I started reading T-Nation back in may and decided to get my shit together. Originally I was 140lbs at 5’9 back in may 2008, right now I’m hovering at around 160lbs. My goal is to get bigger/stronger and eventually compete in powerlifting. I thought I’d create a log , not just for keeping track of my lifts, but also to get input/advice from some knowledgeable people.
Current stats:
5’9
160lbs
Lifts as of right now (done with best possible form, I go ATG on the squats):
bench - 170lbsx4
squat - 231lbsx1
deadlift - 140kg (308lbs)x1
My routine right now is west side for skinny bastards, rotating my ME lifts every 3-4 weeks. Fairly basic, I’m wanting to keep things fairly simple
ME Upper (Monday)
BB Benchpress, max set of 3-5 reps
Incline BB Bench 3 sets, 10 reps
BB Rows 4 sets, 6 reps
Face pulls 3 sets, 15 reps
BB Shrugs 4 sets, 10 reps
ME Lower (Wendesday)
ATG squats or variation, max set of 3-5 reps
GHRs 4 sets, max reps (can only do about 6 reps)
Reverse hypers 4 sets, 10 reps
High rep quad work (I like leg press) 3 sets, 10
RE Upper (Friday)
BB Benchpress, max set reps w/ 135lbs
Wide-grip chins, 4 sets of 8-10reps
BB Shoulder press, 4 sets, 6-10 reps
BB curls 3 sets, 8-10 reps
Lying tricep extension 3 sets, 6-10 reps
Deadlift day (Saturday)
Deadlifts (I try to vary the rep/set scheme every few weeks)
Right now I’m doing 4 sets of 6 reps
abdominal work
wrist roller
So far it has been going good, based on how I look/feel in september. My diet consists of 3000-4000 calories a day.
Morning: 4 eggs, bread, OJ, apple, milk ~500 calories
mid-morning: 2 scoops whey, oatmeal bar, milk ~500 calories
Lunch: something decent from the food court at university ~500-1000 calories
mid-afternoon: gatorade, 1 scoop whey, apple ~300 calories
supper: something high in calories. lots of carbs and protein. ~600 calories
TRAIN
after training I have about 5-6 hours before i go to bed, so there is a PWO meal obviously, but I constantly eat after this for extra calories. ~1000-1500 calories
That seems to be it, I’ll snap a few pics here and post them later this evening when I have more time. (Knowing the site, theres no point in posting pics in performance/rate my physique unless you have actually achieved something)
I’ll also keep a log on the site, and I’ll post last weeks training to give you guys an idea.