Well I've been going to the gym for almost a year now with no real plan until recently, I started off doing the fancy bs like bicep curls and other crap which is pointless at my skill level. So for the last ~3months I have been focusing on compound exercise.
Height: 194
Weight: ~100
Current schedule:
Basically I have 2 routines, which I rotate and repeat 2 times a week.
Sunday:
- Deadlift
- Shoulder Press
- bench (bar)
- pull ups
- front squats
Monday:
- squats
- incline bench (single dumbbells)
- chin-ups
- Dips
- Rows
Wednesday: Same as Sunday
Thursday: Same as Monday
I will also through in some random super sets and different exercises from time to time.
Current Goals:
Target Date: 1/12/10 (3months, started on 1/9/10)
dead lift - 200x5 ( My 1RM was 180kg when I started)
bench - 100x10 (never did 1RM for bench)
squat 150x10 (My 1RM was ~140kg when I started)
To achieve this I am going to start doing 5x5 and continuously increase the weight every session (2.5kg for squat/dead and 1.25 for bench), therefore I will be start at about 60-80% of my current maxes.
Current weights:
Dead - 5x140, 5x140, 5x160, 5x140, 5x140 ( I should be able to do 5x5x160
Bench - 5x90, 5x90, 5x90, 5x90, 5x90
Squat - 5x100, 5x100, 5x100, 5x100, 5x100
Diet: Not a measurements person, my diet isn't super strict and I wonder from this abit, but 4-5 days/week this is it and I am trying to get it upto 5-6 days/week
Breakfast - Oats/scambled eggs, milk, protein shake and 1-2 fish oil
Meal 1 - chicken and veggies
Meal 2 - 2x canned tuna and a banana/apple.
Meal 3 - chicken and veggies
Dinner - Random food
Before bed - protein shake, handful of almonds, multivitamin and 1-2 fish oil
I normally have fruits and nuts for snacks during the day.