I am 21 years old, 6 feet 2 inches, 205lbs. BF currently somewhere between 11 - 13% (impedence method)
I am currently lifting (1RM):
Squat 370lbs
Deadlift 450lbs
Bench Press 240lbs
I am two weeks into a new program, which is a 4 way split as outlined below:
Day 1 Legs
5min Warm Up
Dynamic Stretches
Back Squat - 12x50kg, 12x80kg, 12x110kg, 10x120kg (sometimes I swap last set for 8x140kg)*
Hamstring Curl - 12x35kg, 12x40kg, 12x45kg
Walking DB Lunge - 12x15kg, 12x15kg, 12x15kg
Standing DB Calf Raise - 12x15kg, 12x15kg, 12x15kg*
Static Stretches
Day 2 Chest and Triceps
5min Warm Up
Dynamic Stretches
Incline DB Chest Press - 12x20kg, 12x25kg, 12x30kg
Flat DB Flyes - 12x7.5kg, 12x7.5kg, 12x10kg*
Weighted Triceps Dips - 12x20kg, 12x35kg, 12x45kg
Triceps Push Downs - 12x25kg, 12x30kg, 12x30kg
Decline BB Bench Press - 12x50kg, 12x50kg, 12x50kg
Cable Crossovers - 12x30kg, 12x40kg, 10x40kg*
Static Stretches
Day 3 Back and Biceps
5min Warm Up
Dynamic Stretches
Wide Grip Pull ups - 12, 10
Lat Pull Down - 12x45kg, 10x50kg*
Bent Over Row - 12x50kg, 12x50kg, 12x50kg
Seated DB Screw Curl - 12x15kg, 12x15kg, 12x15kg*
Plate Loaded Low Row - 12x50kg, 12x60kg, 12x60kg*
EZ Chin Curls - 12x30kg, 12x30kg, 12x30kg
Chin Ups to Failure (usually 10-12)*
Static Stretch
Day 4 Deltoids and Traps
5min Warm Up
Dynamic Stretches
Clean and Press - 12x50kg, 12x50kg, 12x50kg
Seated DB Shoulder Press - 12x20kg, 12x25kg, 10x30kg
Plate Raise - 12x15kg, 12x15kg, 12x15kg
Upright Row - 12x25kg, 12x30kg, 12x35kg
Shrugs - 12x60kg, 12x80kg, 8x100kg*
Plate Loaded Shoulder Press - 12x20kg, 12x30kg, 12x30kg*
Static Stretches
- Sometime I include Dropset, Matrix, Superslow or Negative Reps here
Nutrition (average day)
Breakfast (15min after waking)
20g Whey
1 cup of porridge oats
Pinch of Cinnamon
10 Almonds
Meal One (3hrs after breakfast)
75g Brown Rice
1 Tin of Tuna
1/4 Broccoli
1tsp Olive Oil
Meal Two (6hrs after breakfast)
75g Brown Rice
1 Chicken Breast
150g Chick Peas
Meal Three (1.5hrs pre workout)
75g Brown Rice
1/4 Broccoli
1 Tin Tuna
1tsp Olive Oil
Pre Workout (20min Prior)
10g Whey
20g Dextrose
4g AAKG
2g Beta Alanine
4g Taurine
400mg Caffeine
Sprinkle of Cinnamon
mixed in fruit juice
Post Workout (NLT 20mins Post)
37g Whey Protein
120g Dextrose
4g Glutamine
in Water
PPWO (2hrs Post Workout)
250g Beef Mince
1/2 Red Pepper
1/2 Onion
100g White Rice
1tbsp Olive Oil
Pre Bed
40g Protein (Whey:Casein 50:50)
Daily fluid intake = 3L Water, 500ml Full Fat Milk
Whoa… That’s a long post, but it gives some insight into how I am eating and training at the moment. I am hoping to gain 6lbs of lean mass by the start of the summer (so I will be bulking more and cutting last minute) for a trip to the USA.
All of what I do comes about from practise and reading, and advice from colleagues etc etc. I will be sporadically updating this thread, with pictures, stats etc etc; I would love to see feedback on every part of my routine, diet and progress.
Cheers…
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