Height: 5’6’’
Starting Weight: 155lbs
Age: 20
Goal: Build Muscle/Gain roughly 1lb/week
Training History: 1.5 years real training
Training: Upper/Lower 2x/week
Day 1-Upper (weight-set x reps)
Decline Bench:
165-2x6
155-1x6
Push Press superset laterals:
145-3x6
15-3x10
Chins & Upright Rows:
45-1x8
BW-30 reps
60-3x12
Dips:
40-2x8
Incline:
145-2x6
Day 2-Lower (weights-set x rep)
Front Squat:
185-5x3
Leg Press: (3 second descent)
270-1x6
315-2x6
SLDL superset DB Lunges:
225-2x5
30-2x8
Calf Leg Press superset seated calf:
270-4x8 (negative emphasis)
90-4x8 (hold at top)
Day 3-Upper
DB Incline Press (Meadows Style Neutral Grip):
75-2x7
70-55-40 (Dropset)-8-5-5
DB Shoulder Press superset Laterals:
65-2x5
15.2x10
Push Press: (Work Capacity)
135-2x5
Incline Bench superset Rear Delt Flyes:
145-3x3
155-2x3
20-3x15
DB Rows: (2 sec hold)
95-2x10
Pull-Ups:
BW-50
Foam roll
GPP Day
Pull-Ups
Day 4-Lower
Leg Press: Sets of 6 (30-45 sec rest between)
180-270-315-360-405
Front Squat: Sets of 3
135-155-175-185-195
DB Lunges:
35-3x 50 feet
Day 6- Lower
Back Squat: Sets of 5
135-155-175-185 (3 sets)
Front Squats:
185-3x3
135-ATG-3x8
Hack Squat:
270-5x3
Had a glute problem that has finally healed so hopefully lifts start to go up in DL
Day 7-Shoulders/Back
DB Shoulder Press supetset laterals:
65-8-7 (PR)
20-2x7
15-3x10
Wide Grip OHP:
95-2x7
Dips:
40-2x6
BW-20 total
4 Grip Pull-Up:
BW-35 total
DB Rows:
95-2x12
Day 8-Off
Day 9-Bench
Bench:
155-2x5
165-2x4 (PR)
Incline:
135-2x6
145-1x8 (PR)
Decline:
165-2x5
Day 10- DL
Deadlift:
225-1x5
245-1x5
275-1x3
Pull-Ups:
BW-25
DB Row: 2 second hold
95-1x10
100-1x7 (pr)
BB Shrug: 2 second hold
155-2x12
Day 12-Shoulders/Back
Push Press superset Rear Delt Flyes:
150-2x6 (PR)
145-1x6 (Wide Grip)
15-3x15
Hammer Shoulder Press:
140-12-10
180-1x5 (PR) (2 plates per side)
Pull-Ups: (4 Grip)
BW-50 total
1 arm Cable Row: 2 sec pause
85-2x8
DL:
275-1x4
Clean & Press
135-1x3
Day 13-Off
Day 14- Starting Joel Marion’s Stripped Down Hypertrophy
Looking at a 6 week go of this Weight is up about 1.5 lbs in 2 weeks (weighing in @ 156.5 in morning). Cant Comment on fat gain–recently started using whole milk for the extra calories but feel bloated from it plus Universal Storm Creatine.
5x5
A1-DB Row:
100lb
A2-Incline Press:
135
4x10
A1-Push Press:
135
A2-Pull-Up:
BW
Front Squat: ATG
135
Day 15
5x5
A1-Push Press
145-All 5 sets
A2- Weighted Chin-Up:
40-didn’t get 5th set
DL:
275-2x3
4x10
A1-Decline Bench:
145-2 sets
135-2 sets
A2- Cable Row:
105-All 4 sets
Day 16-OFf
Day 17
5x5
A1- Incline Press:
140
A2- DB Row: hold @ top
105-2x
100-3x
4x10
A1-Push Press:
140-10-8-10
A2-Weighted Pull-Up:
5-2x
BW-2x
Front Squat: ATG
145-4x6
DB Squat:
120-3x6
Going to Start HP Mass after watching the videos
HP Mass Upper Day 1–in lbs
MP:
125-115-120-125-115
BP:
160-150-155-160-150
Weighted Dips: (Incline doesnt feel right with a barbell)
40-30-35-40-30
Snatch Grip DL: (Normal DL is stuck at 315 for a set of 3 and problem is getting off the floor so decided to run with SGDL)
225-185-205-225-185
Active Rest:
Face Pulls/Forearm Work
Conditioning:
Hill Sprints- 6 sprints- 15 sec sprint/25 sec rest.
Overall good workout
[photo]36625[/photo]
Diet for the day- a tad over 3000 calories
265g protein/135g fat/ 165g carbs
peri-workout- Cytomax (2 scoops) /Primaforce Leucine/Universal Storm Creatine
Meal 1: 16oz Steak & 8 whole eggs
Meal 2 (snack): 2 oz nuts (almonds/walnuts)
Meal 3: 2.5 cups rice with tomatoes/broccoli/onions/carrots n olive oil
Meal 4: 16oz chicken cooked in olive oil & honey glaze
This is my general food pattern. On days I do NC or have light workouts. I drop the 2oz nuts n have 3 whole eggs/5 whites.