Age: 21
Sex: Male
Height: 6'3
Weight: 188
Bodytype: ectomorph
Training Experience: I've been working out seriously for the last 2 years. My college team has a nutrition and workout plans for us and I have gained alot of mass these last couple of months. I don't lift to put on a great deal of size but I mostly lift to get me stronger and faster , quicker to deal with the rigors of Div. 1 basketball (im not going to name my college.)
Current Training Protocol: Sunday - Is a rest day in terms of lifting, plyos, and conditioning. But I basically play basketball all day long on this day and work hard to make myself a better all around player so i still get a workout in on this day.
Monday - This is the day where i workout my chest and tris. (3x8 workout to gain strength)
10 minutes of intense stretching
12 minutes of cardio on the treadmill going at 8 speed and at 2 incline
3 minute cooldown on treadmill
5 minutes of intense stretching
Workout:
3x8 Bench (drop 5 lbs each set)
3x8 Inclined Dumbell Bench (go down 5 lbs each set)
3x8 Declined Bench (go down 5lbs each set)
3x8 Tricep pulldowns (go down 10 lbs each set)
3x8 Skull Crushers (go down 5lbs each set)
15 minute cardio at 8 speed with 2 incline
10 minutes of intense stretching
Tuesday:
10 Minutes of intense stretching
12 minutes on the treadmill at 8 speed with 2 incline
3 minute cooldown
12 minutes on the bike
3 minute cool down
12 minutes on the treadmill
3 minute cool down
Workout:
3x8 cable crunches on ball (go down 10 lbs each set)
3x8 weighted crunches on excercise ball (go down 5lbs each set)
3x8 back hypers (go down 5lbs each set)
3x8 Captains chair crunches
30 crunches,30 reverse crunches,30 crossover crunches, 30 seated oblique twist, 20 cruches,20 reverse crunches, 20 crossover crunches, 20 seated oblique twist, 10 crunches, 10 reverse crunches, 10 crossover crunches, 10 seated oblique twist
3x8 planks (hold for 10 seconds each rep)
3x8 side bends (go down 5lbs each set)
12 minutes of treadmill
3 minute cooldown
10 minutes of intense stretching
Wednesday:
10 minutes of intense stretching
12 minute treadmill session
3minute cooldown
5 minutes of stretching
Workout:
3x8 back lat pulldowns (go down 10 lbs each set)
3x8 seated row (go down 10lbs each set)
3x8 kneeing dumbell rows (go down 5lbs each set)
3x8 deadlifts (go down 5lbs each set)
3x8 straight bar curl (go down 5lbs each set)
3x8 dumbell curls (go down 5lbs each set)
3x8 preacher bar curls (go down 5lbs each set)
12 minute treadmill session
3 minute cooldown
10 minutes of intense stretching
Thursday:
10 Minutes of intense stretching
12 minutes on the treadmill at 8 speed with 2 incline
3 minute cooldown
12 minutes on the bike
3 minute cool down
12 minutes on the treadmill
3 minute cool down
Workout:
3x8 cable crunches on ball (go down 10 lbs each set)
3x8 weighted crunches on excercise ball (go down 5lbs each set)
3x8 back hypers (go down 5lbs each set)
3x8 Captains chair crunches
30 crunches,30 reverse crunches,30 crossover crunches, 30 seated oblique twist, 20 cruches,20 reverse crunches, 20 crossover crunches, 20 seated oblique twist, 10 crunches, 10 reverse crunches, 10 crossover crunches, 10 seated oblique twist
3x8 planks (hold for 10 seconds each rep)
3x8 side bends (go down 5lbs each set)
12 minutes of treadmill
3 minute cooldown
10 minutes of intense stretching
Friday :
10 minutes of intense stretching
12 minute treadmill session
3 minute cooldown
Workout:
3x8 legs squats (go down 5lbs each set)
3x8 leg curls (go down 10lbs each set)
3x8 leg exstensions (go down 10lbs each set)
3x8 seated calve raises
3x8 standing calve raises
3x8 shoulder forward raise with dumbell (go down 5lbs each set)
3x8 shoulder side raises with dumbell(go down 5lbs each set)
3x8 shrugs (go down 5lbs each set)
12 minute treadmill session
3 minute cooldown
10 minutes of stretching
Saturday: off day but i play basketball most of the day.
Cardio Protocol: Plyometrics using jumpsoles and doing theVetical Bible workout, sprints, and stair runs
This is done on Tuesdays and Thursdays after my workout at the gym.
Current Sports played: Divison 1 Basketball, and i do play some football with my boys
Current Supplements: loads of food, All the Whey Protein Isolate, All the Wheys Cassein, Bulk Creatine Mono, Purple Wraath, Bulk BCAA,Animal Pak, Karbolyn, Poseiden, and omega 369 fish oil caps
Medical Conditions: none
Current Diet: MEAL 1 5AM: Whole grain Oatmeal, Bowl of Kashi Cereal in Almond Milk (mhhmmm yummy), and 3 scoops of WPI in Almond Milk
Meal 2 650AM: 5 Eggs, 4 slices of lean bacon, 2 sausages, 1 banana, and a glass of Almond Milk
Meal 3 845AM: Homemade Protein Bar (about 40g of protein)
Meal 4 1030AM: Peanut Butter Sandwich on Whole Grain Bread, and 2 clemintines
Meal 5 1150AM: 2 Tuna Sandwiches on Whole grain Bread, 1 Banana, and a Kashi Granola Bar
Meal 6 2PM (Preworkout Meal): 8oz Chicken Breast (skinned, boneless), baked potatoe, and brown rice
Meal 7 3PM (Preworkout shake): 3 scoops of WPI
330 Workout done by 5
Meal 8 545PM (Post workout shake): 3 scoops of WPI
Meal 9 7PM: 120z Bison Burger w/ american cheese, baked potatoe, and a side of broccoli
Meal 10 830PM: 2 scoops of Cassein, and a banana
Sleep at 10 PM
I also munch on cashews and almonds througout the day
Water Intake: 1.5 gallons of water daily
Logs: I dont have any logs as of yet but i am going to be doing a log on poseiden soon and on animal pak once they come in
short term goals: gain 10lbs of solid LBM while losing 2 lbs of body fat and to make sure i dont get fat so i can keep my explosiveness.
I deserve to be a logger because i am a very dedicated person and very organized. The gym is like a second home to me and being organized would help me make a very great detailed log. I want to definetly give this supplement a run because it has a great profile and i think it could do wonders for me.