I'm trying to make a new log thread since my old one seems to be turned off or some shit. This is what I started off my log at IM with as well:
You want hot, intermediate trainee action? You've come to the right place.
Here's where I am now. 5'9" 190-195. I pinched myself with the Jackson/Pollock 3-site test last Sunday for a 10.23% bodyfat. My Max Squat is 440. My Max Bench is 300.
Here's the basic outline of my training program. I alternate lifts every week but pretty much stick to Presses, Jerks, Muscle-Ups, Chins, and Squats.
Sunday: Press/Jerk + Shoulders and Abs
Monday: Muscle-Ups/Weighted Chest-To-Bar Chins + Back
Wednesday: Lockout Bench/Full-Range Bench + Chest and Triceps
Friday: Front Squat/Squat + Lower Body
For my diet I carb cycle. Lately I've frequently been ending my low days with cheat meals and it's been working out fine, but I just changed Wednesday from Medium to High so we'll see what happens.
Friday: Very High
Vid of Today's Training:
Warmed up on the Dip Machine: 100X6, 150X6
Weighted Dips: BWX3, 45X3, 90X3, 135X5 Drop 90X5 Drop 45X5 Drop BWX5
Dumbbell Bench: 50X2, 70X2, 90X2, 110X5, 90X8X3
Wendlersteinbergs (Hey, it's what Zach Even Esh calls 'em): 20Xsome, 40X8
Blast-Strap Push-ups: BWX12X4
I won't post my diet every day but here was how it broke down today.
Meal 1: 50g Protein, 2 Cups Dry Oats
Meal 2: 2 Powerbars, ~2 Cups Rice Krispies in Skim Milk
Meal 3: 100g Protein, 100g Maltodextrin (From Pre and Post Workout Meals)
Meal 4: 8oz Chicken, 4 Cups White Rice, 4 Tbsp Gatorade Mix
Normally its split up way better than that, but today was a weird day. I just wanted to get Carbs around 600, get my Protein in, and keep Fat Low.