Stats: 5'7" 164
Lifting for 1 soild year.
Sups: Black Powder pre-workout, ON whey, fish oil, Icy Hot.
Goals: Clean 300lb bench and clean 405lb squat. Slight BF lose and gain LBM.
Before Pics: Cant post a link yet, they are in the Pics section under WTF is wrong with my arms?
Routine: Monday Wednesday Friday 5 Weeks, 6th week off, then 3x3 for 3 more weeks.
Monday(Tuesday today, next week will be Monday)
Bench, Squat and Cable Row. With Weighted Sit-ups and Hyperextensions.
Deadlifts, Squat, Military Press and Weighted Pull-ups. With Sit-ups.
Bench, Squat and Cable Rows. With Weighted Dips, Barbell Curls and Tricep Extensions
I will cheak weight once a week and eat a moderate cal clean diet.
I'm Going to start by saying that I thought this was going to be a easy workout. I was wrong! Even though the whole routine takes about a hour, it is no joke.
OK, here we go!!!
Today(Tuesday April 21st)
Bench 5x5 205lbs
Squat 5x5 225lbs
Rows 5x5 180lbs
Hyperextensions 2 sets
Weighted Sit-ups 4 sets
Could have went up alittle on the weight but its the first day. I might stick with this weight for the first week.