Alright, so rugby season is over and beach season is beginning. Here’s the plan (which I am 3 weeks into already)
A couple considerations I have to make:
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I do not have a workout partner, and work out at a gym where there are no available spotters. Yeah, sucks.
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There is no available power rack at my gym, only a smith machine. Yeah, sucks.
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I bus tables at a busy busy restaurant tu-wed-thurs. nights, so that kind of counts as cardio for me - a nice elevated heartrate for 5 hours. That is why I do not do an additional HIIT session, etc.
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After a long layoff (called college), I started lifting seriously again 14 months ago - I started at 245 pounds, 29% bodyfat.
Currently I am:
23 years old
5’9"
196 lb
14% bodyfat
My diet is t-dawg, eating 2350 calories per day, carbs morning and after workout (waiting on my first tub of surge, right now slamming the grape juice)
Instead of a weekly cheat meal, I go out drinking - yeah, its bad, but…
So, workout program as follows:
Ian King 12 weeks to super strength on Monday and Thursday. Focusing on chest development.
Tuesday - Leg day, quad dominant - heel up squats, front squats, deep squats (2x set of each), 3x leg press, 2x cable kicks, 2x leg extension (21’s).
Friday - Leg day, ham-glute dominant - deep squats (x3), stiff legged deads (3x), hyperextension (3x), ham curls (2x), ham cable kicks (2x).
Wed. - off
Saturday - sprint and ab workouts
Sunday - off.
5 sets of ab each workout day,splitting abs into 4 sections, alternating exercises.
Any suggestions? Especially on ham-glute day - working on rigging up something for glute - ham raises.