newbie2bb
Guest
The workouts:
Will be going to the gym to lift on Monday, Wednesday, and Friday of every week, alternating Workouts A and B (so first week will be A, B, A, second week will be B, A, B, and so on). The workouts will be as follows:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips
Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows
**2x8 Chin-ups
The goal is to do the same weight for all the worksets within the workout, and then if I can get all my reps in, to increase the weight for the next workout. So, if on monday I do workout A and do 3 sets of 5 reps of 110 pounds, and get all the reps in, then I can go ahead and maybe do 115 the next workout. If I can't get all the reps in, then I should probably do the same weight the next workout. If I hit a wall for many weeks in a row, where I'm stuck on a particular weight, then I can go back 2-3 weeks and restart from there. If I keep hitting a wall, for all my exercises, then that would probably signal an "end" to this program
supps timing
5:30- wake up - 1-2 OEP
6:00- 2-3 Powerfull, 2 Prime
6:15- begin sipping a BCAA powder (Purple wraath, Xtend, for examples)
6:40- workout, sipping BCAA's throughout
7:40- Finish BCAA's , may also have a whey shake here
8:30- Breakfast
11:30- Lunch - 2 Prime
2:00 - 1 OEP
2:30- Snack
5:30- Dinner - 2 Prime
8:30 - last snack/meal
9:30 - 2 Powerfull
10:00 - sleep
also adding in fish oil and vitamin c and multivitamin no iron.
max's
bench :130 pounds
squats:155 pounds
deadlifts:160 pounds
Diet
Upcoming
Pics/stats:
Pics posted a few posts back
stats:
height -- 5'7
weight--170 pounds
bf --- estimate 20-22% (if u can guess for me great)
cardio
Steady state for 20 min after workout
goal
Lose bodyfat while gaining muscle . want to at least shed down to 12 pecent bodyfat
Will be going to the gym to lift on Monday, Wednesday, and Friday of every week, alternating Workouts A and B (so first week will be A, B, A, second week will be B, A, B, and so on). The workouts will be as follows:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips
Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows
**2x8 Chin-ups
The goal is to do the same weight for all the worksets within the workout, and then if I can get all my reps in, to increase the weight for the next workout. So, if on monday I do workout A and do 3 sets of 5 reps of 110 pounds, and get all the reps in, then I can go ahead and maybe do 115 the next workout. If I can't get all the reps in, then I should probably do the same weight the next workout. If I hit a wall for many weeks in a row, where I'm stuck on a particular weight, then I can go back 2-3 weeks and restart from there. If I keep hitting a wall, for all my exercises, then that would probably signal an "end" to this program
supps timing
5:30- wake up - 1-2 OEP
6:00- 2-3 Powerfull, 2 Prime
6:15- begin sipping a BCAA powder (Purple wraath, Xtend, for examples)
6:40- workout, sipping BCAA's throughout
7:40- Finish BCAA's , may also have a whey shake here
8:30- Breakfast
11:30- Lunch - 2 Prime
2:00 - 1 OEP
2:30- Snack
5:30- Dinner - 2 Prime
8:30 - last snack/meal
9:30 - 2 Powerfull
10:00 - sleep
also adding in fish oil and vitamin c and multivitamin no iron.
max's
bench :130 pounds
squats:155 pounds
deadlifts:160 pounds
Diet
Upcoming
Pics/stats:
Pics posted a few posts back
stats:
height -- 5'7
weight--170 pounds
bf --- estimate 20-22% (if u can guess for me great)
cardio
Steady state for 20 min after workout
goal
Lose bodyfat while gaining muscle . want to at least shed down to 12 pecent bodyfat
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