young_squatters getting bigger journal

[young_squatter]

Hey everyone, getting back to logging after some time off. I have been training for a police fitness test that I have on Tuesday. I have lost a bit of weight and am way to thin right now, so right now I need to move back into bulking. I am going to move back to bulking in a couple weeks after all the fitness testing is all done.

I wanna thing ITH for his help with my routine. Right now my main focus is strength, I know if I get strong the size will come along sooner or later so thats my goal. This program is inspired by ITH.

Weight: 155, Height: 6 Foot

Workout Routine: 3 Day Split

Monday: Chest/Back

Barbell Rows 3 x 3-5
V-Bar Pulldowns 3 x 3-5
T-Bar Row 1*
Seated Row 2 x 10-12 (slow TUT)

Incline DB Press 3 x 3-5
Incline Smith Press 1*
Slight Incline Flys 1*
Push Ups or Machine Press 2 x 10-12 (slow TUT)

Wed:
Deadlifts and Arms/Traps:
5+ x 1-3

EZ Bar Curls 2 x 3-5
Machine Preacher Curls 1*
Hammer Curls 1*
Cable Curls 1 x 10-12 (slow TUT)

CG Bench Press 2 x 3-5
Overhead DB Extension 1*
Lying DB Extensions 1*
Pressdowns 1 x 10-12 (slow TUT)

Shrugs 3 x 10-12

Saturday: Legs/Shoulders
Squats 3 x 3-5

Free Motion Front Squat 1*
Leg Press 1*
Lying Leg Curl 1*

Leg Extensions 2 x 10-12 (slow TUT)
Seated Ham Curl 2 x 10-12 (slow TUT)

DB Shoulder Press 3 x 3-5
Machine Shoulder Press 1*
Machine Laterals 2-3 x 10-12 (slow TUT)

Cardio:
I do cardio every morning, I also do conditioning workout on off days. My overall goal is to improve on my running/conditioning as well as gaining strength/size.

-I am sticking to a 3 day split until my calories get higher and recovery is better then ill probably split things up more and move to a 4 day split.

Diet: I am working on this, will post it when I am done. I do a modified IF fasting diet

[lth]

yo man, hope you like it......glad i could help you out!