Decided i’d finally make a log today to keep me motivated and see my progression. Lets get straight to it…
About Me:
I’m 6ft weighing 152lb at the moment . Ive been skinny all my life and decided its time for change. Started taking gym serious a month or so go. No more than 7 weeks…
My split:
sunday- chest/biceps
monday- legs
tuesday-rest
wednesday-shoulders/triep
thursday-back
My diet:
On a 3500-4000 calorie diet. Not really paying too much attention on fat…
150g-200g protein daily
Goals:
weight 190lb
Bench - 250 for 1 rep
Squat - 350 for 1 rep
Deadlift - 400 for 1 rep
Status -
Bench - 145 1RM
Squat - 190 - 1RM
Deadlift - 230 - 1RM
Those are just my big goals over all. I have many other short ones and will include them later on…
and heres my workout that i did today. I started off the week with legs. It was pretty good.Also feel free to give me tips and critque the workout as well. I get most of my information from T-Nation.com and my brother in law who was a former bodybuilder in Dominican Republic.
Squats - 4x 8-10 (did all sets fine raising the weight next week)
10 X 135
10 X 135
10 X 135
6-8 x 145
Hack Squats (close stance) - 3x 8-10 (did all sets fine raising the weight next week)
10
10
8-10
RDL’s - 4x 6-10 (didnt feel right… going to stick with this weight one more week)
10 x 115
10 x 115
10 x 115
10 x 115
6-10 x 125
Lying leg curls - 3x 8-10(only got 8 on last setgoing to to try to get 10 next week)
10 x 90
10 x 90
8-10 x 115
(i go sorta light on these. only do them to exhaust my hamstrings and quads)(raising weight next week)
Leg press - 3x8-10
10 x 90lb-dont know how much the machine weighs
10 x 90lb
8-10 x 100
and yes i know i didnt do calves. thats because my left ankle still hasnt fully recovered from the sprain it got 2 months ago… =\ any tips on that?