Stats:
Height 5’11
Weight: 165
Bench: 80kg/185lbs for 5
Squat: 80kg/185lbs for 5 (I admit I neglected legs when I swam a lot)
Deadlift: 100kg/225lbs for 5
Training: 1 year
Weight Put on: 63 pounds/4 and half stone (I had thyroid problems though so a lot of that is just from my metabolism becoming less hummingbird like)
Aims: 200 pounds/90kg by march latest
Deadlift 150kg for reps
squat 140kg for reps
bench 100kg for reps
not to care about people’s obsession with abs!
Split:
Day 1: Arms + Shoulders
Day 2: Legs
Day 3: Chest + Back
OFF
Repeat
Arms + Shoulders
Seated Overhead Press (in smith machine)
Weighted Dips
EZ Curls
Seated Dumbell Shoulder Press
Bench Dips/Close Grip Bench Press
Reverse EZ curls
Diamond Push Ups
All 4x8 apart from push ups which are to failure
Legs:
Back Squat
SL Deadlift
Front Squat
Sumo Deadlift
Calf raises
Squats and sumo deadlifts 4x8, SL Deadlifts 4x5, calves 3x20
Chest + Back
T Bar Row
Incline DB press
Cable Row
Decline/Flat Bench
Weighted Chin Ups
Bench Flies
All 4x8 except chin ups which I aim to do 40 of in a given session
Nutrition
Intake: 3500-4000 calories per day
Of which 200g protein made up of eggs, steak ham and protein shakes
Carbs are wholewheat pasta, bagels and subway sandwiches hangs head
Fats are from olive oil, guacamole, brazil nuts and muffins. Yes I know
split over 6 meals
(not including post-workout shake)
I’m teetotal, no cigarettes, no drugs, quite boring really, usually in bed early too
My cardio is swimming 4km 3 times a week (I still swim comptetively)
Today Leg workout 3/9/09
Squats: Working sets 8x70kg, 5x80kg, 8x70kg, 8x70kg, 8x70kg (to parallel)
SL Deadlifts: Working sets 5x100kg four times
Front Squats (First time I have ever done them) : 8x40kg, 8x50kg twice, 8x40kg
Sumo Deadlift: 8x80kg four times
Calf Work: 20x70kg on step up bench in smith machine, 1 second pause at bottom
Next time I will go heavier on front squats
Tomorrow Chest and Back. Aim to break my record for DB chest press