Hello, I am not sure what I am doing in the weight room at the moment so im going back to learn what I never learned to start with....the basics. Been lifting for about a year now, saw some gains early on when I was at a higher body mass but I wanted to cut down and now im not gaining im sort of maintaining/getting worse so I though this would be a good way to turn that around
Height: 6' 1"
Weight: 155 (as of 12/15/2007)
BF: 3.2-5.2% (as of 12/15/2007)<< according to my local hospital skinfold
they said about 5-10% lighter so....
Squat = 175
Bench Press = 150
DeadLift TBA on mon
Military TBA on wed
BB Row TBA on wed
Goals: Gain 5lbs on lean mass over this winter break and begin to see improvements in all compound lifts. Overall i would like to gain a total of around 15lbs by May with a BF of 8-10%.
3 x 5 Squat
3 x 5 Bench Press
1 x 5 Dead Lift
3 x 15 Abs
3 x 5 Squat
3 x 5 Military
3 x 5 Row
3x 15 Abs
Workouts go MWF-MWF, A-B-A-B-A-B
Fri: 3 x 8 BB Curl (in addidtion to whichever workout falls on that friday adding it to either workout A or workout B
Cardio: Tuesday, Thurs, Saturday along with side bends two days a week and addidtion ab training if I feel the need too.
Support and Suggestions will be awesome PLZ keep me motivated I have a problem sticking with routines!!!
Its gonna be hard but im gonna try to eat my 3000 calories 40/40/20 as of recent ive only been getting prolly 2200-2400 and that needs to go up suggestions for that will help too. Thanks MUCH!!!