skunkman
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Been a lurker here forever and was is decent shape a few years ago but I let myself go and have now have a renewed fire to bring myself back. Life is too short to be fat and lazy. I started lifting again about two months ago and have been logging my workouts but yesterday I left my log at the gym and no one turned it in so I'm going to keep a paper log and the one here. I've been reading allot the last two months and have tried to formulated a more solid plan than "eating less, moving more".
I don't have any tape measurements but I will take them in the morning and log them here.
Height: 6'1
Weight: 289
Lifting
Monday
Deadlift
Kroc Rows
Lat Pull Downs
Upright Rows
LRL DB Preacher Curls
Tuesday
BB Over Head Press
Side + Front DB Raises
Lying Rear DB Raises
Rear Cable Laterals
Thursday
Squat
Leg Press
Glute Ham Raise
Calf Raises
Friday
Bench Press
Dips
DB Flys
French Press
Periodization Protocol
Week 1-2 - 10-12x3
Week 3-4 - 5x5
Week 5-6 - 8-10x3
Week 6-8 - 3x3
Week 9 - Active Recovery
GPP - Pick One
Wednesday
Heavy Rope Training
Sledgehammer + Tire
Grab Drills
Saturday
Car Pushing
Kettlebell Swings
Sprinting
Lifting Days Schedule
9:00 - Na-R-Ala
9:30 - Meal 1, VitD, VitB, Leucine, Probiotic
11:30 - Niacin, Alcar, Lclt, Plc, Beta Alanine, EAA, Leucine
12:00 - Gym, EAA, Leucine
1:00 - PWO Whey, EAA, Creatine, Leucine
2:00 - Meal 2, VitB, Leucine
4:00 - Alcar, Lclt, Plc
5:30 - Na-R-Ala
6:00 - Meal 3, VitC, VitB, Fish Oil, Leucine
9:30 - Na-R-Ala
10:00 - Meal 4, Vitc, Selenium, Zinc, Magnesium, Fish Oil
Meal 1 - 10oz Oatmeal, 3 Whole Eggs, 6 Egg Whites, 2 Cup Bell Peppers, 2 tbs Salsa
Meal 2 - 10oz Sweet Potato, 8oz Chicken Breast, 2 Cup Broccoli
Meal 3 - 8oz Fish, 2 Cup Asparagus
Meal 4 - 8oz Beef, 2 Cup Spinach
Fat - 80
Carb - 141
Prot - 249
Cals - 2280
GPP, Rest Schedule
9:00 - EAA, Leucine
12:30 - EAA, Alcar, Lclt, Plc, Leucine, Creatine, Beta Alanine
1:00 - GPP, EAA, Leucine
1:30 - Na-R-Ala, EAA, Leucine
2:00 - Meal 1, VitB, VitC, VitD, Leucine, Probiotic
4:00 - Alcar, Lclt, Plc
5:30 - Na-R-Ala
6:00 - Meal 2, VitB, VitC, Fish Oil, Leucine
9:30 - Na-R-Ala
10:00 - Meal 3, VitB, VitC, Fish Oil, Leucine, Selenium, Zinc, Magnesium
Meal 1: 3 Eggs, 6 Egg Whites, 8oz Chicken Breast, 8oz Sweet Potato, 2 Cup Bell Peppers, 2tbs Salsa
Meal 2: 8oz Beef, 2 Cup Spinach
Meal 3: 8oz Fish, 2 Cup Broccoli
Fat - 80
Carb - 77
Prot - 244
Cals - 2000
Supplement Dosage
Probiotic - 8 Billion
Vitamin C - 500mg
Vitamin D - 5000IU
B-Complex - 1 Cap
Selenium - 200mcg
Zinc - 30mg
Magnesium - 400mg
Fish Oil - 10g, 5g
Leucine - 2g
Na-R-Ala - 100mg
Niacin - 1g
Alcar - 1g
Lclt - 1g
Pcl - 1g
Beta Alanine - 5g
Creatine - 5g
EAA - 10g
Advice or criticism would be gladly welcomed.
I don't have any tape measurements but I will take them in the morning and log them here.
Height: 6'1
Weight: 289
Lifting
Monday
Deadlift
Kroc Rows
Lat Pull Downs
Upright Rows
LRL DB Preacher Curls
Tuesday
BB Over Head Press
Side + Front DB Raises
Lying Rear DB Raises
Rear Cable Laterals
Thursday
Squat
Leg Press
Glute Ham Raise
Calf Raises
Friday
Bench Press
Dips
DB Flys
French Press
Periodization Protocol
Week 1-2 - 10-12x3
Week 3-4 - 5x5
Week 5-6 - 8-10x3
Week 6-8 - 3x3
Week 9 - Active Recovery
GPP - Pick One
Wednesday
Heavy Rope Training
Sledgehammer + Tire
Grab Drills
Saturday
Car Pushing
Kettlebell Swings
Sprinting
Lifting Days Schedule
9:00 - Na-R-Ala
9:30 - Meal 1, VitD, VitB, Leucine, Probiotic
11:30 - Niacin, Alcar, Lclt, Plc, Beta Alanine, EAA, Leucine
12:00 - Gym, EAA, Leucine
1:00 - PWO Whey, EAA, Creatine, Leucine
2:00 - Meal 2, VitB, Leucine
4:00 - Alcar, Lclt, Plc
5:30 - Na-R-Ala
6:00 - Meal 3, VitC, VitB, Fish Oil, Leucine
9:30 - Na-R-Ala
10:00 - Meal 4, Vitc, Selenium, Zinc, Magnesium, Fish Oil
Meal 1 - 10oz Oatmeal, 3 Whole Eggs, 6 Egg Whites, 2 Cup Bell Peppers, 2 tbs Salsa
Meal 2 - 10oz Sweet Potato, 8oz Chicken Breast, 2 Cup Broccoli
Meal 3 - 8oz Fish, 2 Cup Asparagus
Meal 4 - 8oz Beef, 2 Cup Spinach
Fat - 80
Carb - 141
Prot - 249
Cals - 2280
GPP, Rest Schedule
9:00 - EAA, Leucine
12:30 - EAA, Alcar, Lclt, Plc, Leucine, Creatine, Beta Alanine
1:00 - GPP, EAA, Leucine
1:30 - Na-R-Ala, EAA, Leucine
2:00 - Meal 1, VitB, VitC, VitD, Leucine, Probiotic
4:00 - Alcar, Lclt, Plc
5:30 - Na-R-Ala
6:00 - Meal 2, VitB, VitC, Fish Oil, Leucine
9:30 - Na-R-Ala
10:00 - Meal 3, VitB, VitC, Fish Oil, Leucine, Selenium, Zinc, Magnesium
Meal 1: 3 Eggs, 6 Egg Whites, 8oz Chicken Breast, 8oz Sweet Potato, 2 Cup Bell Peppers, 2tbs Salsa
Meal 2: 8oz Beef, 2 Cup Spinach
Meal 3: 8oz Fish, 2 Cup Broccoli
Fat - 80
Carb - 77
Prot - 244
Cals - 2000
Supplement Dosage
Probiotic - 8 Billion
Vitamin C - 500mg
Vitamin D - 5000IU
B-Complex - 1 Cap
Selenium - 200mcg
Zinc - 30mg
Magnesium - 400mg
Fish Oil - 10g, 5g
Leucine - 2g
Na-R-Ala - 100mg
Niacin - 1g
Alcar - 1g
Lclt - 1g
Pcl - 1g
Beta Alanine - 5g
Creatine - 5g
EAA - 10g
Advice or criticism would be gladly welcomed.