Diet: PN Compliant around 3500 calories/day
Supplements: Fish oils ,Prior/During/Post Workout 2 scoops Biotest Surge, 1 scoop with morning and bedtime snack Biox Milk Protein, Multivitamin, greens+
Program: 2 days of Rippetoe, 1 day Personal Trainer
Goals: I’ve never been to strong and now I would like to gain some strength, some size, and gain some self confidence. I have a small frame and was a typical ecto growing up. I’ve been going to the gym for the last 3 months and been working on my form and have some moderate gains (3 Strength days and 2 30 min cario fat burn zone eliptical sessions). I have been doing a 10x4 routine with a trainer one day a week then the other 2 days by myself.
I would like to try rippetoes when I am not with a trainer to help gain some strength. Ideally by the time 29 rolls around I would like to be in decent shape. I figured I have learned the motions properly now and hopefully this program will fit into what I do for the next few weeks. After which I can see where to go from there.
I wasn’t entirely sure what my 5 reps were going to look like so I just increased it a bit over what I usually do and decided to go from there. I wasn’t to far off but I know I will be increasing the squats and deadlifts more than 2.5% next time (I think they might have been a little light)
Squat 3x5 = 135lbs
Bench Press 3x5 = 105lbs
Deadlift 1x8 = 135lbs