First, I’ve got to thank all of the members here. I’ve been reading for about a year, picking up tips and pointers, absorbing what I could, and reading real world product
reviews. Great site, great members, great products.
So here I am, just turned 20, weighing in at about 205 6’1". Broad build, but still carrying a few extra lbs. I’ve been training for about 5-6 years, the 3 years consistent
and serious. I’m down from 275 of pure chub, and still not satisfied with my body.
I was stuck at 220ish, for about a year, and finally broke through that barrier about 4 months ago getting me to where I am now. But, no matter how much more weight
I lose, I feel like I’ve still got the same gut. Granted, smaller, but still it haunts me.
And while this is, hands down, the best shape I’ve ever been in. I’m not happy, I’m not the best I can be, I’m sick of carrying this extra weight, I’m sick of seeing
genetic gods, juiced freaks, and magazine success stories.
Enough is enough, its time to push myself beyond the confines of my genetics.
So, I would like the help, wisdom, and experience that this forum and its members have to offer. Please, if you would, review my new game plan below.
My goal is to lean out through diet, cardio, and the addition of lean mass. I’ve gone this far without making myself a rubbery mass, I wont stop now. Natural and
jacked is my goal.
---- The Workout —
I want to get back to basics, I’ve tried every general style of lifting I know, from high reps and sets, to low power reps and sets, super sets, circuit training, you name
it… But when something isnt working, I strip it down, and get back to basics.
I personally like the old school thought mentality of Arnold, and his style of training, so this is a blend of Arnold, and a few programs around this forum.
Day 1: Chest/Back + Abs/Cardio
Day 2: Shoulders/Arms + Abs/ Cardio
Day 3: Legs/Calves
Day 4: OFF + Boxing
Day 5: Repeat C/B
Day 6: Repeat S/A
Day 7: OFF - Rest.
Day 8: Repeat. L/C… and so forth.
Each week starts with a new body part.
Day 1 - Chest/Back:
Hammer Flat Bench: 15,10,8,6,6
Incline DB Press: 15,10,8,6,6
Cable Flyes: 10-12 x3
TBar Rows: 15,10,8,6,6
V-Bar Pulldown: 15,10,8,6,6
Lat Pulldown (mid-grip): 6-8 x4
Straight Arm Pulldown: 10-12 x3
Hammer Shrugs: 15,10,8,6,6
Seated DB Shrugs: Burnout set to failure.
Day 2 - Shoulders/Arms:
Seated Overhead DB Press: 15,10,8,6,6
Hunched DB Side Laterals: 10-12 x3
Hammer Military Press: 15,10,8,6,6
Front Raises (45lb plate): 10-12 x3
Should I do bi’s or tri’s first after shoulders?
Hammer Seated Dips: 15,10,8,6,6
Cable Tricep Ext.: 10-12 x3
DB Curls: 15,10,8,6,6
Wide Grip Preacher Curls: 10-12x3
Day 3 - Legs/Calves:
Here is where my routine gets shaky… as you’ve probably noticed. I’ve never done deadlifts, and would prefer not to hurt myself. If I had someone to show me proper
form, then I’d work on them. So I substitute them with other things, as for squats… for whatever reason my knees ALWAYS hurt.
I have mild knee pain from my daily running regimen once in a while (2.5 miles, sprint/power walk combos). So basically this is what I’ve come up with… any
Hammer Squat: 15,10,8,6,6
Leg Press: 15,10,6,6,6
Leg Extension: 10-12x3 25x1
Leg Curls: 10-12x3 25x1
Leg Press Calf Raises: 15x4
Seated Calf Raises: 15x4
This has been the best combination of lifts I’ve used with minimal injury. But any and all suggestions are welcome.
— The Diet —
Meal 1 (pre-workout): 1/2 Packet Stallone Protein Lean Meal Option, 1/2 Cup Water, 1/2 Cup Soy Milk, 1/2 Cup Egg Whites, and 4-5 strawberries.
Meal 2 (post-workout): 1/2 1/2 Packet Stallone Protein Lean Meal Option, 1.2 cup water, 1/2 cup 100% natural apple juice, 1 Graham cracker, and 1 tbsp glutamine
Meal 3: 2 Slices Whole Grain Bread, 1 Can of Tuna or 4 Slices Turkey, and mustard.
Meal 4 : 2 Scoops Whey, 1/2 Cup Water, 1/2 Cup Soy milk, 1 Banana
Meal 5: Varies. Usually a salad, chicken or red meat and veggies.
Meal 6 (desert, 1-2hours before sleep): 3 tbsp light cool whip, 1 Activ small plain yogurt, 1 scoop 100% whey, 1/4 cup granola, 1 tbsp peanut butter.
So what do you all think? This entire system is pretty open to modification. I lift, run, take a boxing class on one of my off days, I feel that I eat good.
What do I need to do, that I’m not doing, to shed this little bit of extra weight, and get jacked. Yeah I said jacked. I want to look like the effort I put forth. I leave the gym
almost ready to puke and drenched from head to toe. I want it to show in my physique.
Any questions, comments? I’ll take whatever I can get. I’m ready to step it up!