Ok time for a log, I have one on my computer already but i thought i’d share it with you guys so you can add in critique, or point out any mistakes I could be making.
Current stats: 140lbs, 5’6". Body fat, not sure but I can see my abs when I tense super hard.
Goals: I want to be be and maintain a bodyweight of 180lbs with a very low body fat. So I think that if I aim for about 190-200lbs on the scales, I can cut down to that. I don’t want to really go over 200, so I’m going to try and keep my bulk fairly clean.
Alright, I’m going to be doing a 4 day split, 2 lower body, 2 upper body, and ill change it up in terms of reps/sets in 5 weeks time.
For a diet, 6-7 meals a day, with plently of fruit & veg & LOTS of carbs.
Bench Press - 3 x 10
Bent Over Row - 3 x 10
Military Press - 3 x 8
Chin Up - 3 x 10 (aim for that)
Weighted Dips - 5 x 5
Wide Grip Pull Up - 3 x 8 (aim for that)
DB Shoulder Press - 3 x 8
Hang Cleans - 4 x 6
Squats - 7,5,3,5,7
Leg Press - 5 x 10 (Increase weight each set)
Standing Leg Curl - 4 x 10 (Increase weight each set)
Deadlift - 3 x 6
Barbell Lunge - 4 x 10
Lying Leg Curl - 3 x 10 (Squeeze for 2 sec at top of movement
On top of this program, I also have to do quite a bit of training on my PT course.
On tuesdays there is adv. CV work, and T.I.D.E (Training in different enviroments) which is usually a bit of interval endurance work.
For thursdays, there is adv. resistance training. This upcoming week we’re testing our 1RM on machines…
Ok so here we go: