aim: strength and size
weight: 73.3kg in morning (161 lbs)
history: lifting on and off, looking to get serious, ive wasted enough time. have basic knowledge.
-im not worried about little things like my rear delt not being big enough, or minor stuff like that. im aware that i weigh <165lbs, so if possible, please dont add comments like “you need some isolation work for watever muscle”
-tues, thurs, sat=grip work. i dont need any help or suggestions for this
-no bench pressing, due to an older shoulder injury. cgbp and overheads are fine, i prefer db’s anyway.
-calves are performed on tues and sat before my grip training. 1 set of 15 reps with a slow negative and a long pause at the bottom (like the DC training method for calves). i also perform 2 sets of controlled reps (2 secs up, 2 sec pause, 2 secs going down, 2 sec pause) of as many reps with a given weight. if i top 30 reps in either set, i increase weight for next week.
squat 4x6-8 (to parallel, hip joint goes just below knee joint)
wide grip bb rows 3x8-10
ghetto GHR 4x8 (pushing up from the floor, doing -ves)
band crunches 4x8-12
inc db press 4x10-12
bb rows 3x8-10
band oblique twists 3x6-10 (imagine a baseball player swinging a bat, but with a band as resistance, done slowly in control, no explosive)
romanian deadlift 4x8-10
reverse lunges 4x8
bb rows 4x5
side bends 3x8-10
bb military press 4x6-8
inc db press 4x10-12
lever work with sledgehammer, overhead, front, back, side.
i get around 3200-3500 calories a day, with 35-40g protein in each meal, healthy fats in the last 2-3 meals and carbs in the 1st 3-4 meals. carbs include potatoes, oats, brown rice. fats include olive oil, almonds, walnuts, peanut butter (natural). proteins include soya, milk (semi skim), whey protein, cottage cheese, tofu.
i dont eat any eggs, meat or fish.
i get enough sleep each night, 8-9 hours.
ADDED NOTE: id like to also do some cardio, but tend to steer away from low intensity long duration type cardio. a cycle machine at low intensity is probably the only thing i would do if i were suggested to perform low intensity. i dont mind sprints, but would prefer to follow some form of gpp cardio, sandbag carries for 20 mins or so. would this be okay or would i end up tiring myself and overtraining? i was thinking of doing this on tues, thurs, sat (2 days for sandbag, 1 for long duration cycling or for sprints?)
thank you in advance to your posts