Starting Weight: 217.6
January 1, 2019
A) Squat - 305 single
B) Pause Squat - 215 x 5,5,5
C) Bench - 160 x 5,5,5,5,5
ABC) Pull Ups - 10 sets, 20 total reps
2 Mile Walk
January 2, 2019
A) Deadlift - 255 x 5,5,5
B) Hang Clean - 155 x 2,2,2,2,2
C) Inverted Row - bodyweight x 10,10,10
January 3, 2019
following. good luck with your goals
Hey there… first off great job working towards a transformation goal! Getting started is always the hardest part. Consistency over time is going to be the key. Your macros are all over the place from day to day. Try to keep them regular. With your stats I’d shoot for 220-250 protein, 180-220 carbs and keep fat under 50 assuming that fat loss is a major goal and not simply strength gains.
I’d also increase your volume with workouts. Reps in the 12-15 range and supersets. Get as much blood into that muscle as possible. I shoot for 20-25 sets per muscle group per week
Now get after it and don’t quit!
January 4, 2019
A) Squat - 250 x 5,5,5,5,5
B) Bench - 195 single
C) Pause Bench - 135 x 5,5,5
ABC) Pull Ups - 10 sets, 22 total reps
January 5, 2019
A) Deadlift - 315 single
B) Pause Deadlift - 225 x 5,5
C) Hang Snatch - 95 x 2,2,2,2,2
D) Inverted Row - bodyweight x 10,10,10
Hill Sprints - 100 M x 3 (2 minute rest)
Thanks for the advice.
Tracking my calories for those three days really open my eyes to the lack of protein. Biggest issue was not having a protein for breakfast. I bought a protein powder, so a better breakfast coupled with a protein shake as a snack should put me up into the 200 range.
As far as my lifting, I was just planning on doing a very simple Push-Pull, 2 on 1 off. But with your advice as far as rep ranges, do you think I would be better off following a program like Athlete Lean, Athlete Strong, Regular Guy Off Season, or WS4SB3?
Honestly I don’t know any of this programs. I like a push pull split. Chest and triceps one day, biceps and back one day, legs one day. I do a day specifically for shoulders as well.
Progressive overload is key. You either need to be increasing volume, weight, or intensity with your sets until that muscle is pumped completely. An example would look something like this for a typical session
Incline dumbbell press
Incline dumbbell flys
Flat cable press
Flat cable flys
Narrow dumbbell press. Dumbbells turned parallel to the body, squeeze together and press above sternum
Rope triceps pull downs
Super set 4
Kneeling overhead rope triceps pulls
Dips to failure
Incline underhand narrow pushups to failure
Knee pushups to failure