Im making a journal of my new routine that I have just started this week. I recently started lifting about 4 months ago on and off, but now I want to start taking this more seriously and hopefully see some serious gains.
A little information about me. Im 6'1 and 191 pounds, since Ive started lifting Ive gained about 15 pounds.
My goals are to gain mass and become stronger. Initially I thought I would like to bulk to about 210 - 215, but we will see how it goes.
My diet isnt 100% where it should be, but Im trying. Damn its alot of food to consume in a day. Right now Im probably getting about 130 grams of protein a day, not enough I know.
Well here is the exercise I will be using, its basically Starting Strength with a tiny add on. I know people say I shouldnt add anything on, but it has been suggested in an article I was reading. The program is as follows:
3x5 Bench Press
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***
Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8 (hold weight across chest or small barbell across back, and don't swing past parallel) - reverse hypers are preferable, but I don't know too many gyms with a reverse hyper.
This program is done 3 days a week just like the real SS.
Thanks for your input.