I thought I would start a training log becuase I really want to get serious about weights, thought it would be a good idea to post up what I’m doing, my goals, diet, and hopefully get some criticism and some help, if need be.
My current goal is to get to 6% bodyfat, from there I want to bulk like there is no tomorrow, eventually I would like to compete as a bodybuilder.
My training looks like this
Sunday- sprint training
Mon- chest
Tues- legs
Wed- shoulders
Thurs- back + sprints
Fri- arms
Sat- rest
I will throw in about 10 mins rowing some days if I feel energetic, which is hardly ever when I am on this diet.
For cutting diet
brekky- 2 whole eggs, 2 whites
snack- apple
lunch- salad, lean meat
pre workout- protein shake
post workout- protein shake + banana
dinner- veggies+meat
snack- can tuna, or cottage cheese
I’m clueless on timing of meals when cutting, so let me know what you think I should do.Currently I weigh 73kg, roughly 9% bf, although I used an online calculator probably inaccurate. I’m 175cm tall, so obviously a small guy, but I want that to change.
I’ll put up my max lifts so you can laugh at me,
bench- 95kg
squat- 105kg
row- 85kg
dead- 110kg
from that you probably realise I am one of those guys who used to forget legs and work on the beach muscles, something I regret.
Chest day-
incline bench- 4 sets 10-12
DB bench 4 sets 10-12
flat flies 3 sets 12-15
abs- twists + reverse crunch 3 supersets
Legs-
squat 4 sets 10-12
front squat 2 sets 10-12
s/l dead 3 sets 10-12
leg curls 2 sets 12-15
lunges 3 sets 10-12
calf raises 5 sets 12-15
shoulders-
db press 4 sets 10-12
db side raises 4 sets 12-15
rear shoulder flies 3 sets 10-12
upright rows 4 sets 10-12
abs- prone holds 3 sets
back-
chin ups 4 sets 8-10
bent over rows- 4 sets 10-12
deadlifts 3 sets 8-10
lat pull downs 3 sets 10-12
cable rows 3 sets 10-12
arms-
superset
barbell curls 4 sets 10-12
pushdowns 4 sets 10-12
alternating curls 3 sets 10-12
skullcrushes 4 sets 10-12
preacher curls 3 sets failure
dips 4 sets 10-12
abs- leg raises+situps superset 3 times
made this up myself, so most likely there is alot of flaws in it, so some help would be great.