Howdy,
figured I’d creeped this site long enough and that I should actually make an account and then decided at the same time I’ll start logging my new program up here in some sort of attempt to keep me accountable.
I’ll do the mandatory back ground info (Everything will be done in the metric system as I live in a metric country)
Age 22
Height 174cm
Weight 74 Kg
BF 13.4% (taken with electronic scale)
current maxes
Bench 95kg
Squat 135kg
Deadlift 150kg
Clean 85kg
Overhead Press 55kg
My Primary goal (like pretty much every guy my age) is to put on muscle I have an aim of 80kg by this time next year looking at slowly increasing my weight through steady increases of my caloric intake.
My secondary goals which I expect I’m going to be able to work on fairly easily as my weight goes up (fingers crossed here haha) are to bring all my primary lifts up. I have another long term goal of a 3x bodyweight deadlift, to me that just reeks of strong so thats what I’m shooting for.
I currently have a 3 day lifting split
Day 1 - Legs
Day 2 Chest/Triceps/Abs
Day 3 Back/Biceps/Calves and direct shoulder work
I also do 5 cross training / crossfit style workouts on weekdays as a form of friendly competition with some mates at my gym.
I also do 2 spin classes a week for some added cardio
I’ll start with the 17ths programmed training which was legs
Barbell back squat 5/3/1 style 100/120/125
Front Squats 5 sets 8 reps
paired with
hamstring curls 5 sets 5 reps
Single leg extensions 3 sets 10 reps
paired with
Romanian Deadlifts 3 sets 12 reps
3x Small circuit of
Front foot elevated lunges 8 reps
Seated Calf Raises 15 Reps
Standing Calf Raises 20 Reps
My aim with these sessions is so be finished as quick as possible so pairing up exercises works well for me.
That days Cross training session was
Every 2 Minutes for 30 minutes
20 KB Swings
6 Burpees
4 Box Jumps
also did spin that night, so the day turned into pretty much nothing but legs.
19/6/14
Chest/Triceps and Abs
Missed a bunch of stuff I wanted to get done with this work out due to sorting weights out with my training partner but we’ll be ahead for next time
Barbell Flat bench 5 reps 5 Sets 70kg
Bar Dips 10 Reps 3 Sets
Smith Machine Incline Press 3 Sets 8 reps
paired with
Incline Flys 3 sets 12 reps
Barbell overhead press 3 sets 8 reps (wasted time on this I feel and didn’t fit in with the rest of the workout)
The rest of the work out isn’t worth mentioning really one set of skull crushers and one set of wood choppers. wanted to get more finished but had to get back to work.
Any way thats the end of the first post
Hairy Out