Hi to everyone, before i get started I would just like to say thanks to everyone for the help and support you have all offered so far...now that i have my Diet and training routine all sorted i thought i would start a Journal just to keep track of my progress (hopefully). I'd be grateful for any inputs to help motivate and reach my 190lbs+ goal!
Stats
20 years old
5ft 10
183lbs
Bf% unknown can't see my abs anymore
Supps
B12-1000ug
Dextrose-40g
Whey Protein
Milk Protein
Diet
7.30am -4 egg omelette 2scoop whey and 150g oats
12.30pm - 100g pasta+ 1 chicken breast
6.30pm prework out 100g rice and 2 chicken breasts
8.30pm post whey shake and 40g dextrose
9.00pm can of tuna and 150g rice
before bed- Milk Protein
Current HIT Routine- Very similar to Dorian Yates with a couple of changes
Monday
chest/bis
bench press
2 warmups 10-12reps
1 working set-6-8 reps
incline DB press
1 warmup- 10-12 reps
1 working set- 6-8reps
Db flys
1 warmups- 10-12
1 working set 6-8 reps
Decline smith
1 warmup- 10-12
1 working set 6-8 reps
Biceps:
concentration curls
1 warmups 10-12 reps
1 working set 6-8 reps
ez barbell curl
1 working set 6-8
Tuesday
Back
db pullover
2 warm ups 10-12reps
1 working set 8-10 reps
close grip pulldowns
1 warm up 10-12 reps
1 working set 8-10 reps
1arm DB rows
1warm up 10-12reps
1 working set 8-10reps
closegrip cable row
1warm up 10-12 reps
1 working set 8-10 reps
stifflegged deadlifts
1warm up 10-12reps
1working set 8-10
Thursday
Shoulders/Triceps
DBpress
2warm up sets 10-12/ 8-10
1working set 6-8 reps
DB lat raises
1warm up-10-12reps
1working set- 8-10reps
low pully delt raise
1 working set 6-8 reps
reverse DB flys
1 warm up set 10-12 reps
1 working set 8-10 reps
Triceps:
tricep pushdown cable
1 warm up set 10-12 reps
1 working set 10-12reps
close grip bench press
1 warm up set 10-12reps
1 working set 8-10 reps
seated tricep press
1warm up set 10-12 reps
1working set 8-10reps
Friday
Legs
Calf raises
1warm up 10-12
1 working set failure x3 10 sec rest
squats
2warmups 10-12
1working 10-12
Leg ext
2warmup 15, 10-12
1working 10-12
leg press
2warmup 10-12
1working 10-12
leg curl
1warm up 10-12
1working set 10-12
stiff legged deads
1warmup 10-12
1working set 10-12
Stats
20 years old
5ft 10
183lbs
Bf% unknown can't see my abs anymore
Supps
B12-1000ug
Dextrose-40g
Whey Protein
Milk Protein
Diet
7.30am -4 egg omelette 2scoop whey and 150g oats
12.30pm - 100g pasta+ 1 chicken breast
6.30pm prework out 100g rice and 2 chicken breasts
8.30pm post whey shake and 40g dextrose
9.00pm can of tuna and 150g rice
before bed- Milk Protein
Current HIT Routine- Very similar to Dorian Yates with a couple of changes
Monday
chest/bis
bench press
2 warmups 10-12reps
1 working set-6-8 reps
incline DB press
1 warmup- 10-12 reps
1 working set- 6-8reps
Db flys
1 warmups- 10-12
1 working set 6-8 reps
Decline smith
1 warmup- 10-12
1 working set 6-8 reps
Biceps:
concentration curls
1 warmups 10-12 reps
1 working set 6-8 reps
ez barbell curl
1 working set 6-8
Tuesday
Back
db pullover
2 warm ups 10-12reps
1 working set 8-10 reps
close grip pulldowns
1 warm up 10-12 reps
1 working set 8-10 reps
1arm DB rows
1warm up 10-12reps
1 working set 8-10reps
closegrip cable row
1warm up 10-12 reps
1 working set 8-10 reps
stifflegged deadlifts
1warm up 10-12reps
1working set 8-10
Thursday
Shoulders/Triceps
DBpress
2warm up sets 10-12/ 8-10
1working set 6-8 reps
DB lat raises
1warm up-10-12reps
1working set- 8-10reps
low pully delt raise
1 working set 6-8 reps
reverse DB flys
1 warm up set 10-12 reps
1 working set 8-10 reps
Triceps:
tricep pushdown cable
1 warm up set 10-12 reps
1 working set 10-12reps
close grip bench press
1 warm up set 10-12reps
1 working set 8-10 reps
seated tricep press
1warm up set 10-12 reps
1working set 8-10reps
Friday
Legs
Calf raises
1warm up 10-12
1 working set failure x3 10 sec rest
squats
2warmups 10-12
1working 10-12
Leg ext
2warmup 15, 10-12
1working 10-12
leg press
2warmup 10-12
1working 10-12
leg curl
1warm up 10-12
1working set 10-12
stiff legged deads
1warmup 10-12
1working set 10-12