I’m 22 years old 5’9 150 lbs. Been lurking T-Nation off and on just started posting and reading back again. I started bowling more seriously and came to the conclusion that i have really weak wrists and my legs are not up to par and began to lift again in the beginning of febuary to gain strength.
My goal is strength first but im also going to hit up the calories in an attempt to put on some mass while doing so. My workouts are as follows on Sun/Tu/Thru/ Alternating Push workouts then pull workouts.
Workout A (Push)
Squat 3 sets of 6-8 Reps
Calf Raises 3 sets of 10-12 Reps
Bench Press 3 sets of 6-8 Reps
Dips 3 Sets to failure
Shoulder Press 3 sets of 6-8 Reps
Misc Shoulder / Rotator Cuff / Abdominal work…
Workout B (Pull)
Deadlift 3 sets of 6-8 Reps
Barbell Row 3 sets of 6-8 Reps
Chin ups 3 sets to failure
Hammer/Reverse Curls 3 sets of 6-8 Reps
Misc Forearm / Grip / Abdominal work… (Captains of crush grippers soon as i get the money)
Going to emphasize progressively adding 5 to 2.5lbs on all lifts everyworkout with a week off every 8-12 weeks…Besides bowling 2-3 times a week i work a manual labor job overnights 5 days a week so i have found that keeping volume minimal with a decent amount of frequency and intensity every workout works recovery wise for me.
[quote]djwhizkid wrote:
I’m 22 years old 5’9 150 lbs. Been lurking T-Nation off and on just started posting and reading back again. I started bowling more seriously and came to the conclusion that i have really weak wrists and my legs are not up to par and began to lift again in the beginning of febuary to gain strength.
My goal is strength first but im also going to hit up the calories in an attempt to put on some mass while doing so. My workouts are as follows on Sun/Tu/Thru/ Alternating Push workouts then pull workouts.
Workout A (Push)
Squat 3 sets of 6-8 Reps
Calf Raises 3 sets of 10-12 Reps
Bench Press 3 sets of 6-8 Reps
Dips 3 Sets to failure
Shoulder Press 3 sets of 6-8 Reps
Misc Shoulder / Rotator Cuff / Abdominal work…
Workout B (Pull)
Deadlift 3 sets of 6-8 Reps
Barbell Row 3 sets of 6-8 Reps
Chin ups 3 sets to failure
Hammer/Reverse Curls 3 sets of 6-8 Reps
Misc Forearm / Grip / Abdominal work… (Captains of crush grippers soon as i get the money)
Going to emphasize progressively adding 5 to 2.5lbs on all lifts everyworkout with a week off every 8-12 weeks…Besides bowling 2-3 times a week i work a manual labor job overnights 5 days a week so i have found that keeping volume minimal with a decent amount of frequency and intensity every workout works recovery wise for me.
[/quote]
how’s the diet?
[quote]zephead4747 wrote:
djwhizkid wrote:
I’m 22 years old 5’9 150 lbs. Been lurking T-Nation off and on just started posting and reading back again. I started bowling more seriously and came to the conclusion that i have really weak wrists and my legs are not up to par and began to lift again in the beginning of febuary to gain strength.
My goal is strength first but im also going to hit up the calories in an attempt to put on some mass while doing so. My workouts are as follows on Sun/Tu/Thru/ Alternating Push workouts then pull workouts.
Workout A (Push)
Squat 3 sets of 6-8 Reps
Calf Raises 3 sets of 10-12 Reps
Bench Press 3 sets of 6-8 Reps
Dips 3 Sets to failure
Shoulder Press 3 sets of 6-8 Reps
Misc Shoulder / Rotator Cuff / Abdominal work…
Workout B (Pull)
Deadlift 3 sets of 6-8 Reps
Barbell Row 3 sets of 6-8 Reps
Chin ups 3 sets to failure
Hammer/Reverse Curls 3 sets of 6-8 Reps
Misc Forearm / Grip / Abdominal work… (Captains of crush grippers soon as i get the money)
Going to emphasize progressively adding 5 to 2.5lbs on all lifts everyworkout with a week off every 8-12 weeks…Besides bowling 2-3 times a week i work a manual labor job overnights 5 days a week so i have found that keeping volume minimal with a decent amount of frequency and intensity every workout works recovery wise for me.
how’s the diet?[/quote]
im eating 5-6 times a day but my diet is not always extremely clean. i have cut out sweets, cola, and the like but i still eat pizza , burgers, etc along with my normal clean meals because i am still extremely lean (9% if not lower now). i will keep a diet log too because i need to start seeing exactly how many cals i get instead of guessing…
3/1/2008 - 3/2/2008
My days start around 9pm so i will keep dates on food logs…Its warm out so im ready to hit the gym later…This is pretty clean eating for me because im broke till thursday and most of this stuff is bulk stuff i keep in the cabinet or freezer So far today i have eaten…
9:00pm -
1 Cup Old fashioned oatmeal
1 Cup Tropicana orange juice
(i usually drink a shake too…was running late)
12:00am -
2 Celery sticks
2 tsp Natural Peanut butter
2:00am -
4oz Grilled wild Salmon fillet
1 cup brocolli
5:00am -
4oz Grilled wild Salmon fillet
1 cup brocolli
7:30am -
1 Cup old fashioned oatmeal
4 Omega 3 eggs…
Doesn’t have to be totally clean unless your looking to get leaner, hell I’ll eat a whole pizza by myself every other week or so. My view is if your trying to gain you need to make sure yu’re getting all the nutrients you need then eating a burger or pizza will only help.
Doesn’t have to be totally clean unless your looking to get leaner, hell I’ll eat a whole pizza by myself every other week or so. My view is if your trying to gain you need to make sure yu’re getting all the nutrients you need then eating a burger or pizza will only help.