Hello T-Nation members.
I have been a long time stalker on these boards. Sort of. I was a track and field runner for a long time, distance runner, but am tired of shin splints. I started lifting 5 months ago, at 153 lbs, at 6 ft tall. I am now a proud 170lbs still 6 ft tall, and 13% (if my calipers are right).
I lift in 5 days a week, and have a pretty clean diet.Monday/ Dead lift 5x5 or 10x3(alternating weeks) Pull upsx5 sets to failure. Pushups with a 25LB plate on my back x 3 sets of 12. Lunges under a barbell at 125lbs 4x6. Step ups with same weight to failure, then half the weight and do it again. Burpees x30. Then long Jumps x20.
Tuesday/ 5 500 meter sprints (my best time is 1:46, I want a 1:40 before I turn 17… might happen.) on an rowing machine and 20 minutes of jump roping.
Wednesday/ off or abs if I feel like it.
Thursday/ Cleans or snatches(alternating weeks)10x3, squats 5x5, hill sprints in my yard x10, then abs. Pull up, and am progressing with front levers, and front lever pullups. handstands against a wall for time, then up-right rows 3x6.
friday/ 5 500 meter sprints on erg, then jump roping again.
Saturday/ Incline/decline/flat bench press 3x5 each. Over head press 5x5, lateral raises 3x12, high pulls 3x8.
An average day of eating is like so;
breakfast; 3 eggs omelet with some salt, 1 cup of oats for porridge, and a glass of milk + fish oil. Most days yogurt aswell.
2-3 hours later some nuts maybe a slice of bread
lunch tin of tuna with a teaspoon of mayo a glass of milk any porridge I didn’t finish earlier and some turkey breast.
1.5-2 hours later cucumber, broccoli, carrots, whatever veg I have lying around.
Dinner frequently tuna, salmon or flat Iron steaks and some salad.(my mom is vegan so she abjects to the steak, but makes shit times of greens…)
The meat is usually around 16 oz.
that will be around 7PM
I take a multivitamin, fish oil, and protein powder.
My max lifts are
Squat 240(past paralell, but I don’t know how much by, I just have my spotter’s word on that)
Dead lift 330
I will be making a training log and posting pictures later in the week
I hope to be 200 pounds by june 2009, wish me luck!
Any criticism, or advise you can give me I would very much appreciate.
A skinny newb.