Keeping this log just to track my progress, macros and weight.
Kind of new to lifting but've tried several routines before (SS, 5x5, PHAT, PPL) and I am now going to try genewest's 5/3/1 Who was CNS-version. And I am now coming back from a back and leg injury from football (soccer for some of you).
Will post my workout, macros and weight daily.
Today was my day off, and I am keen on starting on a new routine tomorrow.
Macros as of today (lean bulking):
2,900 kcals - at least 130g protein and at least 65g of fats.
The routine is as follows:
DAY 1- Bench Press
Accessory Work:
Incline DB Press (3 sets).
Incline DB Flys (3 sets).
Close Grip Bench Press (3 sets).
Tricep Pushdowns (3 sets).
Machine Chest Press (2 sets).
Accessory Work:
Paused Bench Press (3 sets).
DB OHP (3 sets).
Side Raises (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets).
DAY 4- Squats
Accessory Work:
Stiff Legged Deadlifts (3 sets).
ATG High Bar Squat (2 sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (2 sets).
My rest day will be after squats. I will make only 1 change to this routine: I will be doing front squats instead of back squats because of my recent injury..
My training maxes is (90%):
Bench press: 65 kg - 143 lbs
Deadlift: 110 kg - 243 lbs
OHP: 40 kg - 88 lbs
Front squats: 40 kg - 88 lbs (Have not tested my max yet, as I am still trying to get my form in check. Will add more weight to this exercise as I get used to it)
My lifts are pretty weak, but I hope they will get better running this routine along with a caloric surplus.
Will update tomorrow with pics, weight and first day of training.
Training:
BP: 45x3. 52,5x3. 57,5x9 (Possibly two more if I had a spotter with me)
Inc DB Press: 20x8,8,8
DB Fly: 9x8,10,10
CGBP: 52,5x8,8,8
Tricep Pushdown: 55x12,10,10
Machine Chest Press: 50x12,12
Macros: 161p - 134p - 306c = 3082 kcals.
Will try to get my fats down to tops 110 per day from now on, while upping my carbs and hitting at least 150g protein. Starting August 2. Already planned for today (1st)
Just as many reps at 5+-week as in the first cycle. Looking promising thus far. Will be forced to take an extra dat off this week due to travelling to the capital to visit the US embassy.
Not sure if I can keep up with this program due to so much happening in my life at the moment. I find it hard to manage to get all the workouts in; and when I do get one in I find it hard to do my best in all of the exercises due to lack of time to fully rest in between sets.
Will try to figure out something today
EDIT:
Will continue on this program with these exercises, and also try to get every workout in.
Will at least get 4 workouts/week anyway - which will give me the "normal" 5/3/1.
Everything will be back to normal in a month anyway, so then I can continue on this as it is supposed to be ran.
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