Decided to start loggin here on T-Nation.
I’m 29 Male and I love bboying (known in the mainstream as break-dancing). Over the past year I also found out I love lifting weights and being active in other ways.
I decided to put a twist on Dan John’s One Lift A Day. I didn’t pick the sets/reps he suggested, because talking to some strong guys at my gym, didn’t felt like it was aggressive enough.
My days are not set in stone but for the last 8 months have gone something like this:
Sunday - Front Squat 10x5, RDL 10x5, Sprints
Monday - Bench Press 5x8, Pull Ups 5x12, Swim
Tuesday - Back Squat 10x3, GHR 4x12, Walk
Wednesday - Overhead Press 10x6, BB Rows 5x10, Hurdles
Thursday - BW Exercise Only Day, Swim
Friday - Deadlift 10x3, Lunges 10x6, Sprints
Saturday - OFF (with NFL season I haven’t been doing BB complexes on Sunday like I was)
Front Squat - 295
Back Squat - 355
Deadlift - 385
Bench Press - 250
Overhead Press - 180
BB Rows - 255
Chin Ups - 22 (in one all out set)
I LOVE YOU ALL, THANK YOU!