Ok I lifted for a few months when I was 16, I got some decent gains and then stopped for 4 years, got fat and am back at it again.
Currently I am 6’0, 185lbs, Mesomorph body type.
I’m doing “Mark Rippetoes, Beginning Strength” workout right now which goes as follows. (I train 5 days a week instead of 3, so I take my 2 day break on saturday and sunday)
Week 1:
Monday - Workout A
Tuesday - Workout B
Wednesday - Workout A
Thursday - Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Tuesday - Workout A
Wednesday - Workout B
Thursday - Workout A
Friday - Workout B
Workout A -
3x5 Squat (115lbs)
3x5 Bench Press (110lbs)
1x5 Deadlift (100lbs)
2x8 Dips (I use the Gravitron for this, I do all the dips/pullup variants on the machine at 50% my body weight)
Workout B -
3x5 Squat (115lbs)
3x5 Standing military press (100lbs)
3x5 Pendlay or Bent Rows (95lbs)
2x8 Chin-ups
I also do 30 Minutes of No Impact Cardio Running befor every workout.
It’s working rather well, I’m moving into my second week. I am moving into eating healthier, I cut out almost all sugar, but I’m not going overboard yet becuase I’m not sure how to formulate a diet specifically for me. I do however after every workout have an Amplify Shake. Pretty much pure protein, and an hour after that I usually put down either some Sushi or a Turkey, Pickel, Mayo sub from subway.
My goal is to get up to 220lbs of lean muscle and to have my body fat below 10% while having nice muscle definition.
Any suggestions/Critiques/Advice would be greatly appreciated.