Thought I’d start a log on here. I’ve been training mostly boxing for the past few years with a bit of a background in lifting. I guess I’m looking for the holy grail of building muscle while minimising fat gain, where as in the past I’ve ended up getting fat or spinning my wheels. I work 12 hour days (but only 3.5 days a week), so Subway salads get abused twice a day and whatever shakes and pocket snacks I can fit in.
Essentially I’m going for a ‘lean bulk’.
Stats: 5’9, 177-182lbs depending what time of day, 28 y/o, fairly lean
Upper: Chest and Back (12-16 sets, varying load and reps), 20 minutes of CV
Lower: Trap bar deads or RDL + Hamstring curls + Prowler pushing
Upper: Shoulders and Arms, 20 minutes of CV
Lower: Quads and abs
A typical work day’s diet looks like:
- 100g oats in milk, berries, tbsp peanut butter, 2 scoops protein
- 2 scoops protein, fruit, handful of mixed nuts
3 and 4) Chicken salad, nuts (on a training day I might add some carbs if I’m feeling slightly jaded), fruit
- PWO a large balanced meal with carbs, if on a non training day it will exclude carbs
- Cottage cheese and fruit before bed or 2 scoops protein
Days off from work will be a different story and I’ll do my best to stick to the above with the addition of a large cooked breakfast first thing in the morning.
Training for this week: (all weights in kg)
A1) DB Bench: warm up, 30 x 10, 40 x 8, 45 x 4, 25 x 20
A2) Seated Cable Row: Couldn’t remember the weight but did 10, 8, 6, 20 also
B1) Weighted Dips: 20 x 10, 30 x 8, 35 x 6, BW x 20
B2) Pull ups: BW x 3 x F super slow, 20 reps of kneeling cable pull downs
C1) Cable flyes: 4 x 10
C2) Chest supported DB Row: 35kg x 4 x 10
Trap Bar Deads: 60 x 5, 100 x 5, 140 x 5, 160 x 2 x 5
Hamstring curls: 4 sets
Prowler Pushes: 4 runs working up to 110kg