I’ve been browsing the site since November or so, occasionally participating in a post here and there, and have made decent use of new information that I’ve stumbled upon.
I’ve decided to start a log of my stuff to help me keep track of progress and what I’m doing.
My first experience with weights was olympic lifting for highschool track for about 8 weeks. That was 5 years ago and I hadn’t touched a weight since until Sept of this past year. In between I had a pretty massive knee surgery and stayed in shape on a diet of Coca-Cola supplemented by a lot of sprinting. Started 153lbs @ 6 ft.
Started out going to the gym for the first month and a half with no real idea what I was doing - figured because my legs were big compared to the rest of me I didn’t need to work them etc. Was too scared to try benching without a spot. I’ve been squatting and benching since December after getting on a real routine and doing some learning.
I’m currently bulking and doing an upper/lower split (which is working very well for me). I’m doing my diet by making sure to get around 600 calories per meal, 6 meals a day. I either eat when I’m hungry or every 3-4 hours.
Common foods: brown rice, tuna, eggs (about 2:1 whites to yolks), olive oil, whole milk, whey, peanut butter, chicken, beef, oats, Shredded Wheat, various cheeses, double-meat subway sandwhiches, turkey bacon.
I’m taking Fish Oil, Whey, Creatine, Beta-Alanine and a multi.
Routine is as follows, generally 6-8 reps for heavy compounds, 8-12 for lighter accessory work, and 30 for calves:
Monday (Lower Quads):
Back Squat, 4 sets
Leg Press, 2 sets
Leg Extension, 2 sets
Straight Leg Deadlift 3 sets
Ham Curl 3 sets
Calf Raise 4 sets
Tuesday (Upper Chest/Back):
Flat Bench, 3 sets
Weighted Dips, 3 sets
Incline Flies, 2 sets
Weighted Pull-ups, 4 sets
DB or BB Row, 4 sets
Some form of curl, 2 sets
Some form of triceps, 2 sets
Thursday (Lower Glut/Ham):
Deadlifts, 4 sets
Front Squat, 3 sets
Ham Curl, 4 sets
Leg Extension, 2 sets
Calf Raise, 4 sets
Saturday (Upper Shoulder/Arms):
Incline Bench, 4 sets
Wide-Grip Chins, 3 sets
Shoulder Side Raise, 3 sets
Rear Delt Raise, 2 sets
DB Row, 2 sets
Triceps, 2-3 exercises, 5 sets total
Biceps, 2-3 exercises, 5 sets total
Routine is working well for me, doubt I’ll change it for awhile.
Current Stats:
Height: 6ft
Weight: 190
Bodyfat: I just know I can see my abs
Squat (break || with top of leg at minimum): 300
Deadlift: 405
Bench: 205
My lifts are based off calculations from for-rep lifting, since I don’t max. I’m aware that this is not an accurate method of figuring out one-rep max, but it’s at least a somewhat reasonable guesstimation.
I’ll start updating with workouts tomorrow, since it’s a workout day.
I have various pictures in my profile for those that are interested. Shows one bad picture of starting physique, a few from right before New Year’s, and then some from just this past couple of weeks.
My current short term goal is to hit 195 within April. I know I’m still quite lean, but will probably end up doing some form of cut throughout May. I’m fatter than I’ve ever been before and as I’m not looking to compete, it’s more important that I feel good about myself than bulk through beach season.
I’ll answer questions as they are asked, but I think I’ve address all of the usuals in the post above. If my post is a bit muddled feel free to let me know where and I’ll see what I can do about editing it to make more sense.
Thanks.
