Ok, im going to start this journal and i would love to hear everyone's opinions about everything: diet, routine, motivational comments, etc. Just please, only comments related to my journal on this thread, no off-topic conversations.
Weight- Approx. 197 lbs
Bodyfat- 12-14% (gotta get it checked again soon)
Played football in high school, now playing Rugby in college.
**Goals- Get stronger!!! A clean strength-gain phase with minimal fat gain. Not an all-out bulk. Im not a bodybuilder and im not trying to be. I just want to gain functional strength.
**My weight routine:
Squats- warmup set of 8 reps, then 1 set of 20 reps.
Flat Bench- warmup, then 2 sets of 8
Bent-over Barbell Row (overhand grip)- 2 sets of 12, then a third set if i didnt go to failure on the 2nd
Curls- 2 sets of 8
Weighted Situps- 3 sets of 10
Ab twist machine- 2 sets of 10
Cardio (20-25 minutes) in the morning
Rugby Practice at night
Power Cleans- 3 sets of 3-5 reps
Incline or Decline Bench- 2 sets of 8 or 3 sets of 3-5
Calf Raises (seated or standing)- 2 sets of 20
Dips (currently using an assited dip machine until i can do regular dips)- 3 sets of 10
Close-Grip Pulldowns (palms toward body)- 2 sets of 8
After weights i do agility/quickness or conditioning stuff for rugby. Usually stair work or sprints for about 20 mins.
Deadlifts- warmup set of 8 reps, then 1 set of 20
Standing Military Press- 2 sets of 12
Wide-Grip Pulldowns (can't do pull-ups yet)- 3 sets of 8
Weighted Situps- 2 sets of 8
Some other type of ab work
Rugby practice Thursday nigt
Rest, sometimes swim or an easy cardio session
Well, there it is, comments welcome!