Merk
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Hey Everyone!
As of recent I have teamed up with my buddy Justin Hayward to do some personal training for me. Now as of late I’ve been finding it a little hard to bust past some plateaus I’ve come across with my numbers in the gym and with my physique. Both Justin and I have known of each other for a while through another fitness site and I have had a chance to see some of the clients he has worked with and how much they have changed just from working with him.
When I had heard he had a couple slots open for new clients I jumped on the opprotunity!. Thankfully I was fast off the hop in talking him because he has agreed to help me out. For the next 8 weeks or so I’ll be strictly under his guidance with my diet and training.
Right now here is what my stats look like.
I'm 24, 5'6, and 155.4 lbs (first thing in the morning before any food/water)
May 13th measurements (Taken cold/flexed and in inches)
Thighs - 22.5
Chest - 41.5
Waist - 31.5
Hips - 33.5
Calves - 13.5
Arms - 15.5
Forearms – 12
Hopefully we can get some of these numbers moving in the right direction! For right now here is what my diet and training look like. These things will be tweaked and changed as time goes by I am sure.
MEAL 1:
6 whole eggs and 4 egg whites with 3/4 cup of oats (measured dry)
MEAL 2:
8oz (cooked) of chicken or steak, 1 oz cashews or almonds, and 1 cup (cooked) rice (brown or white)
MEAL 3:
8oz (cooked) of chicken or steak , 1 tablespoon of olive oil or udos oil, 1 baked potato and/or yam or 1 cup cooked rice
MEAL 4: Repeat One of Above
MEAL 5:
50 g Whey Protein with 40g Waxy Maize 1 tbsp udos oil
MEAL 6: (post-workout)
50 g whey isolate 40g waxy maize
MEAL 7: 6 whole eggs
Day 1 Back
Pullups 4 sets 8-12 reps (add weight if needed)
Deadlifts 4 sets 4-8 reps
Dumbell Rows 4 sets 8-12 reps
Closegrip pulldowns 7 sets 8-12 reps each (only rest about 30 seconds between these sets)
Day 2 Chest
Incline Barbell Bench Press 4 sets 8-12 reps
Dumbbell Flat Press 4 sets 8-12 reps
Dips (add weight if necessary) 3 sets 8-12
High Cable Flys 7 sets 8-12 reps each (only rest about 30 seconds between these sets)
Day 3 Legs
Squats or Leg Press 4 sets 8-12 reps
Walking Lunges with weight 4 sets till failure
front squats 3 sets 8-12 reps
Leg curls 4 sets 8-12 reps
Calf machine (any kind) 4 sets 8-12 reps
Day 4 Shoulders
Dumbbell Military Press 4 sets 8-12 reps
Dumbbell Lateral Raises 4 sets 8-12 reps
Bent Dumbbell Lateral Raises 3 sets 8-12 reps
Machine laterals or cable laterals 7 sets 8-12 reps each 30 seconds rest between each set
Day 5 Arms
Barbell Curls 4 sets 8-12 reps
Dumbbell Curls 4 sets 8-12 reps
Machine Preacher curls 7 sets 8-12 reps 30 secs rest between each
V bar cable pushdowns 4 sets 8-15 reps
EZ bar French press 4 sets 8-12 reps
Overhead Rope extensions 7 sets 8-12 reps 30 secs between each
Today was my first day with the diet and training. I have to say that it was nice to be back in the gym, eating right and fully focused again.
So here is how everything looked.
Back 45-50 min session
Pullups 8,8,8,8
Deadlifts 135x10, 225x8, 270x4, 270x1, 270x4
Dumbell Rows 30x10, 40x8, 50x8, 60x8, 70x8
Closegrip pulldowns 90x10,100x8,100x8,100x8,100x8,100x8,100x8
Diet was spot on to how you see it.
Anyways I best be off. I’ll have some pictures coming shortly.
Take care,
Ronn
As of recent I have teamed up with my buddy Justin Hayward to do some personal training for me. Now as of late I’ve been finding it a little hard to bust past some plateaus I’ve come across with my numbers in the gym and with my physique. Both Justin and I have known of each other for a while through another fitness site and I have had a chance to see some of the clients he has worked with and how much they have changed just from working with him.
When I had heard he had a couple slots open for new clients I jumped on the opprotunity!. Thankfully I was fast off the hop in talking him because he has agreed to help me out. For the next 8 weeks or so I’ll be strictly under his guidance with my diet and training.
Right now here is what my stats look like.
I'm 24, 5'6, and 155.4 lbs (first thing in the morning before any food/water)
May 13th measurements (Taken cold/flexed and in inches)
Thighs - 22.5
Chest - 41.5
Waist - 31.5
Hips - 33.5
Calves - 13.5
Arms - 15.5
Forearms – 12
Hopefully we can get some of these numbers moving in the right direction! For right now here is what my diet and training look like. These things will be tweaked and changed as time goes by I am sure.
MEAL 1:
6 whole eggs and 4 egg whites with 3/4 cup of oats (measured dry)
MEAL 2:
8oz (cooked) of chicken or steak, 1 oz cashews or almonds, and 1 cup (cooked) rice (brown or white)
MEAL 3:
8oz (cooked) of chicken or steak , 1 tablespoon of olive oil or udos oil, 1 baked potato and/or yam or 1 cup cooked rice
MEAL 4: Repeat One of Above
MEAL 5:
50 g Whey Protein with 40g Waxy Maize 1 tbsp udos oil
MEAL 6: (post-workout)
50 g whey isolate 40g waxy maize
MEAL 7: 6 whole eggs
Day 1 Back
Pullups 4 sets 8-12 reps (add weight if needed)
Deadlifts 4 sets 4-8 reps
Dumbell Rows 4 sets 8-12 reps
Closegrip pulldowns 7 sets 8-12 reps each (only rest about 30 seconds between these sets)
Day 2 Chest
Incline Barbell Bench Press 4 sets 8-12 reps
Dumbbell Flat Press 4 sets 8-12 reps
Dips (add weight if necessary) 3 sets 8-12
High Cable Flys 7 sets 8-12 reps each (only rest about 30 seconds between these sets)
Day 3 Legs
Squats or Leg Press 4 sets 8-12 reps
Walking Lunges with weight 4 sets till failure
front squats 3 sets 8-12 reps
Leg curls 4 sets 8-12 reps
Calf machine (any kind) 4 sets 8-12 reps
Day 4 Shoulders
Dumbbell Military Press 4 sets 8-12 reps
Dumbbell Lateral Raises 4 sets 8-12 reps
Bent Dumbbell Lateral Raises 3 sets 8-12 reps
Machine laterals or cable laterals 7 sets 8-12 reps each 30 seconds rest between each set
Day 5 Arms
Barbell Curls 4 sets 8-12 reps
Dumbbell Curls 4 sets 8-12 reps
Machine Preacher curls 7 sets 8-12 reps 30 secs rest between each
V bar cable pushdowns 4 sets 8-15 reps
EZ bar French press 4 sets 8-12 reps
Overhead Rope extensions 7 sets 8-12 reps 30 secs between each
Today was my first day with the diet and training. I have to say that it was nice to be back in the gym, eating right and fully focused again.
So here is how everything looked.
Back 45-50 min session
Pullups 8,8,8,8
Deadlifts 135x10, 225x8, 270x4, 270x1, 270x4
Dumbell Rows 30x10, 40x8, 50x8, 60x8, 70x8
Closegrip pulldowns 90x10,100x8,100x8,100x8,100x8,100x8,100x8
Diet was spot on to how you see it.
Anyways I best be off. I’ll have some pictures coming shortly.
Take care,
Ronn
