Hello guys,
I’ve been working out consistently for 3 months now, following the Body for Life routine (and I’ve been adding weight to the bar every workout). But I can’t keep up with it anymore ( doing squats for 12x, 10x, 8x, 6x and 12x has become really hard, and the workouts were taking too long), and I think I’ll be best served with a begginers routine. So I’ve made my research, and I really enjoyed the Greyskull LP. I just finished reading the book and created my routine following the instructions in the book. I’ll post it here so you can evaluate it, please.
Height: 1,83m
Weight: 76kg
Body Fat: Not really sure, but I guess somewhere around 15 to 20%.
My goals are: drop some of my bodyfat, gain muscle mass, and I also want, by the end of 2017, have these 1RM:
Squat: 120kg total
Deadlift: 160kg total
Bench Press: 80kg total
OHP: 40kg total
Some of my lifts (from my last two workouts):
The weight listed is for each side of the barbell.
DB bench press:
18kgx12
20kgx10
22kgx10
22kgx7
18kgx12
Barbell Row:
23kgx12
24kgx10
25kgx8
26kgx6
23kgx12
Standing Barbell Overhead Press:
7kgx12
7kgx10
7kgx8
8kgx6
6kgx12
Deadlift:
23kgx5
28kgx5
33kgx5
Low Bar Back Squat:
30kgx12
31kgx10
32kgx8
33kgx6
I coudn’t do the last x12 set.
Straight leg Deadlift:
25kgx12
25kgx10
25kgx8
26kgx6
I coudn’t do the last x12 set because of my grip.
I did some triceps and biceps work too, and chin/pull ups.
So what I have in mind is:
Mon1:
-BP 2x5,1x5+ (Incline or Decline, I’m not sure yet)
-Yates Row 3x 6 to 8
-Skullcrusher 2x10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x 8 to 12
-VC1
Tue1:
-10 minutes high intensity cardio
-VC1
-Chin-up ladder
-Farmer’s Walk
Wed1:
-OHP 2x5, 1x5+
-Weighted chin up 3x 6 to 8
-Curl EZ bar 2x 10 to 15
-DL 1x5+
-Facepulls 3x8 to 12
-VC 1
Thu1:
-10 minutes high intensity cardio
-VC1
-Chin-up ladder
-Farmer’s Walk
Fri1:
-BP 2x5,1x5+
-Yates Row 3x 6 to 8
-Skullcrusher 2x10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x 8 a 12
-VC1
Mon2:
-OHP 2x5, 1x5+
-Weighted chin up 3x 6 to 8
-Curl EZ bar 2x 10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x8 a 12
-VC 1
Tue2:
-10 minutes high intensity cardio
-VC1
-Chin ladder
-Farmer’s Walk
Wed2:
-BP 2x5, 1x5+
-Yates Row 3x6 to 8
-Skullcrusher 2x10 to15
-DL 1x5+
-Facepulls 3x 8 to 12
-VC1
Thu2:
-10 minutes high intensity cardio
-VC1
-Chin ladder
-Farmer’s Walk
Fri2:
-OHP 2x5, 1x5+
-Weighted chin up 3x 6 to 8
-Curl EZ bar 2x 10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x8 to 12
-VC 1
The tuesday and thursday workouts aren’t really crucial, I will go to the gym at least 3 times a week, and when I can I’ll go 5 times. I will be starting this tomorrow, and will keep with it as long as possible.
For my diet, I cut the refined carbs ( sugars, cakes, etc) and the soda/juice. I’ve been eating clean for 6 days a week, and taking Whey Protein shakes.
Thank you really much for you attention!!