DAG2013
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Newb here. Just found AM about a month ago, been lurking while picking up some great information. Ive been back into training after some serious time off, been in the gym consistently for about 18 months. At 34, going on 35, Im stronger than Ive ever been in my life and at this point getting curious just how far I can take this. Im 5'8" and about 200lbs, no idea on BF ratio but I know I have some fat to lose which I plan to tackle this spring. For now, my goals are strength while gaining lean mass.
My diet is moderately clean during the week, a little less so over the weekend. I eat about 1g of protein per 1lb of bodyweight per day. My wife and I cut out all dairy from our diets last year due to GI issues that she has. on occasion we'll have something dairy but its rare.
My training is split 4 days a week for lifting and anywhere between 2-4 cardio sessions (inclusive of a weekly hockey game). I mix up my exercises constantly, change between barbell and dumbell often. Cardio for me is typically either the elliptical for a LISS session or the treadmill for a HIIT session. When I do focus on fat loss, I'll be ramping up the HIIT. I do abs on cardio days and often on day 6 as well.
Day 1 - Chest/Triceps
3 Chest exercises - 4-5 sets, 4-8 reps each
2-3 triceps exercises - 4-5 sets, 4-8 reps each
Dips are constant
Day 3 - Back/Biceps
3 Back exercises - 4-5 sets, 4-8 reps each
2-3 biceps exercises - 4-5 sets, 4-8 reps each
Deadlifts are constant
Day 4 - Shoulders/traps
5 total exercises - 4-5 sets, 4-8 reps each
Push press is constant
Day 6 - Legs
Squats - 6-7 sets, 5-12 reps each
Leg Press - 5-6 sets, 8-12 reps each
whatever else I feel like
Any input or tips would be appreciated. I am currently logging a Versa-1 run which I will post when complete. Thanks!
My diet is moderately clean during the week, a little less so over the weekend. I eat about 1g of protein per 1lb of bodyweight per day. My wife and I cut out all dairy from our diets last year due to GI issues that she has. on occasion we'll have something dairy but its rare.
My training is split 4 days a week for lifting and anywhere between 2-4 cardio sessions (inclusive of a weekly hockey game). I mix up my exercises constantly, change between barbell and dumbell often. Cardio for me is typically either the elliptical for a LISS session or the treadmill for a HIIT session. When I do focus on fat loss, I'll be ramping up the HIIT. I do abs on cardio days and often on day 6 as well.
Day 1 - Chest/Triceps
3 Chest exercises - 4-5 sets, 4-8 reps each
2-3 triceps exercises - 4-5 sets, 4-8 reps each
Dips are constant
Day 3 - Back/Biceps
3 Back exercises - 4-5 sets, 4-8 reps each
2-3 biceps exercises - 4-5 sets, 4-8 reps each
Deadlifts are constant
Day 4 - Shoulders/traps
5 total exercises - 4-5 sets, 4-8 reps each
Push press is constant
Day 6 - Legs
Squats - 6-7 sets, 5-12 reps each
Leg Press - 5-6 sets, 8-12 reps each
whatever else I feel like
Any input or tips would be appreciated. I am currently logging a Versa-1 run which I will post when complete. Thanks!
