At the time of this first log entry I am a junior mechanical engineering student that loves to do all kinds of random nonsense from hunting and hiking to baking. That being said, my goals have always been scattered, and I have always swung back and forth between wanting nothing but pure strength or pure size. Thus, my programming has lead to me switching back and forth between the two about a month at a time… for the past 6ish years.
This indecision has lead to poor planning and relatively zero results. Since I love working out with all my young thumping heart, I have never given up, and have just strived harder to see progress. I think all my shortcomings can point back to impatience with achieving my goals.
Another major setback was my lack of proper nutrition. I never (and I mean never) drank water (or any other fluids for that matter) and I ate only crappy foods. However, over the past year, I’ve begun eating right, and have seen my progress both in size and strength increase dramatically. I’ve been able to put on size relatively well, but strength is still a struggle.
P.S. My triceps suck
So the plan now is to continue to eat well and actually stick to a workout.
Current lifts at 5’11"/200lbs/12%BF:
Squat - 8RM@195
Bench - 8RM@205
Deadlift - 6RM@225
Pullup - 5RM@245 (BW + 45lb)
Current Goals:
Squat - 5RM@250
Bench - 5RM@235
Deadlift - 5RM@275
Pullup - 5RM@260
Stationary Bike - 2miles in 5min
Be a physically capable human
The plan for June 2019 to September 2019:
Workout:
Each Cycle will be days 1-5
Day 1:
Squat - 5x5
DB Press - 3x6-10
Tricep Pushdowns - 2x6-10
Ab Wheel - 2x8-15
Day 2:
Pullup - 5x5
DB Forward Lunge - 3x6-10
Close Grip Bench Press - 2x6-10
Battle Ropes - 3x30s
Day 3:
Deadlift - 5x5
Facepull - 3x6-10
DB Extensions - 2x6-10
Russian Twists - 2x20-40
Day 4:
Bench - 5x5
RDL - 3x6-10
Dips - 2x6-10
Stationary Bike - 5minutes as many miles as possible
*or C2 Rower - 3x100m as fast as possible
Day 5:
Neural Charge Workout
*Each rep of the big lifts (squat, bench, deadlift, pullup) will have a different tempo depending on what cycle I’m in.
Cycle 1 - Normal Reps
Cycle 2 - Slow Eccentric (2-5 seconds)
Cycle 3 - Eccentric Pauses (2 second pause at top, middle, and bottom of rep)
Cycle 4 - Concentric Pauses (2 second pause at bottom, middle, and top of rep)
After 4 cycles, I will increase the pullup and bench press by 5lb, and the squat and deadlift by 10lb.
Nutrition:
- Currently 16:8 intermittent fasting
- Lunch: usually around 800-1000 calories
Lunch Meat Sandwich
Apple or Banana
Handful of almonds
Protein bar
Greek yogurt
Small Salad or celery or carrots - Dinner: usually 1500-2000 calories
Excessively large helpings of whatever momma makes (usually steak, pork, or chicken with some form of pasta and vegetables)
Let’s see what happens
jbooty115