I had a journal on here before, but stopped posting on it. I decided to start one back up again just because lately I've been pretty busy and it'll help with accountability and really let me see how I'm doing.
My goals:
Right now I would like to compete in a push/pull meet in January, unfortunately I hurt my back a few weeks ago doing deadlifts so I've been taking it very easy on deadlifts and squats. Started by not doing them at all and then doing them very light and working up from there (like 135lbs light). So it doesn't look like I'll be ready to compete, but we'll see. I'd like to, but my back health is a bit more important and the meet was more of a short term goal to get me on the way to my longer term goal of competing in a bodybuilding show sometime next year and I figured aiming for strength gains would just add to my physique anyway.
So right now I"m trying to add mass, no more than 1lb gained a week is what I'm aiming for while really driving strength up. I'm at probably 10% bodyfat right now and plan to bulk until I get to about 15%, which is why I'm trying to keep the surplus reasonable.
Diet & Supplments:
Right now I've been eating around 3,000 calories a day, but that's more around maintenance for me, so that'll go up. I was just running maintenance for about a month with plans to adjust calories from there. Protein is 1g per pound of bw, so right now 210g+. I don't pay attention to much of anything else, I just eat what I want as long as it fits those macros and make sure I get enough carbs, but don't pay too much attention to it. I'm a lot more lenient on my diet while bulking than I am while dieting. Some days I won't track calories, but as long as I don't start gaining more than 1lb a week and strength is still going up, I'm not worried about it.
As for supplements, right now it's just thee basics -whey protein, 10g fish oil, 5g creatine, and a daily multivitamin.
Training:
Right now I"m following Jim Wendler's 5/3/1 with a bit more volume than normal to facilitate growth. I hit one movement hard and heavy while all assistance work is in more of a growth rep range.
Here it is for now. The basic template will stay the same, but assistance movements will change every once in a while:
Mon:
OH Press 5/3/1
Chins - 3-4x6-8
Incline DB Press - 2-3x10-12
One Arm DB Rows - 2-3x10-12
Triceps - 1-2x12-15
Biceps - 1-2x12-15
Tue:
Deadlift 5/3/1
Leg Press - 3-4x6-8
Leg curl - 2-3x10-12
Lunges - 2-3x10-12
Abs
Thurs:
Bench 5/3/1
Row - 3-4x6-8
Flys - 2-3x10-12
Pulldowns - 2-3x10-12
Triceps - 1-2x12-15
Biceps - 1-2x12-15
Fri:
Squat 5/3/1
RDL - 3-4x6-8
Leg Press - 2-3x10-12
Leg Curls - 2-3x10-12
Abs
Wednesday and Saturday I'll do some cadio. This is something I've always sucked at in the past, but keeping two 20-40 minute sessions of moderate intensity should be beneficial. I don't plan on the cardio helping with fat gain at all, but it will help keep my cardiovascular shape up (not that it's really there) and make shifting to a cutting phase easier later on. At a moderate intensity it'll help with recovery as well.
This month as my first month on 5/3/1 so weights are low, just based on how the program is set up, and next week is a deload week, so I'll be working with very light weights. So unfortunately my journal won't be much of interest for a little while, especially with me avoiding fucking up my back, but oh well.
And since I plan on competing in a bodybuilding show later on and how I look is what it's all about, here's a few pictures of how I stand now.
I'm really aiming at driving my strength up in pressing movements and chins to help with my chest size and back width.
My goals:
Right now I would like to compete in a push/pull meet in January, unfortunately I hurt my back a few weeks ago doing deadlifts so I've been taking it very easy on deadlifts and squats. Started by not doing them at all and then doing them very light and working up from there (like 135lbs light). So it doesn't look like I'll be ready to compete, but we'll see. I'd like to, but my back health is a bit more important and the meet was more of a short term goal to get me on the way to my longer term goal of competing in a bodybuilding show sometime next year and I figured aiming for strength gains would just add to my physique anyway.
So right now I"m trying to add mass, no more than 1lb gained a week is what I'm aiming for while really driving strength up. I'm at probably 10% bodyfat right now and plan to bulk until I get to about 15%, which is why I'm trying to keep the surplus reasonable.
Diet & Supplments:
Right now I've been eating around 3,000 calories a day, but that's more around maintenance for me, so that'll go up. I was just running maintenance for about a month with plans to adjust calories from there. Protein is 1g per pound of bw, so right now 210g+. I don't pay attention to much of anything else, I just eat what I want as long as it fits those macros and make sure I get enough carbs, but don't pay too much attention to it. I'm a lot more lenient on my diet while bulking than I am while dieting. Some days I won't track calories, but as long as I don't start gaining more than 1lb a week and strength is still going up, I'm not worried about it.
As for supplements, right now it's just thee basics -whey protein, 10g fish oil, 5g creatine, and a daily multivitamin.
Training:
Right now I"m following Jim Wendler's 5/3/1 with a bit more volume than normal to facilitate growth. I hit one movement hard and heavy while all assistance work is in more of a growth rep range.
Here it is for now. The basic template will stay the same, but assistance movements will change every once in a while:
Mon:
OH Press 5/3/1
Chins - 3-4x6-8
Incline DB Press - 2-3x10-12
One Arm DB Rows - 2-3x10-12
Triceps - 1-2x12-15
Biceps - 1-2x12-15
Tue:
Deadlift 5/3/1
Leg Press - 3-4x6-8
Leg curl - 2-3x10-12
Lunges - 2-3x10-12
Abs
Thurs:
Bench 5/3/1
Row - 3-4x6-8
Flys - 2-3x10-12
Pulldowns - 2-3x10-12
Triceps - 1-2x12-15
Biceps - 1-2x12-15
Fri:
Squat 5/3/1
RDL - 3-4x6-8
Leg Press - 2-3x10-12
Leg Curls - 2-3x10-12
Abs
Wednesday and Saturday I'll do some cadio. This is something I've always sucked at in the past, but keeping two 20-40 minute sessions of moderate intensity should be beneficial. I don't plan on the cardio helping with fat gain at all, but it will help keep my cardiovascular shape up (not that it's really there) and make shifting to a cutting phase easier later on. At a moderate intensity it'll help with recovery as well.
This month as my first month on 5/3/1 so weights are low, just based on how the program is set up, and next week is a deload week, so I'll be working with very light weights. So unfortunately my journal won't be much of interest for a little while, especially with me avoiding fucking up my back, but oh well.
And since I plan on competing in a bodybuilding show later on and how I look is what it's all about, here's a few pictures of how I stand now.
I'm really aiming at driving my strength up in pressing movements and chins to help with my chest size and back width.
Facebook
Twitter