Back from college!
Thanks for the link k-man! One problem though, i dont make my own dinner since i live in the captial of ireland and i go to college to study law I live at home and my mom makes big giant dishes of dinner so there is no real way for me to tell exactly how much of it i eat! its usualy 2-3 average servings!
as for the program: I'll be doing it like this Mon,Tue,Wed,Fri Training MP, DL, BP and Squat respectively
I will sort of go with what is necessary and by that I mean I will be trying to do 2-3 additional assitance exercises and just go with what I feel!
I know i will be trying to improve on the amount of chins and dips i do after MP on the monday
the end goal is 100 dips and 60 overhand pullups but its something like this atm MP 5/3/1 then Dips 6 sets as much as possible same with pulldowns.
Deadlift day- Deadlift 5/3/1 then stiff leg deadlift 4x8. I'll do either some bicep curls 3x10-12 or frontal raises after depending on how the shoulders are! (then some abs)
Bench day (tomorrow) Bench 5/3/1, Incline or db incline bench 4x8-10, Db rows after 3 sets to failure.
Squat day. Squat 5/3/1, leg press 4x15 leg curls 4x12 then calf raises
but that could change week from week depending on time (since 3 days a week i train at 8.30am before college starts i could be short for time)
Im going to take a pic of all my suppliments and post it now in a few mins!