Started university just over a month ago. I rushed into joined the uni gym because of its cheapness, unfortunately it is always incredibly busy so getting a decent workout with compound barbell moves that should take 45 minutes is hard to do in less than 2 hours.
I would call myself a beginner who has messed around with weights for a couple of years, have not lifted for the past year though because of traveling. I'm trying to get back into it but due to the inadequacy of the gym it will make it hard. My stats are as follows:
I am going to try and add a bit of weight on to my frame in the run up to Christmas. I am going to do the 20 rep squat program combined with a GOMAD diet. Aside from the squatting I won't be able to spend enough time in the gym to do any other big moves because of the lack of equipment and the sheer volume of people.
I will try and do my best with standing db, fixed bb exercises and machines for upperbody work. I also need to improve my conditioning as best I can which is obviously in opposition to my bulking goal but it should atleast minimise fat gain.
I play football twice a week and I aim to do 2 cardio sessions a week with the Viking Warrior Snatch training protocol with an optional extra interval day on Sundays if i feel up to it. Here is my proposed training program I intend to begin next week to continue for the following 5 weeks then I go home and I get back to my home gym in the shed consisting of a 150kg of weights an olympic bar, some dumbbells and a bench.
B1)Clean & Press 10x10
B2)Chin Ups 10xnf
C) 3 sets of standard farmers walks
15:15 MVO2 Protocol
B1)Horizontal Push Pyrmaid 50-40-30-20-10-...-50 (Benchs usually taken so will be machine, or DB/BB if I can work in with someone)
B2)Pull Ups 10xnf
B3)Leg Raises 10xnf
C) 3 sets one handed farmers walks
(PM) Football Match
15:15 MVO2 Protocol
B1)Clean & Press 3x(1x7,1x5,1,3)
B2)Horizontal rows 3x(1x7,1x5,1,3)
C1)BB Cheat Curls Pyramid 50-10-50
C2)Triceps Push Downs Pyramids 50-10-50
D)Three sets of uneven farmers walks
Sunday- Optional HIIT or 40-60 minutes steady state cardio
I will begin with 60kg on the squat and increase 2.5kg every workout. If I fail to make the 20 reps as I progress I will continue at the same weight until I can or take out one of the squatting sessions in the middle of the week.
Not sure but I think my lower body will be too tired from the squatting to include any deadlifting or single leg work. I aiming for a minumum of 3000 calories a day but I'm eating on a budget so it can be tricky. I will be taking a daily multivitamin, omega 3 fish oil capsules, and 10g creatine.