Hey everyone, my name is Justin and this is my first log on here. I'm going to be doing an 8 week run of Alphamine and Forskolin since my goal is to cut some body fat.
Some background: I have been playing hockey for 15 years, last 2 at college club hockey level at CU Boulder. Decided not to play this year to focus on school and it's led to some unwanted weight. Been lifting since 15 and now I am 20 but I took June-October off. Got lazy, had school and a job. No excuses now tho. I've had a few injuries which hinder my lifting a little bit. 3 separate occasions of dislocated shoulders (2 on my left side which causes some pain on benching) that I didn't have fixed surgically and I didn't take time off from hockey. Strained MCL and a good amount of cartilage in my left knee which causes some sharp pains when squatting occasionally.
Stats:
5'8"
200 lbs
BF ? (pretty high, I know that)
Waist - 32
Diet:
2100 calories
IF (Usually 12am-4pm since I don't go to bed til pretty late and I'm at school til at least 4 every day)
CKD (65/30/5 F/P/C, carb refeed on Friday or Saturday depending on how I am feeling)
Supplements:
PES Alphamine
SS Forskolin 95
USPLabs ModernBCAA
Whey Protein
Creatine
Multi V
L-glutamine
Lifting:
Day 1:
OHP 5/3/1
Incline or DB Military 5 sets x 10-20 reps
DB Rows or Lat Pulldowns 5 sets x 10-20 reps
Tricep Pushdowns or Extensions 5 sets x 10-20 reps
Day 2:
Deadlift 5/3/1
Leg Curls 5x10-20
Leg Press or Hack Squats 5x10-20
Situps, DB Side Bend or Roman Chair Leg Raises 5x10-20
Day 3:
Rest Day
Day 4:
Cardio for 30 minutes: Rowing, Stationary Bike, Stair Stepper
Situps 3x10-20
Roman Chair Leg Raises 3x10-20
Isolation on whatever I'm feeling that day
Day 5:
Bench Press 5/3/1
Incline or DB Military (whichever one I didn't do on day 1) 5x10-20
DB Rows or Lat Pulldowns (whichever one I didn't do on day 1) 5x10-20
Tricep Pushdowns or Extensions (whichever one I didn't do on day 1) 5x10-20
Day 6:
Squat 5/3/1
Good Mornings 5x10-20
Leg Press or Hack Squats (whichever one I didn't do on day 2) 5x10-20
Situps, DB Side Bend or Roman Chair Leg Raises 5x10-20
Day 7:
Rest Day
I usually end each lifting day with 5-10 minutes of stationary bike work. I'm going to be starting a second 4 week cycle of 5/3/1 probably Sunday ( Finals Saturday, Sunday, Monday)
Ended up with:
170x6 on Bench
265x7 on Squat
225x8 on Deads
100x8 on OHP
Started pretty light for 5/3/1 since I didn't know my 1RM and I had been out of the gym for 4 months
I'll be going off of body composition and strength. Usually weigh in before my lifts at night.
I don't have enough posts to put pictures up but here's the link to my body comp album:
http ://s884.photobucket.com/albums/ac49/joh408/Body%20Comp/
Hopefully this will be a good run. Not shooting for a specific weight tho, just overall better look. Thanks for joining me guys
Some background: I have been playing hockey for 15 years, last 2 at college club hockey level at CU Boulder. Decided not to play this year to focus on school and it's led to some unwanted weight. Been lifting since 15 and now I am 20 but I took June-October off. Got lazy, had school and a job. No excuses now tho. I've had a few injuries which hinder my lifting a little bit. 3 separate occasions of dislocated shoulders (2 on my left side which causes some pain on benching) that I didn't have fixed surgically and I didn't take time off from hockey. Strained MCL and a good amount of cartilage in my left knee which causes some sharp pains when squatting occasionally.
Stats:
5'8"
200 lbs
BF ? (pretty high, I know that)
Waist - 32
Diet:
2100 calories
IF (Usually 12am-4pm since I don't go to bed til pretty late and I'm at school til at least 4 every day)
CKD (65/30/5 F/P/C, carb refeed on Friday or Saturday depending on how I am feeling)
Supplements:
PES Alphamine
SS Forskolin 95
USPLabs ModernBCAA
Whey Protein
Creatine
Multi V
L-glutamine
Lifting:
Day 1:
OHP 5/3/1
Incline or DB Military 5 sets x 10-20 reps
DB Rows or Lat Pulldowns 5 sets x 10-20 reps
Tricep Pushdowns or Extensions 5 sets x 10-20 reps
Day 2:
Deadlift 5/3/1
Leg Curls 5x10-20
Leg Press or Hack Squats 5x10-20
Situps, DB Side Bend or Roman Chair Leg Raises 5x10-20
Day 3:
Rest Day
Day 4:
Cardio for 30 minutes: Rowing, Stationary Bike, Stair Stepper
Situps 3x10-20
Roman Chair Leg Raises 3x10-20
Isolation on whatever I'm feeling that day
Day 5:
Bench Press 5/3/1
Incline or DB Military (whichever one I didn't do on day 1) 5x10-20
DB Rows or Lat Pulldowns (whichever one I didn't do on day 1) 5x10-20
Tricep Pushdowns or Extensions (whichever one I didn't do on day 1) 5x10-20
Day 6:
Squat 5/3/1
Good Mornings 5x10-20
Leg Press or Hack Squats (whichever one I didn't do on day 2) 5x10-20
Situps, DB Side Bend or Roman Chair Leg Raises 5x10-20
Day 7:
Rest Day
I usually end each lifting day with 5-10 minutes of stationary bike work. I'm going to be starting a second 4 week cycle of 5/3/1 probably Sunday ( Finals Saturday, Sunday, Monday)
Ended up with:
170x6 on Bench
265x7 on Squat
225x8 on Deads
100x8 on OHP
Started pretty light for 5/3/1 since I didn't know my 1RM and I had been out of the gym for 4 months
I'll be going off of body composition and strength. Usually weigh in before my lifts at night.
I don't have enough posts to put pictures up but here's the link to my body comp album:
http ://s884.photobucket.com/albums/ac49/joh408/Body%20Comp/
Hopefully this will be a good run. Not shooting for a specific weight tho, just overall better look. Thanks for joining me guys