PeterNorthisawesome
Banned
YES! it's finally summer! I stopped working out for 2 months because of baseball season and I was too tired everyday after a 3 hour practice and I didn't want to injure myself. I got a home gym set up last summer and very satisfied with the gains (10 pounds of muscle) so I plan to start on monday. Any suggestions or comments will be appreciated.
Current Stats:
Height / Weight: 6'1, 175
Bodyfat: 18%
Verticle Jump: 30 in (can grab rim with 3 fingers) I used Verticle Airlift program it works great! really recommend it, it takes 15 weeks to complete tho.
Before stopping for two months:
Bench: 2x175 (alone no spotter)
Curl: 8x50 around 3 sets
Squat: 150x10 around 3 sets
Single-leg Squats: 100x8 around 3 sets
Deadlift: 120x10 around 2 sets
Goals:
Height / Weight: 6'1, 185-195
Bodyfat: 12% or less so six-pack will be more visible.
Verticle Jump: 33 or more so I CAN DUNK! Plan to finish the program this time, only did till 12 weeks because baseball season started.
Diet ? suggestions? I can be more flexible now that school is over.
Pills: Daily multiple for men (Helped me increase load and energy) I also plan to get a protein shake mix. Any good brands?
Monday: (Max upper body)
- Verticle Airlift Program (Great warmup)
- Strech
- Regular Bench Press
- Dumbell bench press
- Bent-over DB rows
- Millitary Press
- Stomach Routine / Weighted situps and Russian DB twists.
Tuesday: Rest / Cardio
- Run 3 miles (Less then 20 min)
Wednesday: Lowerbody
- Verticle Airlift Program
- Strech
- Straigth Bar Dead-lifts
- Normal Squats or Single leg DB squats
- Lunges
- Leg curls (machine)
- Stomach Routine / Weighted situps and Russian DB twists.
Thursday: Rest / Cardio
- Run 3 miles
Friday: Repetition Upperbody
- Verticle Lift program
- Strech
- Bodyweight Dips
- DB bench press
- Tate tricpet Press
- DB shrugs
- Alternate DB curls
- Stomach Routine / Weighted situps and Russian DB twists.
Saturday: Rest / Cardio
- Run 3 miles and strech
Sunday: Off
- Strech
Current Stats:
Height / Weight: 6'1, 175
Bodyfat: 18%
Verticle Jump: 30 in (can grab rim with 3 fingers) I used Verticle Airlift program it works great! really recommend it, it takes 15 weeks to complete tho.
Before stopping for two months:
Bench: 2x175 (alone no spotter)
Curl: 8x50 around 3 sets
Squat: 150x10 around 3 sets
Single-leg Squats: 100x8 around 3 sets
Deadlift: 120x10 around 2 sets
Goals:
Height / Weight: 6'1, 185-195
Bodyfat: 12% or less so six-pack will be more visible.
Verticle Jump: 33 or more so I CAN DUNK! Plan to finish the program this time, only did till 12 weeks because baseball season started.
Diet ? suggestions? I can be more flexible now that school is over.
Pills: Daily multiple for men (Helped me increase load and energy) I also plan to get a protein shake mix. Any good brands?
Monday: (Max upper body)
- Verticle Airlift Program (Great warmup)
- Strech
- Regular Bench Press
- Dumbell bench press
- Bent-over DB rows
- Millitary Press
- Stomach Routine / Weighted situps and Russian DB twists.
Tuesday: Rest / Cardio
- Run 3 miles (Less then 20 min)
Wednesday: Lowerbody
- Verticle Airlift Program
- Strech
- Straigth Bar Dead-lifts
- Normal Squats or Single leg DB squats
- Lunges
- Leg curls (machine)
- Stomach Routine / Weighted situps and Russian DB twists.
Thursday: Rest / Cardio
- Run 3 miles
Friday: Repetition Upperbody
- Verticle Lift program
- Strech
- Bodyweight Dips
- DB bench press
- Tate tricpet Press
- DB shrugs
- Alternate DB curls
- Stomach Routine / Weighted situps and Russian DB twists.
Saturday: Rest / Cardio
- Run 3 miles and strech
Sunday: Off
- Strech
