Training Log 2014-2015
BF ~ 14-15%
BF 9-10% (6-9 months from now..who knows)
Working on basics again after maintenance over the last 4 years. Was pretty on/off the past few years (few months on and a few off) after some major BS in my life.
Push Pull 3 day split.
Day 1 Legs/Chest/Tri
Squats 3x10 (light)
Lunges 5x5 or Press (heavy)
Incline Bench 5x5
Overhead cable Tri extensions 4x7
Overhead barbell Tri Extensions 5x5
Day 2 Back/Bi
Seated Rows 5x5
Overhead Pull down 5x5
Dumbbell Rows 5x5
Barbell Curl 7x7x7 (7 Half Bottom/7 half top/ 7 full curls) This is a bitch!!
Dumbbell curls seated incline 4x7
Dumbbell curls 3x10 standing
Day 3 Shoulders/Trap/Calf
Barbell overhead Press 5x5
Dumbbell overhead Press seated 4x7
Barbell Shrugs 3x20
Calf Raises 5x25
I'm going to add some long range cycling 3 days a week to shed some BF (minus the spandex outfits). I HATE cardio and can only get into it with sports.
Diet blows chunks (with frequency and quality) and will be working on this. Less fat is my goal. Have not drank milk or alcohol in over a year and eat a lot less cheese. Added veggie juicing, focusing on protein 175 grams. Get Carbs under 150 and Fat under 100.
Major areas of work needed...everything, but a focus on back and biceps.