Hey,
I am just new to the forum. My friend recommended it as a good place to log training.
I have been training on and off since February 2012 but have started a new program as of today October 1st 2012. My lifts are currently quite weak and I want to lose some weight. To start out have set my initial goals for 3 months time. My knowledge is not vast so any feedback/tips would be much appreciated! (also whether these goals are realistic).
The plan is to start light but gain strength with good form. I hope to lose fat while doing this with the addition of cardio and interval training 2 x per week.
Age: 26
Weight: 92-94KG
Height: 5’10 Approx
3 month Goals:
Start date - Oct 1st; Planned achievement date - Jan 1st.
-Bench press 90KG 1RM with good form (Current 75KG)
-Overhead press 60KG 1RM with good form (Current 50KGS)
-Squat 85KG 1RM with good form (Current 70KGS)
-Deadlift 165KG 1RM with good form (Current 150KGS)
-Body Weight under 85KG (Current 92-94KGS)
I am using a variation of Jim Wendlers 5/3/1 workout:
Day 1
-Overhead Press 531
-DB shoulder press 4 sets 12reps
-Shoulder side raise 4 sets 12reps
-Barbell curl 4 sets 12 reps
-Preacher curl 4 sets 10 reps
Day 2
-Deadlift 531
-Bent over row (DB) 4 sets 12 reps
-Chin ups 4 sets 10 reps (currently using assisted machine set at weight to hit 10 reps)
-Ab work 4 sets 12 rep
-Good mornings 4 sets of 10 reps
Day 3
-Bench 531
-DB chest press 3 sets 8-10 reps
-DB flies 4 sets 12 reps
-Push ups 4 sets to failure
-Tricep pushdowns 5 sets 20 reps
-Dips 4 sets 10 reps
Day 4
-Squat 531
-Leg press 5 sets 15 reps
-leg extensions 4 sets 12 reps
-Leg curls 5 sets 15 reps
-Ab work 4 sets 12 reps
Each week will consist of 2 cardio sessions which will be a mix of running/biking.
I will attempt to update each workout with weight lifted and notes.
Thank you for reading!
George
October 1st 2012 - Day 1
Overhead Press 531
27.5KG x 5
30KG x 5
35KG x8
DB shoulder press
4 sets 12reps @ 10.5KG
Shoulder side raise
10.5KG x 12
7.5KG X 12
7.5KG X 12
7.5KG X 8
Note: Shoulders felt very weak today
Barbell curl
15KG x 12
22.5KG x 12
22.5KG x 12
25KG x 12
Preacher Curl
20KG x 10
25KG x 10
25KG x 10
25KG x 10