Hello all and great lifting to all.
Starting up a training log should keep me motivated. Any feedback, ideas, thoughts are more then welcome here.
Age - 26
Height - 6' 1"
Weight - 170 lbs
- Gain 8-10lbs of lean body mass in a one year time frame.(Dec07-Dec08)
- stick to clean, unprocessed foods... eat a 80-90% clean diet. (I do a lot of food prep and cooking of late)
-improve heart, lungs and overall flexibility by adding cardio + stretching sessions 2-3 times weekly.
-improve sleep: get 8-9 hours nightly.(have 2 young lads... making this very hard)
Short term Lifting goals:
- DL 300 * 6
- SQ 250*6
- BB Rows 150*6
- Dips BW +50
I started lifting when I was 20 and made great gains back then on a 5 day split. (Was eating anything and everything in sight) I stopped lifting @ 23 when we had are first son and picked it back up about a year ago. I have struggled with my diet/ digestion for the past couple of years and have finally felt better with eliminating most to all processed foods. Now that I have some control over my diet which I believe has limited my results over the past year hopefully things will start progressing. I will be lifting 3 times and doing cardio 2 times weekly.
note: I train at home, in a power rack, and focus around compound movements.
- Push -
standing OHP 4*6
Incline BP 3*10
accessory work 2*12(switch it up... eg. pullovers, DB lateral raises, tri. pulldowns)
BB Row 4*6
Pull ups (aim for 30) 6*5
c. raises 3*15
Any suggestions or thoughts on my goals, routine would be appreciated?