I've made some great progress and wanted to introduce myself, and get advice. I've been lifting off and on again without much direction for the past 4-5 years. Two years ago I began a powerlifting style training to get my strength up. Every Monday, Wednesday, and Friday I would Squat, Bench, overhead barbell press, and dead lift. I started with the bar only and added 10 lbs every workout. I worked my way up to a bodyweight squat & dead lift.
Shortly thereafter, I lost my job and had to shift my focus. Fast forward a year. I had added much fat and was concerned about diabetes and knew I needed to make permanent changes. In June of this year I picked up Chad Waterbury's Huge in a Hurry, completely changed my diet (no more white carbs, lots of veggies and protein, eat 6 times a day and take creatine, bcaa's and protein).
Since June I've lost 21 pounds of fat and have added around 2 inches to my frame. My training consists of:
Monday AM - Sprints
Monday PM - Upper body push, & pull, Squats Heavy
Tuesday AM - Sprints and Shoulders
Tuesday PM - Arms, Abs, Calves
Wednesday Am - Sprints
Wednesday PM - Upper body push, & pull, deadlift Heavy
Thursday AM - Sprints and Shoulders
Thursday PM - Arms, Abs, Calves
Friday AM - Sprints
Friday PM, Sat, Sun - REST
Push and pull consist of Bench press (vary between flat, incline and decline), weighted dips, weighted chins, pull downs, rows, overhead presses
Every 4 weeks I go light weight, 20-25 reps for 1 week to deload.
Best lifts so far: Bench: 225, Squat, 325, Dead 300
Very motivated by all of the changes I've made so far. I welcome honest feedback.
Tried to post pictures, but unsuccessful. Will try later.