Hey all, I figured tossing this up on the net well help me via feedback, provide a forum for me to ask questions of the community and just showcase my gameplan. First some background:
I’m a freshman and Fordham University in the Bronx. I play lacrosse (in season) but its just a solid club program so the practices aren’t too rigorous. I’ve been lifting pretty consistently since sophomore year of HS but I am taking it seriously now. All you can eat meal plan seemed like a great time to try to fill out.
Squat: 185(just started A2G)
Goals: Take advantage of my relatively early starting age. Put on as much muscle on my frame that I can whilst limiting any significant increases in bf%. I understand it is unrealistic to expect to get up to 240 without gaining some fat.
Breakfast- 5 egg scrambled with ham and cheese, Bagel w/2 oz PB
Lunch- Turkey sandwich (at least 6 oz), chicken breast in pasta w/marinara
Snack- Turkey sandwich (at least 6 oz), ham and rice
Dinner- Prefabbed meal, usually a protein (ham, chicken etc…) w/broccoli.
PreBed- 2 Cups cottage chese
I cycle through different items, this is a typical day however, I have fitday logged an entire week just to get a sense and I take in around 3,200 cals daily. IMO diet is the biggest factor in your body looking and performing the way you want it to. That being said I thought it was important to post this up, however the focus for my log is going to be my lifts.
I modified Westside a bit, FEAR NOT! I know I am still young to the iron game and I don’t think I know better than the silverbacks, I just tweaked the rep ranges on the Max Effort days to a Waterburyesque 10 x 3. I just finished the Waterbury Method and loved the 10 x 3.
Monday- Max Effort Upper
Bench Press 10x3
Incline DB 3X6
BB Curls 3x6
Weighted Crunch (Swiss ball)
Tuesday- Dynamic Effort Lower
Box Jumps 8x3
40yd Dash 6x1
Bulgarian Split Squat 3x8
Romanian Deadlift 3x10
Thursday- Dynamic Effort Upper
Bench Press Repdeath(135)x As many as I can x3
Rows/Throats Super 3x10
Bradford Press 4x10
EZcurl/Skullcrush Antagonist Pairing Superset 3x10
Friday- Max Effort Lower
DB Stepups 3x8
Thoughts Going in:
If we aren’t moving forward, were falling backward.
Thats it! I am sure I am going to get “What are you doing!! Jump on a program made by the Pro’s!!”…and guess what, I can’t wait to hear it! 97% of you are so much more experienced and advanced in the iron game I don’t get distressed when I take a bit of rough love. I want to get stronger and bigger and I know that will take time, dedication and the ability to learn from others.