I got this workout program from the workout program section of this site.
About me:
I'm 22 years old, 6'1" and about 175 right now. My bodyfat is probably around 14-15%. I have been training since about the begining of last summer. I screwed around for a while doing some programs that I made up, and I eventually started researching stuff. I found some good programs, and put on some decent mass (at the end of the summer I was only 160 lbs). The reason I was so skinny is I played so many sports year round for a while. My lifts are alright for someone my size, for instance my max bench is around 170. Not ideal, but a decent starting point. I neglected lower body for a while, so that is deffinetly a weak point.
My diet looks like this right now:
Meal One
2 Istant breakfasts with milk, bowl of oatmeal
Meal Two
2 cups of milk with bowl of oats
"Meal" Three
Two protein shakes
Meal Four
Bowl of beans with milk
---Workout---
Meal Five
Bowl of oats with milk and protein shake
Meal Six
Whatever I have for dinner, usually around 600 calories, 50 g protein, and some decent carbs
Meal Seven
2 pieces of toast with peanut butter, glass of milk
Overall it comes to about 3600 calories with about 250 grams of protein. It's also got a good source of carbs and fat in there too.
The routine is this:
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
- Incline DB Curls
Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- Goodmornings
- Barbell Shrugs
- Ab Workout
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
- Barbell Curls
Lower Day 2:
- Narrow Stance Squat
- SLDLs
- Reverse Hyper
- Dumbell Shrugs
- Ab workout
The schedule will look like this:
Monday-Upper One
Tuesday-Lower One
Wed-Off
Thursday-Upper Two
Friday-Lower Two
Sat and Sun-Off
Some of these exercises are a little new to me, so I'll be following the beginers weekly schedule, which looks like this:
Week 1-3x12
Week 2-3x10
Week 3-3x8
Week 4-3x8
Week 5-3x8
After this five week cycle, I will switch over to the more traditional program, which is:
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
Finally, my goals for this program is too put on a lot of strength over the 11-17 weeks (depending if I do a second cycle of the 6 week program like suggested) and to put on some mass, maybe up to around 185-190 (I think 10 15 pounds is pretty decent for a 4 month period).
I'm open to any suggestions or comments.
edit: And just so I'm not sitting around until next Mondy, I'll be doing the Thursday and Friday workouts over the next two days.
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02-14-2007, 09:38 AM #1
Ziggys FortifiedIron’s Hypertrophy 2.0
Last edited by ziggy24; 02-14-2007 at 09:40 AM.
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03-09-2007, 06:37 PM #2
you really should eat more food. chicken, fish, beef, brown rice, vegetables...FOOD! not so many shakes. very good workout though. i was sore every week but it really paid off.
bulking or cutting is a result of diet, not the drugs - ratmonkey
"You should be getting serious for a few years before "getting serious." - TheJuicedchase
Weeks 1-10 - 500 extra calories per day.
That should put on a solid 10 pounds. - TheJuicedChase
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