Hi. Decided to make a journal to track my progress.
I am a solid 6' without shoes, and when I started was 144 pounds, that was about a month and a half ago, I now weight 154. I weigh myself in the morning after peeing in my boxers, so I like to think my weight's pretty accurate now. I'm still fiddling with my routine. I haven't deadlifted because I'm very wary of my form and need to get that hammered out before I get to those.
my goal is to make a lean 175, and we'll see how I feel about myself at that point (i've gotta get there first). A lot of people my height on this board seem to be going for 200+ but i'm not going for mass so much as strength/pound ratio and I want to increase my verticle to at least 30 inches with no step in it. The most my vert's ever been was 24 inches, so I have some work to do there.
my diet is like this, pretty much in this order:
-2 packets of oatmeal
-PB and J sandwich and fruit
-lunch consisting of usually chicken/beef and rice, or some pasta, also along with fruit
-another sandwich and fruit
-dinner usually consisting of something similar to lunch since my lunch is usually the previous night's dinner
-and then to top it off I take a 1000 cal shake of N-large 2.
On workout days I drink 3 scoops of ON whey after my workout.
my current workout:
day 1: chest and bi's
-3 sets bench press
-3 sets incline dumbell press
-2 sets hammer curls
-3 sets preacher curls
-3 sets with the rope on the cable (i really don't know how to describe this one)
day 2: shoulder's and tris
-3 sets dumbell shoulder press
-3 sets cable crossover pulls
(I would like to do more for shoulder, however last summer I finally went to the doctor over shoulder pain and it turned out it was rotator cuff related, front dumbell raises is something I cannot do whatsoever)
-3 sets rope pull downs
-3 sets triangle bar pull down
-3 sets dumbell behind the head skullcrushers
day 3: legs and back
- 2 sets chinups
- 3 sets pulldowns
- 3 sets rows
- 3 sets of either leg press or squats (I can never seem to do both in the same workout)
- 3 sets in the thing where you lay down and fold your legs up
- 3 sets seated calf raises
thats the workout, with 1-2 days rest in between. Feel free to comment, criticize, suggest, or ask questions.