Been on the boards a couple years and i know you guys dont like people posting their workout plans but i want to explain where i was, am at, want to be....
Over past 4 yrs went from skinny hs runner, 6'1'' 155 lbs, to now 6'1'' 185 lbs lean. Was working out 4/week all 4 yrs of college. Tom M gave me a workout plan i've been using about a year. Mon based around deadlift, tues bench, thurs legs, fri shoulders/arms.
I recently moved about a month ago found a new gym (smalllll gym, small town). I have stopped deadlifting for the past 2 months and just done extra weighted and non weighted pull ups... I just want to take a break from them mentally (call me what you want lol)... but its just a decision i've made. And the gym is SO small it makes it very tough since they have no mat to let the weight fall on and very little room. Still room to squat though which i am doing...
I want to start running once a week as well and lift 3/week. My goals are to add maybe 5-10 lbs but verrryyy lean weight. maybe just 5 lbs if thats all that is do-able. I eat about 2000-2500 cals a day. I know that should be more... but i want to add lean weight like i said.
Also my post workout i have 2 scoops of whey, creatine, and usually some toast. Then 1.5-2 hrs after i will eat a big meal. I think i am not eating enough right after workout. But usually i am not real hungry, any idea why?
So i guess i would like those Q's answered if possible and also a good 3/day wk plan w a day of running (2-3 miles nothing crazy) in there. I have been doing same routine for past 11 months just want a good mix it up w exercises and reps (below is the workout briefly) All b/w Mon-Fri since wknds are always very busy w work... thanks much guys!!
Mon - weighted pull ups 4 sets, wide grip pull ups 4 reps, t bar rows 2 reps, row machine/pulldown superset 2 set, dbell rows 2 set
Tues - bench 3 set, dbell bench 2 set, decline fly 1 set, incline hammer 2 set, cable fly 2 set
thurs - squat 3 set, leg press 2 set, SLDL 2 set, quad/ham curl superset 2 set
fri - shoulder raises 3 set, lateral raises 2 set, bbell curl 2 set, close grip 2 set, preacher/hammer super 2 set, pushdown 2 sets