Redempti0n
Don Juan
- Joined
- May 11, 2013
- Messages
- 42
- Reaction score
- 1
A'right , time to stop being an average looking mofo and do sh!t right.
I've been "lifting" for about 1.5 years now , and because of stupidity and miss-information , I have basically started at 64 kg (141 pounds) and ended up at 66 kg (145 pounds).
Needless to say my routine was horrible and my diet was non-existent. That's what happens when you decide to do something without awaring yourself first.
So about 1 month ago when I finally decided it's time for my life to become awesome,I informed myself on nutrition and overall how to's.
Note: I will only increase my weights if my form remains perfect.
Routine Info:
Name: Beginner's Starting Strength
Goal: Increase overall strength.
Time to spend: 3 months
Time remaining: 2 months , 1 week
Training frequency: 6 days a week , alternating through workouts. A-B-A-B-A-B.
Supplements taken: Scitec Nutrition's Creatine Monohydrate. (3g/day)
Caloric level: 2600 / day. 400 cals surplus.
How it looks like:
Workout A:
Bench Press , 3x5
Squat ,3x5
Pull-ups , wide grip , 1x15-20
Bent-over Barbell Row , 3x5
Optional: Rear delt flies 3x8 , bicep work 3x8
Workout B:
Millitary Press ,3x5
Front Squat (After Normal Squatting with 135 lbs is possible) ,3x5
Dips ,1x15-20
Deadlift , 3x5
Weighted abs work: 3x15
Weighted oblique work: 3x15
Hanging leg raises: 3x15
Optional: Tricep work ,3x8
My starting stats( 3 weeks ago):
182 cm tall (6 foot)
66 kg (145 pounds)
11% bf
Major lifts:
-Bench: 25 kg ( 55 pounds)
-DL: Empty bar ( for form specialization )
-Squat: Empty bar (form specialization )
Today's stats:
182 cm (6")
70 kg (some of this has to do with me getting on creatine and the body retains more water)
11.3% bf
Major lifts:
-Bench: 55 kg (130 lbs)
-DL: 40 kg ( 88 lbs
-Squat: 20 kg (44 lbs)
Short-term Goal:
Complete 3 months of starting strength in order to properly be able to start hypertrophy training.
Long-term Goals:
-Lean bulk untill February / April 2014.
-2-3 month cut to achieve 10% bf.
-Become an aesthetic mofo.
I've been "lifting" for about 1.5 years now , and because of stupidity and miss-information , I have basically started at 64 kg (141 pounds) and ended up at 66 kg (145 pounds).
Needless to say my routine was horrible and my diet was non-existent. That's what happens when you decide to do something without awaring yourself first.
So about 1 month ago when I finally decided it's time for my life to become awesome,I informed myself on nutrition and overall how to's.
Note: I will only increase my weights if my form remains perfect.
Routine Info:
Name: Beginner's Starting Strength
Goal: Increase overall strength.
Time to spend: 3 months
Time remaining: 2 months , 1 week
Training frequency: 6 days a week , alternating through workouts. A-B-A-B-A-B.
Supplements taken: Scitec Nutrition's Creatine Monohydrate. (3g/day)
Caloric level: 2600 / day. 400 cals surplus.
How it looks like:
Workout A:
Bench Press , 3x5
Squat ,3x5
Pull-ups , wide grip , 1x15-20
Bent-over Barbell Row , 3x5
Optional: Rear delt flies 3x8 , bicep work 3x8
Workout B:
Millitary Press ,3x5
Front Squat (After Normal Squatting with 135 lbs is possible) ,3x5
Dips ,1x15-20
Deadlift , 3x5
Weighted abs work: 3x15
Weighted oblique work: 3x15
Hanging leg raises: 3x15
Optional: Tricep work ,3x8
My starting stats( 3 weeks ago):
182 cm tall (6 foot)
66 kg (145 pounds)
11% bf
Major lifts:
-Bench: 25 kg ( 55 pounds)
-DL: Empty bar ( for form specialization )
-Squat: Empty bar (form specialization )
Today's stats:
182 cm (6")
70 kg (some of this has to do with me getting on creatine and the body retains more water)
11.3% bf
Major lifts:
-Bench: 55 kg (130 lbs)
-DL: 40 kg ( 88 lbs
-Squat: 20 kg (44 lbs)
Short-term Goal:
Complete 3 months of starting strength in order to properly be able to start hypertrophy training.
Long-term Goals:
-Lean bulk untill February / April 2014.
-2-3 month cut to achieve 10% bf.
-Become an aesthetic mofo.