A new journal to start off 2011! A little about me - Im (male), 6'3, 208lbs, approx. 13-15% bodyfat, and Im looking to do a clean-ish bulk without adding too much fat. Diet will likely prove to be the most important component of my bulk plan, and as for supplements I am only using creatine with one protein shake a day (in addition to a multivitamin, glucosamine (bad knees) and fish oil). I may try to loosely keep track of diet on this journal, but principally I will be keeping track of my gym progress.
I just came off an abbreviated Bill Starr 5x5 program that I had to cut a couple weeks short (during the intensity phase) due to the holidays and a new baby at home! I was also getting a little sick of lower rep work (which I usually love), so I decided to switch things up a bit and revert to a Full Body, push-pull type program.
Here is the new program that I started yesterday:
Workout A- Push
Incline DB Press: 3x8-10
Back Squats: 3x8
Standing Military PRess: 3x8-10
Front Squats: 2x8-10
Close-Grip Bench Press: 2x8-10
Core Work (Turkish Get-Ups)
Workout B- Pull
Sumo Deadlifts: 3x4-6
Weighted Pull-Ups: 3x8-10
Bent Over BB Rows: 3x8-10
Romanian Deadlifts: 2x8
Bicep Curls: 2x8-10
Core Work (Planks)
I may tweak this a bit as I go along - I would like to replace front squats with cleans, but Ive never done them before and Im worried about getting the form and motion down right. I also am not sure if I should add some more core/ab work - like everyone, I would dig it if I had a 6 pack come summer. But I understand abs are "made in the kitchen," and that it is basically 100% diet. I also understand that my core is already getting quite a workout from squats, deads, and presses. So I "think" that just adding planks and get-ups would be enough?? But part of me (perhaps the part that watches too many infomercials, lol), keeps thinking some direct ab work would help.
Christian
I just came off an abbreviated Bill Starr 5x5 program that I had to cut a couple weeks short (during the intensity phase) due to the holidays and a new baby at home! I was also getting a little sick of lower rep work (which I usually love), so I decided to switch things up a bit and revert to a Full Body, push-pull type program.
Here is the new program that I started yesterday:
Workout A- Push
Incline DB Press: 3x8-10
Back Squats: 3x8
Standing Military PRess: 3x8-10
Front Squats: 2x8-10
Close-Grip Bench Press: 2x8-10
Core Work (Turkish Get-Ups)
Workout B- Pull
Sumo Deadlifts: 3x4-6
Weighted Pull-Ups: 3x8-10
Bent Over BB Rows: 3x8-10
Romanian Deadlifts: 2x8
Bicep Curls: 2x8-10
Core Work (Planks)
I may tweak this a bit as I go along - I would like to replace front squats with cleans, but Ive never done them before and Im worried about getting the form and motion down right. I also am not sure if I should add some more core/ab work - like everyone, I would dig it if I had a 6 pack come summer. But I understand abs are "made in the kitchen," and that it is basically 100% diet. I also understand that my core is already getting quite a workout from squats, deads, and presses. So I "think" that just adding planks and get-ups would be enough?? But part of me (perhaps the part that watches too many infomercials, lol), keeps thinking some direct ab work would help.
Christian