Have been jumping around from program to program for too long without seeing any long term gains. Previously, being a uni has meant that I have eat very little, and when I did try to bulk it would be crappy food. Also drinking far too much and being hungover in the next days gym session has meant that intensity has been low.
I have decided that I really need to get my ass in gear to earn any sort of results. I am going to focus on increasing my strength as previously adding weight to the bar has been a bigger motivator to me then other measures of improvement.
Currently I am around 6ft weighing roughly 85kg (187lb).
Squat: 120kg x 2-3 (264lb)
Bench: 80kg x 3 (176lb)
OHP: 50kg x 2 (110lb)
Deadlift: 150kg x 3 (330lb)
I have messed around with far too many different programs before (6 day Bodybuilding splits, Push-pull splits, Stronglifts etc.). I am going to try my best to stick to a 5/3/1 program for the next year or more. I have heard that this sort of program as with any other requires time and dedication to see the maximum benefits.
Day 1: OHP (shoulder and tricep accessory)
Day 2: off
Day 3: Deadlift (back and hamstring accessory)
Day 4: off
Day 5: Bench (chest and bicep accessory)
Day 6: Squat (quads and core accessory)
Day 7: off
I will do the main lift of the day first after warming up. Then I will move on to accessory work with 4 sets of 8-12 reps. The accessory work is from advice from the people that work in my gym but I am happy to take on any advice that others have.
I will generally try to eat more cleanly with the money I will save from not drinking as much. This will involve increasing the meat, good veges, good starchy carbs and decreasing my fructose, alcohol and trans fat intake. However, I do sometimes struggle to get enough calories in so any advice on cheap good eats would be highly appreciated.
Alright, enough jabbering heres my log: