Back in the Game here's the first 3 months back ion the gym after shoulder surgery!

[CARNAGE11]

Phil Myers
73" tall
172lbs

GOALS: To Gain 30-40lbs and weigh 200-210 @ 10_12%

THE WORKOUT MWF

WORKOUT A Monday: Chest And Back
Warm-Up: 10 minute walk
Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps
Incline Dumbbell Press: 3 sets of 10, 8, 6 reps
Dumbbell Flyes: 3 sets of 10 reps
Deadlift: 4 sets of 10, 8, 6, 4 reps
Pullups: 3 sets of 10, 8, 6 reps
Seated Cable Rows: 3 sets of 10 reps
Cardio: 20 minute jog

WORKOUT B Wednesday: Legs And Abs

Warm-Up: 10 minute walk
Barbell Squat: 4 sets of 10, 8, 6, 4 reps
Leg Press: 3 sets of 10, 8, 6 reps
Stiff-Legged Deadlift: 3 sets of 10, 8, 6 reps
Lying Leg Curls: 3 sets of 10, 8, 6 reps
Calf Raises On The Leg Press: 3 sets of 10 reps
Crunches: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 10 reps
Side Bends: 3 sets of 10 reps
Cardio: 10 minute walk


WORKOUT C Friday: Shoulders And Arms

Warm-Up: 10 minute walk
Seated Dumbbell Press: 4 sets of 10, 8, 6, 4 reps
Lateral Raises: 3 sets of 10, 8, 6 reps
Rear Delt Raises: 3 sets of 10 reps
Barbell Curls: 3 sets of 10, 8, 6 reps
Alternating Dumbbell Curls: 3 sets of 10, 8, 6 reps
Weighted Dips: 3 sets of 10, 8, 6 reps
Triceps Pushdowns: 3 sets of 10, 8, 6 reps
Cardio: 20 minute jog

The Diet

MEAL #1 (about 9:00AM earlier in TR for classes by 30min to 1hour)

Breakfast A
-4-6 egg whites w/ browned potatoes cooked night before
-2 pieces of toast of PB

or

Breakfast B
-or 1 scoop protein
- ? to ? cup oats and
-mixed with2% milk
-2 tbs flax oil (ordering tonight)
-measures out blueberries if available


MEAL #2
10:30 snack
-usually 2/4 pieces of bread with PB
-or a tune sandwich
-or 4-6 egg whites

MEAL #3
12:30 lunch
-1chicken breast
-with veggies and/ or rice

MEAL #4 (sometimes combined meal # 5 depending on time or workout)
2:00-3:00
- 4-6 pieces of whole wheat bread slices w/ peanut butter #2

MEAL #5
then a pre workout snack
-fruit
-and a protein shake
******(should I take protein shake before or after workout?)********

MEAL #6
post workout
-chicken breast w/ rice & vegetables

Meal #7
snack of some kind

MEAL #9
DINNER
I eat one of a couple things for my dinner
-80/20 ground beef
-more chicken lol sometimes with pasts and alfreado sauce
-fish
-steak and potatoes
-spaghetti


NIGHT SHAKE
-2 scoops whey
-milk
-1 banana or blueberries
-1 unit yogurt
-1/2 - 1 cup oats
-2 TBS PB

(I still need some help on the diet)

I am in my second week of this program and will be one it for the rest of the semester and move to a 6day a a week program this summer starting end of MAY I will post of my workouts from the past 2 weeks so far and will keep a current diet log. Pictures and measurements are coming too.

[CARNAGE11]

WEEK 1 2-22 - 2-26

2-22

WORKOUT A Monday: Chest And Back WEIGHT 172.8LBS

Warm-Up: 10 minute walk

DB Bench Press: 4 sets of 10@ 35's, 8@ 35's, 6@ 40's, 4@ 40's
Incline Dumbbell Press: 3 sets of 10@ 35's, 8@ 35's, 6@ 40's
Dumbbell Flyes: 3 sets of 10 reps @ (shoulder hurt)
Deadlift: 4 sets of 10, 8, 6, 4 reps (no dead lift)
Pullups: 3 sets of 10, 8, 6 reps (no pull ups)
Seated Cable Rows: 3 sets of 10 reps @ 90LBS
Cardio: mile jog 10:00 min

2-24

WORKOUT B Wednesday: Legs And Abs

Warm-Up: 10 minute walk
Barbell Squat: 4 sets of 10@135 (couldn't finish hurt too bad form press)
Leg Press: 3 sets of 10@225, 8@225, 6@275 reps
Stiff-Legged Deadlift: 3 sets of 10, 8, 6 reps (can not dead lift yet with shoulder)
Lying Leg Curls(one leg @ a time): 3 sets of 10@35, 8@40, 6@45
Calf Raises On The Leg Press: 3 sets of 10@225
300 reps of 4 different ab exercises
Cardio: 10 minute of breast stroke


WORKOUT C Friday: Shoulders And Arms

Warm-Up: 10 minute walk
Lat Pull down: 4 sets of 10@90lbs, 8@97.5lbs, 6@110lbs, 4@117.5lbs
Seated Lateral Raises: 3 sets of 10@10lbs, 8@15lbs, 6@15lbs
Seated Rear Delt Raises: 3 sets of 10@ 10's
Barbell Curls: 3 sets of 10@45, 8@55, 6@65
Alternating Dumbbell Curls: 3 sets of 10@25's, 8@30's, 6@30's
Weighted Dips: 3 sets of 10@, 8@, 6@ did not do
Triceps Pushdowns: 3 sets of 10@65, 8@77.5, 6@90
Cardio: 10min mile