Adam07 trying to get back into it

[BiggT]

You can add in rows for 3x8 on Tues....then next little adjustment you can train them 5x5 as a main lift if you want.....you can also alt. them with DLs if DLs are too taxing weekly.....

I'll look forward to the journal.

 

[wakefib]

the program biggt posted for you is a really good program (i am working with a similar layout). my only concern is if you are still wanting to play football. are you training to play again? if so make sure you let us know what else you will be doing outside of this program so you don't over train.

 

[Adam07]

the program biggt posted for you is a really good program (i am working with a similar layout). my only concern is if you are still wanting to play football. are you training to play again? if so make sure you let us know what else you will be doing outside of this program so you don't over train.

This is my sr. year and our football season is over now. So I will not be playing anymore. The only other things I might be doing is jump rope and/or a few rounds on my punching bag.

I will for sure be uping my calories and lifting hard. I would say my goals are more geared toward strength; however I do want to gain size without gaining to much body fat. I know that some will come. That is just part of the game.

I am really looking forward to geting back into lifting. It is somthing that I enjoy and it looks like I have a good program to help me learn and get strong. Well thanks everyone again. I aprreciate the help.

Adam07

 

[Adam07]

Monday week 1

bw 165.5
push press
barx10
95x5
115x5
125x5
135x5
145x5
155x5
these were pretty easy. I have alot to gain on these.


cg Bench
barx10
95x5
155x5x5
this was kinda easy. i am not sure when to go up on accesory work?


flat db bench
50's3x12
these were kinda hard acctually? I was surprised.

backless sit ups
3x8
I love these. I just did them with bw but I will be adding weight next time.

Over all it was very good. I really enjoy lifting again. I can't wait untill tomorrow. I guess I will go eat now.

Adam07

 

[BiggT]

what did you end up eating? Yep, next week add 5 to the CGBP...add 10 if it was pathetically easy, but be careful, you don't want to be nearing failure right now.

 

[Adam07]

Ok I will just go up 5 on the CG Bench. It wasnt hard but I want to keeping adding weight so I will go easy.

For Dinner I ending up eating: 3 prok chops kind of medium sized, a big baked potato, rice, and a salad with a glass of milk and a gatoraid. I have know idea how many calories that is or anything but it seemed like quite abit to me. I will probably either have a tuna sandwich or a peanut butter sandwich later. What do you think?

Adam 07

 

[BiggT]

Sounds perfect to me. That's very similar to how I eat.

Yeah, have a tuna or PB and J sandwich before bed and wash it down with a glass of milk.

 

[Adam07]

week 1 tuesday
Power clean
145x3
155x3
165x3
175x3
185x3
Pretty easy i will be going up on these. I think i am doing good on picking easy weights.

Clean Pull
185x3
195x3
205x3
215x3
I really like these really like these. Nice and explosive

Back Squat
165x5
175x5
185x5
195x5
205x5
Harder than i wanted to be. I think it is just my knee geting used to being used again.

Bent over rows
140 3x8


Good work out. I hope my squats get back up there.

Adam07

 

[BiggT]

Strong power cleans.....and yeah, the squats will come back, it just takes a little time.

 

[Adam07]

week 1 wednesday
I guess this counts as training. Me and a friend of mine put on some boxing gloves and spared for about 5 three min. rounds. We were going pretty hard nothing to brutal. Most of the time i will be hiting a punching bag but hey when someone wants to let me hit them I will. lol. After that I did about 10 min of jumprope. Which was killer i am surprised how much out of shape I am. That was pretty much it for today.

Adam07