I’m just getting back in the gym again. I’m 20yrs old, 6’0", 179lbs. I’m basing my routine around Flex mag’s brute strength program. It’s a six month program which changes reps, sets, exercises and techniques every month. Also evaluating my 1RM each month for each of the core exercises, then doing my sets with 75% of that 1RM. I’ve noticed considerable strength gains in the last month and put on about 18lbs. My goals are simply to get as big and as strong as I can in the next six months, with hopes of dubling my strength in the core exercises. My routine for this month is like this:
Mon. push workout
bench press 5/10-12
dips 3/10-12
lying tri. ext. 3/10-12
inc. dumb. press 3/10-12
flat dumb. press 3/10-12
shoulder press 3/10-12
upright rows 3/10-12
inc. crunches 3/20
Tues.lower-body workout
squats 5/10-12
leg press 3/10-12
leg ext 3/10-12
leg curls 3/10-12
stand. calf raise 2/20
seat. calf raise 2/20
wrist curls 4/12-15
Wed. OFF
Thurs. pull workout
deadlifts 5/10-12
chins 2/max
barbell rows 5/10-12
pulldowns 3/10-12
barbell curls 3/10-12
preacher curls 3/10-12
inc. crunches 3/20
Fri. push assist/delts
bench press 6/10 wave
dumb. flye’s 3/10-12
seat. dumb press 3/10-12
dumb. front raise 3/10-12
dumb. side raise 3/10-12
inc. rear raise 3/10-12
bar. shrugs 3/10-12
dumb. shrugs 3/10-12
wrist curls 4/12-15
Sat. OFF
Sun. OFF
My diet is somthing like this:
9:00
2 bowls of cereal
orange juice
10:00
2 eggs
3pieces of bacon
bowl of oatmeal
protein drink
11:00-1:00
at the gym creatine drink
10g. creatine/75g. carbs
plenty of water
2:00
2 PB&J’s
proyien drink
4:30
fish or steak
potatoes
green veggies
6:30
snack i.e.
tostitoes & salsa
9:45
2 grilled cheese
veggies
protein drink
I also just ordered Viraloid to help boost test. levels. I hope you guys have some helpfull input on things I’m doing right and wrong. Thanks.