Swolebamf's 6 pack for a 6 pack challenge!

[swolebamf]

I am finally going to log my workout journal and pictures to keep myself motivated to reach this goal. The goal is that I can not drink any alcohol again until I get a 6 pack. I think this goal will work hand in hand as the no alcohol rule will allow me to reach this goal.

Background info -
I am 6'3 205 lbs and 23 years old. I have been lifting regularly for about four or five years now. This is my first full year of teaching (8th grade American History) and coaching (wrestling). This is completely taking up all my time as I go in everyday at 7 for school then I stay after school until 530 finishing up the tons of extra work I have to do. Wrestling runs from 530 until 8 and then I generally run back to my room to finish whatever I couldn't in the 2 hours after school. I generally get home around 9 and I am worn out and too tired to work out. I am get really out of shape because other than wrestling with the kids at practice a bit, I have not worked out at all since the beginning of wrestling season in October. I'm tired of making excuses and I am ready to work out whenever I can find time. So this is where my journey will begin.

Workout routine -

I am going to start will Bill Stars 5x5 a routine I have used extensively in the past. I will do this routine for a couple months until I regain some strength and then I will switch routines when I feel my body is adapting. The maxes for my 5 reps will
275 - Bench
205 - Squat (weak point, torn acl and mcl from hs wrestling but needs to improve, and I go ATG)
225 - Pendaly Row
165 - Standing Military
315 - Deadlift

These are what I am setting for my 5 rep maxes, but I feel like I will be able to quickly surpass these when my muscle memory kicks in.

I just bought a squat rack with bench and weights so I can lift in my basement. This will help because my gym closed at 9 so I had no chance to lift unless it was early in the morning which I couldn't do. So I have everything I need for my home gym.

Workouts will be W F Su (I have the most time these days, as practice is can be shortened or canceled on M & W)

Cardio will just be from wrestling practice for now. So I will start adding additional cardio and really kick it into gear when I have more time after wrestling season.

Diet-

This will not be very strict at first but will increasingly get cleaner and limit carbs. Currently this is my usual diet.

Breakfast - 1 scoop Ultra Peptide 2.0 in milk or water

Snack 1 - Small bag of multi grain cheerios and almonds (snack on almonds all day when I need them)

Lunch - Half a packet of Tuna or Salmon and half a packet of brown rice (I will look up the macros on all these later)

Pre Wrestling meal - Other half of lunch

Post Wrestling meal - Currently footlong Subway Turkey with lettuce, tomato, banana pepper, and american cheese on whole wheat. Will cut to 6 inch soon.

Pre Bed - One Scoop Ultra Peptide 2 in Milk or Water

My diet stays very close to this and I do no deviate much. I will slowly start to cycle carbs and count my macros soon.

I will put up pictures soon.

The hope of this log is to keep me motivated towards reaching my goal. I am possibly in the worst shape of my life right now and I hate it, so it is time to buckle down and just make time to get back in shape.

If anyone has any questions to ask I will gladly respond to them as soon as I can. I would really appreciate any and all suggestions that will help me reach this goal. I also thank all of you who have taken the time to read my log.

My journey begins today; my first workout back begins in 30 minutes.

[swolebamf]

Just finished my first workout. It went well it feels good to just get back to lifting even though it?s discouraging how weak I have got. Here are all my lifts for my 5x5.

Squat 135 135 145 165 185
This was way to easy might need to adjust my template a bit. Squat has always been my weak spot and I have bad knees so I do need to work my way up though.

Bench 135 175 195 225 255
This was about right 255 was difficult but I still had a little more in me.

Rows 135 135 155 185 205
This was fairly difficult; I will probably finish with 205 again next week.

Then I did 3x6 hanging leg raises for abs. These used to be so easy for me, I need to start hitting my abs if I want anything to come through once I get my body fat low in a few months. I will probably do some more ab exercises as I make my wrestlers do them at practice.

Post workout Shake 2 scoops Optimum whey and 1 scoop waxy maize.

I'm excited to get back in shape, and not be so disgusted with myself anymore. I took some pictures and will post them soon.