L4T3R4LUS46n2
New member
Alright gents & ladies,
so im 5'6 around 150-152lb on average. my idea's on a good workout regimen is if it doesnt require a barbell or incorporate more then 1 muscle group i dont useally do it. im just an avid lifter i have alot fun doing it and like most i like seeing my strength numbers go up. about 70% of my workout is the SS regimen(squat-push-pull) with some extras that i threw in:
A: squat - dead lift - press/jerk - claves & abs (my only 2 isolation movements)
1: weighted dips - snatch high pulls - calves & abs
B: squat - flat bench - Power clean
2: weighted pullups - incline bench(helps with chest defintion) - calves & abs
as you know if you have ever seen the SS program its a 3 day split that rotates every week to look like this:
week 1: mon- A (tues- 1) wed- B (thurs- 2) fri- A
week 2: mon- B (tues- 2) wed- A (thurs- 1) fri- B
week 3: mon- A (tues- 1) wed- B (thurs- 2) fri- A and so on........
for the tues and thurs workout you would use routine 1 & 2 and also rotate them every week as shown above.
another that i added was the squat variation. so you would keep the routine utilizing the squat 3 days a week. but for me every week i would change between front and back squats(high back).
so week 1 i would back squat---week 2 id use front squat---week 3 back squat and so and so on....
now another way that i varied it for my own benefits was the squat style:
(monday - anderson box squat) (wednesday - anderson squats) (friday - full squat)
so basically the first 2 days out of the 3 your training to get out of that hole when your full squatting on friday (high back/ass to ground).
when i do my bench press i do 2 grips: regular & wide/snatch grip. that consists of a 3-5 sec. pause at the bottom of each rep. laying it on your chest so you lose the ability to cheat and use your natural muscle contraction rebound. i found that it transfers to my press's/jerks very very well.
now over training...for me its a love/hate relationship. i do believe 100% that rest/recovery is without question extremely important for making progress. with that said im just a naturally active person so i still stay active on saturday/sunday. i useally play around doing overhead squats/snatch's and i have adopted the thruster too because of the gnarly metabolic/cardio output you get with light or heavy weight. and the continuous opening/closing & stabalizing your body has to do makes them very appealing for my workout arsenal.
plus ill swim,hike,ruck run, trail run, tire flips/drags/pushes(my gym doesnt have a sled), rope climbs, etc.....
as for my diet i keep it simple and healthy'ish in my eyes lol:
1-2 gallon of water daily..
MONDAY-FRIDAY
*6am- 60g protein powder(w/ whole milk) w/ an assortment of fruits
*9am- cup of whole milk
*12pm- fresh deli meat no bread(turkey,chicken,ham,roast beef, etc...) with some more fruit & another glass of milk
*3pm- 60g protein powder(w/ water)
*6-8pm(really whenever im done with the gym)- grilled chicken/lean beef or w.e. available w/ rice, salad once in a while or some other veggies, & 60g protien powder(w/ water)
SATURDAY & SUNDAY
*pasta and meat. i f*cking love pasta ie. chicken alfredo, garlic linguini & steak, etc....
Since i am planning on doing a mild cycle here shortly as for why im here. im thinking of either running the anabolic growth kit by AMS or the alpha bulk kit by forerunner labs(supports/serm are included). if anyone has any expierence with either/prefer one over the other or would just recommend somthing completely different let me know im open to anything. as for my goals im really going to try to keep my current weight but lean out & get a more solid/defined/harder look(not really cutting per se) while simultaneously increasing my lifts lol. anyone have any lifting ideas or comments throw them at me again im open to suggestions...
so im 5'6 around 150-152lb on average. my idea's on a good workout regimen is if it doesnt require a barbell or incorporate more then 1 muscle group i dont useally do it. im just an avid lifter i have alot fun doing it and like most i like seeing my strength numbers go up. about 70% of my workout is the SS regimen(squat-push-pull) with some extras that i threw in:
A: squat - dead lift - press/jerk - claves & abs (my only 2 isolation movements)
1: weighted dips - snatch high pulls - calves & abs
B: squat - flat bench - Power clean
2: weighted pullups - incline bench(helps with chest defintion) - calves & abs
as you know if you have ever seen the SS program its a 3 day split that rotates every week to look like this:
week 1: mon- A (tues- 1) wed- B (thurs- 2) fri- A
week 2: mon- B (tues- 2) wed- A (thurs- 1) fri- B
week 3: mon- A (tues- 1) wed- B (thurs- 2) fri- A and so on........
for the tues and thurs workout you would use routine 1 & 2 and also rotate them every week as shown above.
another that i added was the squat variation. so you would keep the routine utilizing the squat 3 days a week. but for me every week i would change between front and back squats(high back).
so week 1 i would back squat---week 2 id use front squat---week 3 back squat and so and so on....
now another way that i varied it for my own benefits was the squat style:
(monday - anderson box squat) (wednesday - anderson squats) (friday - full squat)
so basically the first 2 days out of the 3 your training to get out of that hole when your full squatting on friday (high back/ass to ground).
when i do my bench press i do 2 grips: regular & wide/snatch grip. that consists of a 3-5 sec. pause at the bottom of each rep. laying it on your chest so you lose the ability to cheat and use your natural muscle contraction rebound. i found that it transfers to my press's/jerks very very well.
now over training...for me its a love/hate relationship. i do believe 100% that rest/recovery is without question extremely important for making progress. with that said im just a naturally active person so i still stay active on saturday/sunday. i useally play around doing overhead squats/snatch's and i have adopted the thruster too because of the gnarly metabolic/cardio output you get with light or heavy weight. and the continuous opening/closing & stabalizing your body has to do makes them very appealing for my workout arsenal.
plus ill swim,hike,ruck run, trail run, tire flips/drags/pushes(my gym doesnt have a sled), rope climbs, etc.....
as for my diet i keep it simple and healthy'ish in my eyes lol:
1-2 gallon of water daily..
MONDAY-FRIDAY
*6am- 60g protein powder(w/ whole milk) w/ an assortment of fruits
*9am- cup of whole milk
*12pm- fresh deli meat no bread(turkey,chicken,ham,roast beef, etc...) with some more fruit & another glass of milk
*3pm- 60g protein powder(w/ water)
*6-8pm(really whenever im done with the gym)- grilled chicken/lean beef or w.e. available w/ rice, salad once in a while or some other veggies, & 60g protien powder(w/ water)
SATURDAY & SUNDAY
*pasta and meat. i f*cking love pasta ie. chicken alfredo, garlic linguini & steak, etc....
Since i am planning on doing a mild cycle here shortly as for why im here. im thinking of either running the anabolic growth kit by AMS or the alpha bulk kit by forerunner labs(supports/serm are included). if anyone has any expierence with either/prefer one over the other or would just recommend somthing completely different let me know im open to anything. as for my goals im really going to try to keep my current weight but lean out & get a more solid/defined/harder look(not really cutting per se) while simultaneously increasing my lifts lol. anyone have any lifting ideas or comments throw them at me again im open to suggestions...
. but i atleast appreciate yall taking time and critiqueing my page.