It?s my first time posting despite scouring the site just about everyday for 5 months. Just wanted to start by praising this site and its members both of which seem to be head and shoulders above the fitness crowd and its pseudoscience. I'm sure of this because, regrettably, before 5 months ago I was an avid reader of bodybuilding.com... yikes.
Well now I know better and I’ve decided to get serious with training so along with introducing myself I’d like to see if I could get some thoughts on a plan I’ve put together. I appreciate any corrections/comments you can give me.
My program has come almost entirely from T-Nation. My periodization is still a little up in the air because that it one aspect of training I just cant seem to grasp. Also just to clarify my numbers are:
5’11"
177lbs
Bench: 250 (not a recent max)
Squat: 415
Deadlift 335
Just got off the V diet went from 195-172
Well here goes…
Goal: Functional Hypertrophy
Diet: Guidelines
Phase 1 (4-6 weeks) cutting to sub 10% (little bit more to lose):
Calories: 2200/2500 (off/training) 365/415 kcals a meal
Tapered calories and carbs as day goes on.
Tapered glycemic index of carbs as day goes on.
6 meals a day
About 100 g carbs on off 150 on training
Macro focus on healthy fats.
High GI carbs before and after workout (Surge)
Phase 2 (forever?) Clean bulk
Calories: 2800/3200 470/530 kcals a meal (I put on weight at a pretty low calorie level)
Tapered carbs and calories
Tapered GI index of carbs
Moderate intake of moderate GI carbs on training days.
Pre/Post drink
Lower to moderate carb off days
Focus on Balance of low GI carbs Lean protein and healthy fat.
Training:
Forearm emphasis throughout (lagging group)
Still trying to figure out exact reps/advanced movements (eccentrics, forced reps, etc…)
Fractured A/B split Upper/Lower 4 sessions a week
A1: Primary lifting upper
Forearms: DB wrist rotations x 2 Reverse wrist curls x 3 Extensions? X 3 (cant remember the name works the front of the fore arm)
Shoulders: Push press x 4
Chest BB bench x 2 Db bench incline/decline 2/2
Triceps: Close grip bench press x 2 dips wide/narrow 2/2
Biceps: Standing BB curl x 3 Hammer curls x 2 db curls x 1
Back: Chins x 2 Pull-ups x 2 Iso pullover machine x 2
B1 Quad dom lower
Front Squats x 4
Leg ext x 3
Half squats x 2
Iso squats high position against rack x 2
Calves: Seated/standing raises x 2/2 donkey raises x 1
Abs: Bridges, crunches on ball, medicine ball crunches x 2/2/2
A2: Secondary Lifting Upper
Forearms: Seated finger curls x 2, DB wrist curls x 3 Captains of Crush gripper x 3,
Biceps: Wide grip elbows in preacher x 2 Incline curls x 2
Shoulders: Leaning lateral raises x 3
One armed db shoulder press x 2 One armed shrugs x 2
Back: Bent over BB rows x 2 seated rows wide grip x 3 parallel grip chins (super slow) 1 x 10
Chest: DB flys x 3 Pushups feet on ball x 2 Clap push-ups x 2 one-arm db bench x 2
Triceps: One-arm Cable triceps extensions x 2 Skull crushers on incline x 2 Overhead triceps extensions w/ DB x 1
B2: Hip Dominant lower
Deadlift x 3
Stiff legged DL x 2
Full Squats x 3
Leg curls x 3
Abductor/extensor machine superset x 2
1 legged full squats x 2
Calves: same a B1
Weighted ankle flexions.
Abs: Knee ups/crunches/leg throws 2/2/2
Well that?s my plan. The numbers refer to sets. Tempo rep/range/speed still up in the air. Thanks again for any help and sorry for butchering the names of so many exercises I just didn’t feel like looking them up, hope you can get the idea though.