I started working out again a couple of months ago.
Goal #1 - Become stronger than I've ever been before in my life. At my current rate, I should achieve this in about 3-4 more months.
Goal #2 - Have the lowest body fat percentage I've ever had before in my life. After I gain all my strength I'm going to start trying to cut fat while maintaining the muscle mass. I'm trying to get down to 11-13% body fat. Considering I'm about 20% right now, this might take awhile. If I really stick to a good diet and actually mix in a good amount of cardio I'm guessing another 3-4 months. So ideally I'll reach both my goals within 6-8 months from now...meaning right around mid-Summer.
I'm really on again/off again when it comes to the gym. My work schedule, and life in general fluctuates so much sometimes its hard for me to get in the gym for a few months. Then I re-align some things and get back into it. Back in 2012 I remember I put on a good amount of muscle...maybe 10-20 lbs. Then I stopped going to the gym for a year and lost most of it. Then I started back in June of 2013. I tried to put lean mass on...but it wasnt working for me at all. I couldnt add muscle for shyt while eating a caloric deficit. Thats why I'm changing things this time around.
Currently, I consume about 3000-3500 calories a day...which is slightly above maintenance for me. I'm 6'0 about 200lbs. I get between 250-300 grams of protein a day...I also take between 5-10g of creatine every day. Fish oil, multi vitamin too.
I keep all my lift information in a google drive spreadsheet so I can easily see how I progress from week to week (I suggest everyone do this. Its very organized). As of now I have about 7 weeks of logs I will have to move over to this thread, so I'll do it as I have time.
On a weekly basis I'll add to this thread what I did the previous week. Feel free to ask questions or leave comments. I try to go to the gym 5 days a week...most weeks I only end up going 4 days. I'll put what lifts I do on each day, and my reps/sets in this post.
TEMPLATE
EXERCISE SETS REPS
MONDAY
FLAT BENCH 5 5
SQUATS 5 5
BB ROW 5 5
ARNOLD PRES 3 8
TUESDAY
DB BENCH 3 8
PULLUPS38
CLOSE GRIP BENCH 5 5
DB CURLS 3 8
WEDNESDAY
INCLINE BENCH 5 5
FRONT SQUAT 5 5
WIDE LAT PULLS 3 8
V BAR ROW 3 8
THURSDAY
DECLINE BENCH 5 5
CLEAN AND JERK 5 5
SKULLCRUSHERS 3 8
EZ BAR CURL 3 8
FRIDAY
FLAT BENCH (SAME AS MONDAY + 5LBS)
SQUATS (SAME AS MONDAY + 5LBS)
BB ROW (SAME AS MONDAY + 5LBS)
SHRUGS 3 8
As you can see, the way my workout is structured I'm trying to force my body to lift 5 more pounds than it did the previous week. I do this every week, til I hit a plateau. If I cant lift 5 more pounds for a few weeks, then I reel it back. Drop my numbers by a few weeks, then change my diet so I eat more protein and more calories, then try again. Example....if after 3 weeks I'm still only bench pressing 225lbs, and I am unable to do 230 for 5 reps...then I reel it back down to 210lbs the following week. Then I will eat 25g more protein a day, and an extra 300 calories a day, then build from their. I'm a strong believer in the only reason a person isnt getting stronger is because they're not eating enough, or not sleeping enough.
Goal #1 - Become stronger than I've ever been before in my life. At my current rate, I should achieve this in about 3-4 more months.
Goal #2 - Have the lowest body fat percentage I've ever had before in my life. After I gain all my strength I'm going to start trying to cut fat while maintaining the muscle mass. I'm trying to get down to 11-13% body fat. Considering I'm about 20% right now, this might take awhile. If I really stick to a good diet and actually mix in a good amount of cardio I'm guessing another 3-4 months. So ideally I'll reach both my goals within 6-8 months from now...meaning right around mid-Summer.
I'm really on again/off again when it comes to the gym. My work schedule, and life in general fluctuates so much sometimes its hard for me to get in the gym for a few months. Then I re-align some things and get back into it. Back in 2012 I remember I put on a good amount of muscle...maybe 10-20 lbs. Then I stopped going to the gym for a year and lost most of it. Then I started back in June of 2013. I tried to put lean mass on...but it wasnt working for me at all. I couldnt add muscle for shyt while eating a caloric deficit. Thats why I'm changing things this time around.
Currently, I consume about 3000-3500 calories a day...which is slightly above maintenance for me. I'm 6'0 about 200lbs. I get between 250-300 grams of protein a day...I also take between 5-10g of creatine every day. Fish oil, multi vitamin too.
I keep all my lift information in a google drive spreadsheet so I can easily see how I progress from week to week (I suggest everyone do this. Its very organized). As of now I have about 7 weeks of logs I will have to move over to this thread, so I'll do it as I have time.
On a weekly basis I'll add to this thread what I did the previous week. Feel free to ask questions or leave comments. I try to go to the gym 5 days a week...most weeks I only end up going 4 days. I'll put what lifts I do on each day, and my reps/sets in this post.
TEMPLATE
EXERCISE SETS REPS
MONDAY
FLAT BENCH 5 5
SQUATS 5 5
BB ROW 5 5
ARNOLD PRES 3 8
TUESDAY
DB BENCH 3 8
PULLUPS38
CLOSE GRIP BENCH 5 5
DB CURLS 3 8
WEDNESDAY
INCLINE BENCH 5 5
FRONT SQUAT 5 5
WIDE LAT PULLS 3 8
V BAR ROW 3 8
THURSDAY
DECLINE BENCH 5 5
CLEAN AND JERK 5 5
SKULLCRUSHERS 3 8
EZ BAR CURL 3 8
FRIDAY
FLAT BENCH (SAME AS MONDAY + 5LBS)
SQUATS (SAME AS MONDAY + 5LBS)
BB ROW (SAME AS MONDAY + 5LBS)
SHRUGS 3 8
As you can see, the way my workout is structured I'm trying to force my body to lift 5 more pounds than it did the previous week. I do this every week, til I hit a plateau. If I cant lift 5 more pounds for a few weeks, then I reel it back. Drop my numbers by a few weeks, then change my diet so I eat more protein and more calories, then try again. Example....if after 3 weeks I'm still only bench pressing 225lbs, and I am unable to do 230 for 5 reps...then I reel it back down to 210lbs the following week. Then I will eat 25g more protein a day, and an extra 300 calories a day, then build from their. I'm a strong believer in the only reason a person isnt getting stronger is because they're not eating enough, or not sleeping enough.
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