I'm 27, 5'9'' 195 pounds. Was into endurance and strength stuff for a few years but with a traumatic event in my life I have decided to focus on something productive and build as much muscle as I can.
I just finished Week 7 of 12. The program is a 4 day, Upper/ Lower Split. 2 Upper Body workouts and 2 Lower Body workouts. I seem to be gaining and I will just keep on keeping on until the 12 is up.
Today was Lower Body 2.
135x15, 225x10, 275x8, 315x3 (was going for 4).
Dumbbell Walking Lunges
40x15, 45x10, 60x8, 80x4
60x15, 70x10, 90x8, 100x6
Straight Leg Deadlifts
135x15, 175x10, 225x8, 245x6
Donkey Calf Raises
135x200, 155x20, 200x15, 270x15.
My buddy and I wanted to hit traps a bit more so we did Barbell Shrugs.
135x15, 175x10, 225x8, 245x4.
Stretching and 5 minute Abs at the end.
Nutrition was decent. I am frequently out in the villages of AK doing work so today I got First meal, second meal, third meal and fifth meal. Timing was a bit off though. Missed number 5. About 86 percent of my protein goal. 1 gallon of water.