I’m 21, 155 lb, 5’4", and currently around 11% BF. I had been doing a weight loss program for about 5 months, and am now trying to do a clean bulk. I did strength training in high school, but it’s been a while and this is going to be my first real expedition into training for size, as well as lifting at a gym.
Thursday: Light cardio
Saturday: Anterior and Lateral Delts/Rear Delts
Sunday: Light cardio or rest
I’m planning on doing 4x8’s, with about 90 second breaks between sets.
Lat Pull Down
DB Incline Press
Cable Straight-Arm Pull Down
Close grip bench press
Standing barbell curl
DB Skull Crushers
Overhead DB triceps extension
Snatch Grip Deadlift
DB Good Mornings
DB Reverse Lunges
Anterior and Lateral Delts/Rear Delts:
Barbell Bent Over Row
Arnold DB Press
One Arm DB Bent Over Row
Lateral DB Raise
Bent Over Rear DB Raise
For the diet-
I’m trying to get a grasp on carb cycling, been trying it for about a week now, but so far I feel pretty good on it. This is how I figure it’ll look with increased calories.
Monday: High Carbs
Tuesday: Low Carbs
Wednesday: No Carbs
Thursday: Low Carbs
Friday: High Carbs
Saturday: Low Carbs
Sunday: No Carbs
No Carb Days: about 2000 calories total. 20% carbs, 50% protein, 30% fats.
Low Carb Days: about 2600 calories. 30% carbs, 40% protein, 30% fats.
High Carb Days: about 3200 calories. 40% carbs, 40% protein, 20% fats.
The diet has changed a little since I first wrote it out, and I’m too lazy to find the new info.
Today was the first day of weightlifting. Jesus, I have a ways to go. Got a lot to get used to again, like GRIP STRENGTH. Exercises were done out of order (probably didn’t help the big lifts at all), as I was waiting for a squat rack to open up-- There are only two in my campus rec. Going to be sore as hell tomorrow.
Here’s how it went:
DB Good Mornings- 20x10, 40x8, 40x8, 40x8
DB Reverse Lunges- 45x8, 50x8, 50x8, 50x8
Leg Curl- 115x7, 100x8, 100x8, 100x8
Sumo Deadlift- 185x8, 185x8, 185x8, 185x8
Back Squat- 135x8, 155x8, 155x8, 175x6
Sissy Squat- 0x9, blk med ball x8. blk med ball x8. yel med ball x8.
I also got about 2 hours of sleep last night, so I’m sure that didn’t help anything at all. Learned layout of the gym a bit more, learning the gym etiquette bit by bit. Enjoying eating more food so far. We’ll see if I can afford to keep it up. Word.