Hey all I'm Australian and new to WBB!
I am quite athletic and I highly value the longivity of my training; both in sport (netball/basketball/squash) and my all important gym sessions. I have in the past been through 'phases', which led me to pursue a more permanent goal, rather than short-term goal training (like beach abs etc)
Weight: 157 pound
Body Type: mesomorph
I do sport 3-4x a week and the same for weight training.
Protein shakes per workout day: 1-2
Protein shakes on off days: 0-2
BCAA's: After training and before bed when high level intensity workouts occur
Glutamine: Every time I have a shake
Creatine Loading: Only when I reach plateau's which are important to me.
Fish oil/Multivitamins when I feel necessary, but by no means all the time.
Mostly get in 5 meals (incl shakes) where possible.
Try to get in as many of those to be high in protein.
So yeah thats the basics, and I'll try to update my major increases and update when I can, depending on how much comments/motivation I have to continue writing on here.
A rundown of my typical week would be 3 sessions.
I have experimented with splits, and multiple methods of working out. At the moment I seem to be limiting my sessions to <1 hour , and going with the above schedule due to Sport on Tuesday/Wednesdays/Fridays.
I am open to all forms of constructive advice or questions and general feedback. So here's my first recorded workout- legs wednesday.
NOTE: Because of Basketball tomorrow, I thought I would limit the amount of exercises and try not to isolate calves.
Set 1: 132 pounds (60kg) x 10
Set 2: 143 pounds (65kg) x 10
Set 3: 154 pounds (70kg) x 10
NOTE: Usually I only do 60kg sets of 14 or so reps, but I felt I should 'test' what levels my legs could take. Obviously more than I thought :P
Set 1: 530 pounds (240 kg) x 10
Set 2: 573 pounds (260 kg) x 10
Set 3: 595 pounds (270 kg) x 10
NOTE: Previous max was 573 pounds x 10, but I thought well my legs may hurt tomorrow regardless, so I went for it anyway :P
I did intend on doing more, but I felt sufficiently worked and happy with my improvements. So I decided to leave it at that. Usually I do standing calf raises (3 sets of 132 pounds x 20) and/or DB lunges (44 pounds per DB; x 3 sets of a certain distance - really should measure it). But on a mix it up, I went for higher weights, fewer exercises.
So yeah thats log 1
Haha, should have seen that one coming :P
Umm, I am extremely aware of the benefits, and would only do squats supervised be a PT first. Even still, I know the risk of injury, and with my sport etc, I dont like to afford big injuries- which makes me conservative.
I used to be BIG on dead lifts like an obsession, but am working around them at the moment before reaching again - I reached a big plateau and wanted to develop other parts specifically w/o returning.