u/radubrad00

Hey all! 177cm, 68kg, normally a 31-32/M in Billabong/Quiksilver/O’Neill boardshorts. Looking at Patagonia Baggies 5” and heard they run big, should I size down to small? Appreciate any input!

36yo, 2 years training, 70kg / 178cm. Started as skinny fat, slowly built muscle, heading in the right direction (fuller chest, bigger legs, v tapper) my goal is to build more muscle. Tracking macros at ~2500kcal (150g protein / 80g fat / 280g carbs). Still carrying a bit of belly fat, planning to add incline walking soon.

Upper A
• Chest Press (Machine)
• Iso-Lateral Row (Machine)
• Chest Fly (Machine)
• Shoulder Press (Dumbbell)
• Seated Incline Curl (Dumbbell)
• Single Arm Lateral Raise (Cable)
• Triceps Extension (Cable)
Lower A
• Squat (Smith Machine)
• Leg Press (Machine)
• Leg Extension (Machine)
• Seated Leg Curl (Machine)
• Standing Calf Raise (Machine)
• Cable Crunch
Upper B
• Lat Pulldown (Cable)
• Incline Bench Press (Dumbbell)
• Seated Shoulder Press (Machine)
• Iso-Lateral High Row (Machine)
• Single Arm Triceps Pushdown (Cable)
• Rear Delt Reverse Fly (Machine)
• Hammer Curl (Dumbbell)
• Bicep Curl (Cable)
Lower B
• Deadlift (Smith Machine)
• Back Extension (Weighted)
• Leg Press (Machine)
• Seated Leg Curl (Machine)
• Standing Calf Raise (Machine)
• Hanging Knee Raise

I follow progressive overload, 3–4 sets per exercise. Any tweaks you’d suggest — exercise selection, volume, order, anything? All feedback welcome.