday (i sometimes substitute this with boiled eggs), max 3 meals a day, average protein i consume i think is 140 to 170 grams per day (im just eyeballing this)

I also do intermittent fasting as i am planning to drop my weight to 195lbs.

Supplements that i take: Creatine Whey Pre workout

1st year i had some mediocre gains because of some time constraint with my work. Deadlift squat and bench numbers were awful. 185x1 on DL, 145x1 on bench, and 175x2 on squat.

When the 2nd year came, that's when i started focusing more on my workout and had increasing strength gains every month. 10 consecutive months I've been training hard to achieve the stats i have today.

Tbh I've been enjoying the power days more. Any tips on improving bench that i can add to my routine? Been almost 2 months stuck with 215x1.

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