My is Loren, and I have been training for about two years now with a large variety of intensities and dedication. As of right now, and for years to come I am going to be busting my ass to finally fill out my frame and become much stronger. I began with absolutely no clue as to what I was doing, but over time, I feel like I have picked up some decent knowledge. Recently I have been focusing on strength and packing on some mass.
Bench 1x10 1x8(warmups) 3x3 3x6
Weighted Pull ups 6x5
Dumbell Military Press 5x5
Dumbell Rows 4x6
Squat 1x10 1x6(warmups) 5x3
Bulgarian Split Squat 3x7
Sternum Pull ups 5xFail
Weighted Dips 4x7
Face Pull OR Cable Rows 4x7
Incline Press 4x6
Dead lifts 7x3
Barbell lunges 4x9
Single (Straight) Leg Dead lifts 3x8
Light Front Squat 2x10
My diet is relatively clean. Whole grains, prunes, apples, cottage cheese, lean meats, carrots, celery, spinach, eggs, milk, PB&Js, and occasional sweets. I avoid HFCS all together I eat at least 6 meals per day and I shoot towards at least 30 grams protein per each meal except I get at least 40 grams for dinner and Lunch. I am not including a my post workout shake as a meal which is about 35 grams whey, with about 40 grams Nesquick mix. with about 5 grams creatine.
Small amounts of Creatine Monohydrate
If anyone sees any holes or slips in my training or diet, PLEASE let me know. Any and all constructive comments will be greatly appreciated.