Hey everyone this is my first post of my training log.
Copy stats on me.
Born: June 5, 1986.
Height: 74 inches or 188 cm
Weight: 205 lbs or 93 kg
One Year Goal: 225 lbs with under 10% bf
Three Month Goal: 220 lbs around 15-18% bf (fine if bf is lower!)
I am going to doing a four day split as follows.
Day 1 - Monday
Squats 6 sets with ramp, 8,8,ramp 6,ramp 6, ramp max reps, rest then widowmaker
Hack squats 3x12
I have hamstring issues so I am easing into them again
Day 2 - Tuesday
Flat DB 3x6-8
DB Flies 3x10-12
Skull Crushers 3x10
Single arm overhead db extension 3x10
Day 3 - Rest
1 hour floor hockey
Day 4 - Thursday
Front Raise superset with Lateral Raise 3setw 6-8 reps
Javelin Press 3x6-8
Face Pulls 3x10
Reverse Fly 3x10
Day 5 - Friday
Deadlifts 6 sets 6-8 reps ramping up
DB Rows or BB rows 3x6-10
T-Bar Rows 3x10
Pull downs 3x10
Standing DB/Bar Curl (bilateral) 15 reps, moderate weight, not to failure
DB Preacher Curl 10RM, 6RM, 2x4RM
Standing DB/Bar Curl (bilateral) 12-15RM
Day 6 - Sat - Rest
Day 7 - Sun - Rest
I will be following the follow diet as strictly as I can. There will be some deviations but for the most part I will be eating this.
I will drop the pre/post workout on non workout days. Except I think I will still do it with floor hockey.
Meal 1 - 1 cup oats, 2 scoops protein, vege greens and phyto berry, 1 cup of milk.
661 cal 10f,71c,71p
Meal 2 - 1 cup chicken, 1.5 cups brown rice, green veggies
707 cal 19f,67c,67p
Pre-workout - 1 scoop protein
124 cal 0f,1c,30p
Post-workout - 1 scoop vitargo, 2 scoops protein
388 cal 0f,37c,60p
Meal 3 - 1.5cup extra lean ground beef drained, 2 tablespoons natural PB, green veggies
551 cal 35f,6c,53p
Meal 4 (snack) - 1 can tuna, 1 tablespoon mayo
228 cal 12f,0c,30p
Meal 5 - 3 scoops muscle juice
771 cal 10.5f,127.5c,42p
Meal 6 - 1.5cup chicken, green veggies, 2.5 tablespoon flaxseed oil
Bed - take fish oils
Totals: 4000cal, 123f, 310c, 413p
Except for pre/post most of the meals can be switched around.
I work 3-4 nights a week as a bartender. I bring food cooked and prepared for my shifts but sometimes it is to busy to get away given for more then a minute. I bring weight gainer powder in case I don't have time to eat.