Hello T-Nation!
I’ve been lurking around the forums for about a Month now, and finally decided to create an account and take my Work-outs to a new level. I’ve decided to start this log in order to hold myself to a higher standard and hopefully get as much feedback and Constructive criticism as possible. As far as little background info on myself I’m a traveling CWI and NDT Ultrasonic technician; I’ve been in and out of the gym for approximately 3 years but I know now that I’ve been going about it the wrong way. Over the last year or so I tried to adapt a PPL routine but always ended up skipping the L… ( I know, I know…) I usually just went to the gym and did ridiculous amounts of volume on any and every workout I felt like doing that fell under the push or pull category. Over the past 2 weeks I’ve came up with a routine that I’m Prepared to stand by and am welcome to any all suggestions regarding this routine. I know a lot of people come on here and want to adapt their own routines that are completely asinine and hell I may be one of them. I do feel like this program will help meet my goals, and have grown to love/hate it (in a good way) every single day. I do plan on becoming more serious on the compound movements such as squat and deadlift in the near future and am open to ideas on how to do so but for now I’m going to implement squats in the best way I can and not so sure on how to work in DL’s.
Stats:
Age: 24
BW: 204-207 (depending on the time of the week tends to be the latter after the weekend)
Height: 5’11”
BF Estimate %: early to mid 20s I’d say
Bench 1RM: 255
Squat 1RM: ??
DL 1RM: ??
Goals: I’d Like to get down to the Mid-teens BF% wise were my abs are peaking pretty decently as far as BW for me I’d assume that’s somewhere around 185?? I’d like to continue focusing all my bro muscles but also having a great overall composition and I think this plan is perfect for that. If I could best explain it I would say something like a slightly bigger physique kinda guy.
My Nutrition typically ranges in the 2300cal range at a 35p 35c 30f ratio at least that’s what I shoot for throughout the week and I steadily lose maybe 2lbs per week. The Weekends have always been my weakness but thats pretty much under control now.
My workout Plan:
Monday- Chest+Arms
-Incline BB Bench 4x5-6 @ 80%
-Flat Db Bench 3x10-12
-Crossovers 3x12-15
-BB Curls 3x6-8
-Seated Hammer Curls 3x10-12
-Weighted Dips 3x6-8
-Rope Pushdowns 3x10-12
-Core&LISS
Tuesday- Legs+Abs
-Squats 4x5-6 @ 80%
-Leg Press 3x8-10
-Leg Ext 3x10-12
-Calves raises 3x10
-Core&HIIT
Wednesday- Shoulders&Back
-Standing Neutral grip press 3x12
-Seated ALT Raises 3x10-12
-Reverse Pec Deck 3x12-15
-Seated Cable Row 3x10
-Pull ups 4xmax
-Core&HIIT
Thursday-Chest&Tris
-Flat BB Bench 4x5-6 @ 80%
-Incline DB Press 3x10-12
-Cable crossovers 3x12
-Weighted Dips 3x6-8
-Reverse Rope Push ups 4x12
-Core&LISS
Friday-Legs&Bis
-Squats 4x5-6 (form focused light weight)
-Deadlifts 4x6 @ 80%
-unilateral Leg Press 3x8-10
-Ham Curls 3x10-12
-BB Curls 3x6-8
-Seated Alt DB Curls 4x12
-Core&HIIT
Saturday-Shoulders&Back
-Seated BB Press 4x5-6 @ 80%
-Pulldowns 3x10
-Bent Over Lat Raises 3x10-12
-Seated Cable row 4x10
-Crossbody Delt pulls 3x10
-Core
Sunday- HIIT 20 Mins or some sot of activity dependent on the weekend