35, 152 pounds and 5’9’'. Background in competitive swimming (but it’s been 15 years ago…) I ve been training for the past 5 years with weights for body composition and general health (never trying to compete in any “weight related” sport and not planning neither in the near future). Trained quite seriously for crossfit for a couple of years. Now just regular gym goer allways trying to get “bigger leaner faster”.
I work in a sport facility with a pretty “complicate schedule” (i train competitive swimmers), but i have free access to the gym whenever i have a break form work. Usually working out early in the morning (7.30-8.30) or during lunch break.
Starting this log just to keep me accountable and to recive suggestions from other members if they like to give any.
I’m in europe but i’ll post here using imperial system (pounds and such), english is not my primary language so sorry for errors and mistakes.
I think im now in the best shape of my life (obviously smaller than most of users here but im’not bad with my frame, very little wrist circumference); generally speaking trying to get better at everything, main focus being size (i know if i would end up being maybe 10/15 pounds heavier i’d look better) and strenght (i tryed to train in a “bodybuiding” way but it’s not my thing, i need to have performance goals to keep me motivated). I eat preatty clean most of the time, 6 days a week a little above maintenance and one day full fast
Specific goals:
160 pound by summer 19 with this level of leaness
220 max bench (now 195), 310 squat (270 now) in the same timeframe
staying healty and injury free
Started a “powerbuilding” routine liberally inspired by westside conjugate method and the conjugate bodybuilding program from coach Thibaudeau.
Basic setup will be 5 days a week (ME lower/ME upper/bodybuilding upper/rest/DE lower/DE upper/rest)
ME lower
squat variation ramp to 2RM or 3RM
hip hinge or squat variation depending on the main movement 4x6-8
bodybuilding work for quads and hamstrings
conditioning, mostly row erg
ME upper
bench variation ramp to a 3RM or 2RM
main assistance for triceps usually 4x6-8
lat work 4x10-12
shoulders 4x10-12
RE upper
short bodybuilding wo for chest and arms, generally for high reps not to failure (30-40 min at most)
DE lower
jumps
box squat 3x8 with short rest and “westside style” waves"
main assistance, i think ill do mostly SGHP in the 3-5 rep rang for 5-6 sets
bodybuilding work (legs and biceps) and little conditioning
abs
DE upper
bench press 3x8
main assistance overhead work 3x6-8
bodybuilding for triceps chest and shoulders
