Age: 18
Height: 6’1"
Weight: 275
Bodyfat: Approximately 30%
Current Best Lifts
Squat: 405 PL Stance, 365 Oly Stance
Deadlift: 415 Conventional Stance, Double Overhand
Bench: 185
Previous Best Lifts:
Squat: 515 PL Stance
Deadlift: 585 Conventional Stance
Bench: 295
My story:
I’m lazy. My injuries and my training slump are a direct result of that.
I began seriously training my Freshman year of High School. I was hitting personal records nearly every workout, but I was doing it all wrong. I never stretched. I didn’t follow a program with any sensible periodization, be it linear or otherwise. That summer, however, I went on a hiking trip, with a bag that was over 100 pounds most of the trip. I was impressed with myself, perhaps a bit too much. When I returned, I hit the aforementioned best lifts.
I then went to boarding school. At boarding school, the problems with my training methods were exacerbated by my extreme dietary negligence. I would eat, and eat, and eat, and eat. My overconsumption of high simple carbohydrates and lack of whole protein immediately took its toll, as I gained nearly 50 pounds over the course of the year. Following this weight gain, I bounced from diet to diet, attempting to lose the weight. My will power, however, was non-existent, and within a week or two I’d be back to my old habits.
During my Junior year, my problems continued to worse. A pectoral strain/tear refused to heal properly and I hadn’t benched for nearly a year at this point. It was during this year that I was diagnosed with Crohn’s Disease, and underwent two courses of Prednisone.
As a senior, I recently hit a low-point, when, looking in the mirror, I realized it: I had breasts. Not simply pecs with a little bit of support fat. I had breasts. Now, my ego had somewhat been bolstered by the fact that I was the strongest student at my school. Of course, I realize now that such a position was a reflection on the school, not my (unimpressive) lifts.
I have resolved to get back in shape. I have already completely cut out soda, chips, fries, and any simple carbohydrates other than fruit out of my diet. I firmly feel, however, that having a log will aid in my long-term development and compliance with my plan.
So, without further ado, what is my plan?
Monday Morning: Walk (30 Minutes) (To progress to Jogging/Running as weight is loss. Would like to take care of my joints.)
Monday Afternoon: Bill Star’s 5x5 Intermediate
Tuesday Morning: Walk (30 Min.)
Tuesday Afternoon: Complexes
Wednesday Morning: Walk (30 Min.)
Wednesday Afternoon: Bill Star’s 5x5 Intermediate
Thursday Morning: Walk (30 Min.)
Thursday Afternoon: Complexes
Friday Morning: Walk (30 Min.)
Friday Evening: Bill Star’s 5x5 Intermediate
Saturday Morning: Walk (30 Min.)
Saturday Evening: Complexes
Sunday: Hill Runs
As far as diet is concerned, my daily plan will appear something like this.
6:30 HOT-ROX Extreme
7:55 Protein Shake, Fish Oil Capsules, Flax Seeds, Banana
11:00 Lean Protein with Supplementary Fats and Complex Carbohydrates. (Examples include: Turkey Chili with slice of avocado, Egg Salad on Ezekiel Bread, Quinoa with sliced chicken and vinaigrette, Bison over wild rice with fresh cheese)
2:10 Lean Protein with Supplementary Fats and Complex Carbohydrates
4:15 Pre-Workout Drink + Vitamins
5:15 Post-Workout Shake
8:15 Lean Protein with Supplementary Fats and Complex Carbohydrates
9:30 Final Shake with Natural PB
I take the following supplements:
Multivitamin
Fish Oil Capsules
Dried Fruit/Vegetable Pills
Calcium
Colostrum
Apple Cider Vinegar
Acidophilus
Goals by end of 2009:
295 Bench Press
515 Squat
585 Deadlift
26" Inch Vertical
220 lbs. Weight
4.6-5.0’ 40-Yard Dash
5:45-6:15 Mile
Any particular suggestions? I plan on running 5x5 for at least a few months. I will weigh myself every other Monday to provide an update.
Thanks for reading. (I realize it was long, and likely boring)
