I'm back from my last hiatus a few months back. Coming from my First Hurdle almost 2 years ago, my Second Hurdle a few months back near the beginning of this year brings me to where I am today.
This has been my change so far in the last 2 years:
Start 6'0 270lbs 30%BF
Current 6'0 220lbs 18%BF
I was working as a summer camp counselor the last 2 months and I have to tell you that it was a great experience. Being outside almost all the time (killer farmers tan now) and basically hiking almost everywhere gives you a bit of a spring in your step. I don't want to loose that so I am going to workout more than I did before I left for camp.
My Goal: This time around will be that come NEXT summer, I want to have a physique that I can be really proud of when I take off my shirt.
The Plan: I plan to workout 6 days a week with the following workout program I designed based off a number of articles I read for about 6 months Clean Bulking and then go back to my Cutting Routine in The Second Hurtle.
Bench Press: 4 x 12-6 reps
Incline Bench Press: 3 x 10-6 reps
Cable Flys: 4 x 15-10 reps
Incline Chest Press Machine: 3 x 10 – Dropsets
Pec Deck Machine: 2 x 10
Deadlifts-4 sets, 5-10 reps
Chins-3 sets, to failure
Barbell Rows-3 sets, 8-12 reps
Cable Rows-2 sets, 10-12 reps
V-Bar Handle Pulldowns-2 sets, 10-12 rep
Barbell Shrugs-3 sets 12-20 reps
Double Arm Preacher 1x6 Full 3 Partial
Straight Bar Preacher 1x6 Full 3 Partial
Double Arm Hammer Style Preacher 1x6 Full 3 Partial
Kneel Cable Extensions 1x6-8 Failure
Standing Cable Press Down 1x6-8 Failure
Weighted Dips 1x8-10
Hack Squat: 3 x 4-6 Reps
Romanian Deadlifts: 3 x 8 Reps
Dumbbell Lunges: 4 x 25 Reps Each Leg
Leg Extensions: 3 x 20 Reps
Seated Leg Curl: 3 x 15 Reps
Calf Press On Leg Press Machine: 3 x 12 Reps
Cable Side Laterals 3x8-6
Behind the Neck Military Press 5x8-6
Military Press 3x8-6
Dumbbell Military Press 3x8-6
Dumbbell Superset Raises (Front, Lateral, Reverse) 3x8
Hanging Leg Raises 15-20
Hanging Knee Raises 15-20
Ab Pull Down 15-20
Angled Leg Sky Thrusts 15-20
Angled Vertical Leg Raises15-20
Ball Side Crunch Twist 15-20
Seated Bar Twist 15-20
Single Arm Pull Twist 15-20
My Macros are gonna be C/P/F 30/40/30 at 2400 Calories. The Calories are lower than I need, but I tend to put on weight easily so I want to see how I can do with that number now. I'll up the calories later if I need to.
This Journal will primarily be for me to help keep myself on track and hopefully to keep myself accountable to myself. My workouts start tomorrow so here we go!