Current stats:
Age = 21
Body-weight = ~178
Height = 172 cm
Occupation = Student (currently working)
Goal = Build muscle and strength
Bench 1RM = 205lbs
Squat 3RM = 245lbs (last recorded number not true max)
Deadlift = not sure, have done at least 315lbs
day 1 08/20
Eating:
2 omega 3 egg
2 strips bacon
oatmeal blueberries
7 tbs of coconut milk organic peanut butter
250 ml orange juice
350 ml coffee
4 pieces of bread
60g of deli turkey
small slice pineapple
1 sweet n salty bar
coffee
peri workout
51g carbs 28g protein
3 lbs of wings
beer
training:
weighted jumps 25lb dumbbells 2x2
Squat
3x8 115lbs
3reps 135
3 reps 185
3 reps 205
2 reps 225
1 rep 245
3x3 box jump- 2nd last step
trap bar deadlift
2x6 150lbs
3x 200
3x 240
3x 290
2x 310
1x 330
90 secs with 150lbs
aprox 23 reps
4 sets of sled backwards pull (quad focus)
3*45lbs 25lbs
day 2 eating
sugar cereal
milk
sweet salty bar
4 bread (3f, 54c, 12p, 291cals)
80g deli turkey
sweet n salty bar (13f, 29c, 6p= 250 cal
coffee
milk
training drink 51g carbs+28g protein+ 1 gram electrolytes +5g creatine
150g salmon
broccoli
potato taters ( 24f 66c 2P=488 cal)
milk
training day 2:
Activation:
medicine ball toss+box jumps(2nd last step)
Bench
3x8,8,6 95lbs
3x 135lbs
3x 155
3x 170
2x 185
1x 195
90 seconds with 95lbs
aprox 34 reps
Push Press
military press 65lbs 8 reps
3x 95lbs
3x 115
2x 125
1x 130
military press 90secs with 65 lbs
~25 reps
Landmine shoulder press
6x 25lbs
6x 35
6x 45
Dips
6,6 BW
Day 3
Did not weight train
Diet:
mcdonalds sausage mcgriddle
fruit smoothie
coffee
sweet n salty bar (nature valley)
2pieces of bread
40g deli meat
Bacon
Eggs
Veges(kale, onion, tomato, orange peppers)
Tater tots
bacon
milk
Day 4
did not train
Bacon
Eggs
Veges(kale, onion, tomato, orange peppers)
Tater tots
bacon
milk
Can of tuna
milk
sweet n salty bar
pineapple
dominos cheesy bread +sugar sticks
milk
Day 5
Eating:
3 eggs
tater tots
bacon
cheese
veggies(kale, orange pepper, onion, tomato)
Milk
orange juice
Coffee
Corn Chips
Can of tuna
coconut milk + peanut butter
milk
Training drink
pork chop
lucky charms
Training:
Snatch rows
3x8 95lbs
3x 115lbs
3x 125lbs
2x 135lbs
1x 145
2x5 95lbs
90secs with 65lbs
~25 reps
Pull down
3x8 8
3x 10
3x 12
2x 13
1x 14
2x5 7
90 secs with 6
forget
STR BB row
3x6 95lbs
Day 6
Eating:
2 granola bars
Training Drink
2 chicken wraps
ice cream
porkchop
Training:
Back squat
3x8 155lbs
3x 135
3x 145
3x 185
3x 205
3x 225
2x 245
1x 255
TBDL
2x8 150lbs
3x 200
3x 240
3x 260
3x 290
3x 310
2x 330
1x 340
Back extension
3x6 +barbell
Day 7
Eating:
Eggs
Cheese
Oatmeal
Blueberries
Strawberries
Orange juice
training drink
pork
veggies
cheese
wrap
Training:
Activation of medicine ball throws
Top half bench press worked up to 185lbsx1
Bench Press
2x8 95lbs
1x8 105
3x 135
3x 150
3x 165
3x 175
2x 185
1x 195
2x5 95
90 secs with 95
26 reps
Thick Bar Push press
military press
2x8 Bar
3x Bar+20lbs
3x Bar+30
2x Bar+40lbs
1x Bar+50lbs
Dips
2x6 BW
Shoulder dumbbell raises
2x12 10lbs
Notes:
Keep hard copy of training and eating
Prepare more meals ahead of time
eat more protein
eat more cals consistently
Day 1 Week 2 08/27
Eating:
Bacon
Eggs
Orange juice
coffee
sweet n salty bar
tuna
2 pieces bread
coconut milk + PB
Cola
pine apple
(6:00)
Training drink
(9:00)
wrap
pork
tuna
cheese
mayo
potatoes (1+.5 reg size)
greek yogurt
milk
Training:
Snatch Rows
3x8 95lbs
3x 105
3x 115
3x 125
3x 135
2x 145
1x 155
2x5 85lbs
90 secs with 95lbs
18 reps
STR Barbell row
2x6 95lbs
3x 105
3x 115
2x 125
1x 135
2x5 65
90 secs with 65
23
Day 2 Week 2
Eating:
(06:45)
sausage
egg
cheese
English muffin
Coffee
Sweet n salty bar
(13:00)
65g Deli turkey
3 pieces bread 175 cals
energy drink 200 cals
Sweet n salty bar
(19:00)
Potatoe
Milk
Coconut milk+PB
Day 3 Week 3
Eating:
Did not record
Training:
Legs
Safety Bar Squats
2x8 95lbs
1x8 115lbs
3x 135
3x 150
3x 185
3x 205
3x 225
2x 245
1x 255
TB DL
3x 150lbs
3x 200
3x 250
3x 280
3x 300
3x 310
2x 330
1x 350
90 secs with 150
did not record
Days 4 and 5 week 2:
did not train
did not record eating
Day 6 week 2
Training:
1st session
Shoulders
Military press
3x8 65lbs
Push press (thick Bar)
3x Bar
3x Bar +20lbs
3x Bar +30
3x Bar +40
3x +50
2x +60
1x +65
2x5 Bar+20
MP
90 seconds with 65lbs
aprox. 23
superset (3 sets)
A1 Thick Bar Incline Bench- Bar+50, +60, +70
A2 Reg Bench- 135, 145, 155
Shoulder isolation complex
2nd Session
Chest
Bench(thick bar)
1x8 Bar+20lbs
2x Bar+40
Reg bar
3x 125lbs
3x 150
3x 165
3x 185
2x 195
1x 200
2x5 100lbs
90 secs with 85lbs
not recorded
Chest Isolation work