young_squatters 2009-2010 journal

[young_squatter]

So its been a while since I have been lifting/eating conistantly. Things have been pretty crazy for me lately but is about to calm down. Finally got a job to pay my bills for now, and planning on starting an masters degree program after the summer is up. Anyways, this week coming up and weekend I am busy with my girlfriend since its my birthdate. So this plan will start up on Next Tuesday.

Right now I am moving back to maintenance calories, deloading the training as well. I will do this for two weeks to give my metabolism a chance to reset from the bad eating habits.

Current Training Plan:

Pull A: (Quad Dominant)
T-Bar Rows
Squats
V-Bar Pulldowns
Free Motion Front Squats

Seated Rows
Leg Extensions
Barbell Shrugs
Lying Leg Curls

Push A:
Incline DB Press
Overhead Barbell Press
Dumbbell Floor Press
EZ-Bar Curls

Peck Deck Flys
Dumbbell Laterals
Pressdowns
Preacher Curls

Pull B: (Hamstring Dominant)
Barbell Rows
Deadlifts
Lat Pulldowns
Sumo Leg Press

Machine Rows
Lying Leg Curls
Dumbbell Shrugs
Leg Extensions

Push B:
Flat Dumbbell Press
Dumbbell Overhead Press
CG Bench Press
Dumbbell Curls

Cable Crossovers
One-Arm Laterals
Reverse Pressdowns
Machine Preacher Curls

WEEK 1: 75-80%
WEEK 2: 85-90%
WEEK 3: 100%

Workout Schedule:
Either 1 on, 1 Off repeat (or)
2 on, 2 off, repeat

Current nutrition:
Lifting Days:
2500 calories

Off Days:
1800 calories

=2150 calories average
=13.5 x bodyweight

-This is with no cardio, for any cardio I do I will add calories to each day. For example If I do 5 miles on a weight training day, I will eat 3000 calories that day. This is to keep sure that I stay around maintenance which is why I calculated it without cardio. These calories will be adjusted up as needed after two weeks.