TECHO
04-27-2006, 11:39 AM
Early January, 2006, I began taking weightlifting more seriously than I had at any previous moment in my life.
I forced myself to eat healthy foods, started taking suppliments, and increased my total caloric intake quite a bit.
At that time, I was 147 lbs at 6'2". Pretty darn skinny. Unfortunately, I still didn't start a workout routine. I just did the lifts that I felt like doing for that day while trying to make sure I wasn't overtraining any specific muscle group.
Late that quarter (late february, early march), I looked back and wished I had established a firm eating/lifting schedule. So... my lifting bud and I started doing some research and came across Built's four-day split. We decided to create a lifting schedule modeled after her split and begin at the start of this quarter (Late march).
Here's what we came up with:
Monday:
5x5 Dumbell press
3x8 Bent-over rows
3x8 Incline benchpress
5x5 Originally rack pulls, switched to seated rows about 2 weeks into schedule
3x10 Standing calves
Abs
Tuesday:
5x5 Squat
3x12 Leg curls
3x8 Leg press (quad)
Biceps > 5x5 bar curls, 3x8 hammer curls
Thursday:
3x8 Cleans
5x5 Lat Pulldowns
5x5 Military press
3x10 Seated calves
Abs
Friday:
3x8 Romanian deadlift
3x12 Leg lifts
5x5 Leg press, high + wide (hamstring)
Triceps > Skull crusher, press downs (name?)
We've stuck firmly to this schedule and have seen fantastic results. I also began making small, weekly trips to Costco (food warehouse type thing) to keep my kitchen stocked with chicken/beef, cottage cheese, peanut butter, bread, fruit/nuts, vegetables, tunafish, canned salmon, etc, etc. It turns out that I'm spending less weekly on food, but getting more calories than I was previously. Thank you, bulk food suppliers.
Supps:
Multivitamin
Fish Oil
Vitamin C
Creatine
ETS
Green Tea extract
By the end of the first quarter, I was fluctuating between 152-155lbs, and my lifts had gone up a bit, although not a whole lot, but my recent gains have been amazing.
Presently, my weight fluctuates between 163 and 166lbs. I'm impressed.
Start of this quarter, my squat rep range was 95lbs to 135lbs (which was hard for me), and now it's 135lbs to 225lbs (which is now equally difficult as 135lbs used to be) (5x5). Dumbell bench went from 35lbs-55lbs to 55lbs-75lbs. My other lifts have increased in a comparable fashion.
I'd just like to thank you Built for the great lifting schedule, and everyone else here at Wannabebig.com for all the info on diet, lifting, and staying healthy. ^______^
Please give feedback/criticisms/suggestions, especially for after this quarter ends (June)... at which time I plan on changing my lifting routine, however I'm not really sure where to move from here. It's not good to keep the same routine for a long time, right? Or wrong?
I forced myself to eat healthy foods, started taking suppliments, and increased my total caloric intake quite a bit.
At that time, I was 147 lbs at 6'2". Pretty darn skinny. Unfortunately, I still didn't start a workout routine. I just did the lifts that I felt like doing for that day while trying to make sure I wasn't overtraining any specific muscle group.
Late that quarter (late february, early march), I looked back and wished I had established a firm eating/lifting schedule. So... my lifting bud and I started doing some research and came across Built's four-day split. We decided to create a lifting schedule modeled after her split and begin at the start of this quarter (Late march).
Here's what we came up with:
Monday:
5x5 Dumbell press
3x8 Bent-over rows
3x8 Incline benchpress
5x5 Originally rack pulls, switched to seated rows about 2 weeks into schedule
3x10 Standing calves
Abs
Tuesday:
5x5 Squat
3x12 Leg curls
3x8 Leg press (quad)
Biceps > 5x5 bar curls, 3x8 hammer curls
Thursday:
3x8 Cleans
5x5 Lat Pulldowns
5x5 Military press
3x10 Seated calves
Abs
Friday:
3x8 Romanian deadlift
3x12 Leg lifts
5x5 Leg press, high + wide (hamstring)
Triceps > Skull crusher, press downs (name?)
We've stuck firmly to this schedule and have seen fantastic results. I also began making small, weekly trips to Costco (food warehouse type thing) to keep my kitchen stocked with chicken/beef, cottage cheese, peanut butter, bread, fruit/nuts, vegetables, tunafish, canned salmon, etc, etc. It turns out that I'm spending less weekly on food, but getting more calories than I was previously. Thank you, bulk food suppliers.
Supps:
Multivitamin
Fish Oil
Vitamin C
Creatine
ETS
Green Tea extract
By the end of the first quarter, I was fluctuating between 152-155lbs, and my lifts had gone up a bit, although not a whole lot, but my recent gains have been amazing.
Presently, my weight fluctuates between 163 and 166lbs. I'm impressed.
Start of this quarter, my squat rep range was 95lbs to 135lbs (which was hard for me), and now it's 135lbs to 225lbs (which is now equally difficult as 135lbs used to be) (5x5). Dumbell bench went from 35lbs-55lbs to 55lbs-75lbs. My other lifts have increased in a comparable fashion.
I'd just like to thank you Built for the great lifting schedule, and everyone else here at Wannabebig.com for all the info on diet, lifting, and staying healthy. ^______^
Please give feedback/criticisms/suggestions, especially for after this quarter ends (June)... at which time I plan on changing my lifting routine, however I'm not really sure where to move from here. It's not good to keep the same routine for a long time, right? Or wrong?