seanf76
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Background and Training
I've been lifting weights serious for about 5 months now, and just got going again after a long recovery from a bad car accident where I herniated l3, l4 and l5 discs and the discs are degenerate. I workout in my basement and usually lift alone due to the fact I work the graveyard shift. I get an average of 5 hours of sleep a day and hope to improve it to 8 when my son starts 1st grade this year. Training is usually between 45-60 min. depending on the body parts worked.
Routine: I am going to be doing a Antagonistic Training System
I am going to increase the number of sets per exercise each week
Week 1 = 2 x 6-10
Week 2 = 3 x 6-10
Week 3 = 4 x 6-10
Week 4 = 5 x 6-10
Week 5 = Repeat
Day 1- Back and Chest Antagonist Workout (alternating between sets 1 back then 1 chest)
Day 2- Biceps and Triceps Antagonist Workout plus Forearms (alternating between sets 1 bi then 1 tri)
Day 3- HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)
Day 4- Quadriceps and Hamstring Antagonist Workout (alternating between sets 1 quads then 1 hamstring)
Day 5- Delts and Traps Workout and Core (alternating between sets 1 delt then 1 trap)
Day 6- HITT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)
Day 7-
Rest time between sets is 1 min
Also 30 minutes of cardio before and after each weight set hr 130 to 150
Stats
32 years old
6'2"
215 lbs.
26% bodyfat
Weight Loss
Supplementation for this log
Universal Animal PAK
LG Sciences Lipotropic Protein
LG Sciences pSARM
ALR Industries WTF PUMP?d
ALR Industries Venom Lean Dreams
ALR Industries TX Thyroid Hormone Support
ALR Industries Zero Stim
Fish Oil and Flax Seed Oil
Diet:
1800 calories
Meal 1: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 2: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 3: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 4: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 5: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 6: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Total 0g Carbs/ 252 g Protein / 90g Fat Total Calories 1818
1 carb cheat meal per week??.
1 to 2 Gallons of water daily
I've been lifting weights serious for about 5 months now, and just got going again after a long recovery from a bad car accident where I herniated l3, l4 and l5 discs and the discs are degenerate. I workout in my basement and usually lift alone due to the fact I work the graveyard shift. I get an average of 5 hours of sleep a day and hope to improve it to 8 when my son starts 1st grade this year. Training is usually between 45-60 min. depending on the body parts worked.
Routine: I am going to be doing a Antagonistic Training System
I am going to increase the number of sets per exercise each week
Week 1 = 2 x 6-10
Week 2 = 3 x 6-10
Week 3 = 4 x 6-10
Week 4 = 5 x 6-10
Week 5 = Repeat
Day 1- Back and Chest Antagonist Workout (alternating between sets 1 back then 1 chest)
Day 2- Biceps and Triceps Antagonist Workout plus Forearms (alternating between sets 1 bi then 1 tri)
Day 3- HIIT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)
Day 4- Quadriceps and Hamstring Antagonist Workout (alternating between sets 1 quads then 1 hamstring)
Day 5- Delts and Traps Workout and Core (alternating between sets 1 delt then 1 trap)
Day 6- HITT CARDIO (15 seconds all out followed by 45 seconds of low intensity cardio repeat 15 times then followed by 15minutes of low intensity cardio)
Day 7-
Rest time between sets is 1 min
Also 30 minutes of cardio before and after each weight set hr 130 to 150
Stats
32 years old
6'2"
215 lbs.
26% bodyfat
Weight Loss
Supplementation for this log
Universal Animal PAK
LG Sciences Lipotropic Protein
LG Sciences pSARM
ALR Industries WTF PUMP?d
ALR Industries Venom Lean Dreams
ALR Industries TX Thyroid Hormone Support
ALR Industries Zero Stim
Fish Oil and Flax Seed Oil
Diet:
1800 calories
Meal 1: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 2: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 3: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 4: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 5: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Meal 6: 0g Carbs / 42g Protein / 15g Fat Total Calories 303
Total 0g Carbs/ 252 g Protein / 90g Fat Total Calories 1818
1 carb cheat meal per week??.
1 to 2 Gallons of water daily