First of all I’m new. Second this program may seem very basic but… I have finally recovered from a bad car crash 2 years ago and have worked my butt off to rehab myself to a point where I can actually start training beyond the corrective stuff although my left knee is still not quite there so my leg progress may suffer. I hope this log will help to keep me motivated so long as I have some of you guys making comments along the way.
Here are my stats:
5’7 148lbs 6% BF (before crash 170 - 175lbs 9% BF)
28 years old
Goal for summer - 160lbs 8-9% BF ( i realize i will put on some fat while putting on muscle)
Using Berardi’s stuff. because I have a hard time eating lots my plan is to progressively eat more each week.
week 1: 2800kcals
Week 2: 3000kcals
Week 3: 3200kcals
week 4: 3400kcal then re-evaluate progress in week 6.
Supplements for a poor guy like me:
Genuine health proteins + whey
Creatine (if you know of any good one I can pick up from GNC or anything let me know. I fear poor quality in many brands.)
Here is the workouts I will be doing using a concept from Chad Waterbery aiming for a total amount of reps and letting the sets take care of themselves.
Full Body workouts 3xweek on my off days I will still be working on my mobility. I actually got an awsome DVD by Eric Cressey and Mike Roberstson called magnificant Mobility.
Heavy Days 15reps @ 4-5RM Resting 90seconds after every set
Medium days 30rep @ 6-8RM resting 60seconds after every exercise. Supersetting exercises
Light days 45reps @ 10-11RM resting 60seconds after every set
I alternate each week the days that are heavy medium and light so 4 weeks would look like this
HxMxLxx MxLxHxx LxHxMxx HxMxLxx
Wide Pull ups
BB Push Press
DB lateral raises
Cable Rope Tricep Press or curl bar skull crushers
BB Back Squat
Seated Cable Rows narrow grip
DB Chest Press
DB Bicep Curls
Standing Cable Crunch
Bulgarian Split Squats
TRX Feet elevated Bodyrow (inverted row)
DB Inclined Bench Press
Hyper extensions (corrective only right now so 2-3 sets of 10 bodyweight only)
Standing Calf press
I can take constructive critisism, tips, motivation so I hope some of you will post something. Thanks, I plan to post weekly at minimum.