I'm about half way through this process. I've lifted off and on in my younger days and always burned out trying to do too much at once. Usually it was my business burning me out more than the lifting but being stubborn I would keep training to failure and hit the 3 month burn out and lose track of what I was doing in order to make money. Now I'm comfortable and completely focused on getting this done.
Start: July 2008 at 6' 200lbs.
Now: Still 6', 220lbs.
I'm looking for some input as I go because problems always come up and trial and error takes too long to correct them.
Routine goes like this:
Day 1 - Back
Chins-3 sets to failure + 2 sets of assisted to failure. Then a static at top position.
Day 2 - Chest/Biceps
Flat BB Press-5x5
Flat DB Press-3x4-8
DB Curl-1-2x4-8 (these never progress, just trying to keep my arms about equal)
Day 3 - Off
Day 4 - Shoulders/Legs
BB Shoulder Press-5x5
Day 4 - off
Day 5 - repeat
I was doing starting strength but my lower back kept getting completely worn out and screwing up everything with the 3x/week squats. I also don't seem to be able to progress as the program is designed to do. I guess my genetics suck. I kept having to skip workouts. I just decided to switch to this set up, and like a lot better.
diet is about 5000 calories, mostly supplements as I have no taste buds and a stomach that can't seem to process food correctly. Haven't found a solution for this. If anyone notices what the problem could be, let me know.
It goes like this:
NyTroPro40 in 16oz skim milk
5g fish oil
2g microlactin, 1200mg green tea extract, 1g alcar
1 scoop ON whey, 2 scoops glycomaize, 5g creatine
1 can of tuna
2 scoops ON whey protein with 1.5 cups oatmeal
5g fish oil
200mg r-ala, 1g alcar, 1200mg green tea extract
2 scoops XGF in 16oz skim milk
1 cup fiber cereal in 8oz skim milk
1 box of mac and cheese
1g alcar, 1200mg green tea extract, 200mg r-ala
2 chicken breasts
3 scoops ON whey protein in 16oz skim milk
5g fish oil
2g microlactin, 200mg r-ala, green tea extract, 5mg biotin
This is just my basic outline, I switch it up all the time but make sure the calories are on target and I don't skip the supplements but fill in the food with other stuff. Pre/Post Workout stuff is always the same. I am so sick of the chicken and spirals I usually sub that out. especially since I am out of my super appetite stimulating wonder supplement at the moment.
Today is an off today, Tomorrow is legs.