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asdfzxcv
New member
Hello all
It has been a long time since I have managed to keep a consistent training schedule.Due to various circumstances in my life I strayed from my training for close to a year.Although I deeply regret this fact it is in the past now and I must move forward with a positive mindset.Now that my life is stable and I have a consistent job/money it is time to dedicate my effort back towards my passion,getting stronger.I am basically a newbie again from a physical persective,but have two assets on my side,youth and knowledge.
My main focus of this journal is to help me maintain focus and consistency as I move forward with regaining my lost strength.My aim for the next 3 months is basically to STRICTLY adhere to a basic training and diet template without deviation.
My current stats and lifts
Age-21
height-6'4
weight-203lb
bodyfat-100% lol......seriously about 22-24% due to my horrendous diet of the last year
Squat-160x5
Deadlift-235x5
Bench-135x5
Overhead-100x5
As you can basically see I am overfat with piss-poor strength at this stage.However I think in the first few months back to training I will gain loads of strength due to newbie gains.
My goals for 3 months from now
Weight-195lb
bf-17-18%
Squat-225x5
Deadlift-315x5
Bench-170x5
Overhead press-125x5
They might seem ambitious,but I believe I can reach and possibly exceed them If I put forth the effort.
Training
My training is basically going to be Mark Rippetoes strarting strength program with a few minor alterations.
Workout A
Squat 3x5
Bench 3x5
Deadlift 3x5
Dips 2x8
Workout B
Front squat 3x5
Power clean 5x3
Overhead press 3x5
Light goodmornings 2x8 for posterior chain
Chin-ups-as many as I can do for 3 sets,ultimately reaching 3x8
The workouts are alternated 3 times a week A,B,A,B,A etc
Thats it,basic no frills compound training.I will walk daily for 30mins and work my way up to cardio 2-3 times a week once recovery improves.
Diet
Protein,protein and more protein
jk .I have yet to hammer out the final details on diet.I am thinking of around 300-350g protein a day from food sources combined with a load of fiberous vegetables.I will add extra cals if needed but I am aiming for about 2500-2600cal a day.This should a allow me to slowly lose fat/recomposition while getting stronger.
Thats all for now...I will post up my first workout later today.
It has been a long time since I have managed to keep a consistent training schedule.Due to various circumstances in my life I strayed from my training for close to a year.Although I deeply regret this fact it is in the past now and I must move forward with a positive mindset.Now that my life is stable and I have a consistent job/money it is time to dedicate my effort back towards my passion,getting stronger.I am basically a newbie again from a physical persective,but have two assets on my side,youth and knowledge.
My main focus of this journal is to help me maintain focus and consistency as I move forward with regaining my lost strength.My aim for the next 3 months is basically to STRICTLY adhere to a basic training and diet template without deviation.
My current stats and lifts
Age-21
height-6'4
weight-203lb
bodyfat-100% lol......seriously about 22-24% due to my horrendous diet of the last year
Squat-160x5
Deadlift-235x5
Bench-135x5
Overhead-100x5
As you can basically see I am overfat with piss-poor strength at this stage.However I think in the first few months back to training I will gain loads of strength due to newbie gains.
My goals for 3 months from now
Weight-195lb
bf-17-18%
Squat-225x5
Deadlift-315x5
Bench-170x5
Overhead press-125x5
They might seem ambitious,but I believe I can reach and possibly exceed them If I put forth the effort.
Training
My training is basically going to be Mark Rippetoes strarting strength program with a few minor alterations.
Workout A
Squat 3x5
Bench 3x5
Deadlift 3x5
Dips 2x8
Workout B
Front squat 3x5
Power clean 5x3
Overhead press 3x5
Light goodmornings 2x8 for posterior chain
Chin-ups-as many as I can do for 3 sets,ultimately reaching 3x8
The workouts are alternated 3 times a week A,B,A,B,A etc
Thats it,basic no frills compound training.I will walk daily for 30mins and work my way up to cardio 2-3 times a week once recovery improves.
Diet
Protein,protein and more protein
jk .I have yet to hammer out the final details on diet.I am thinking of around 300-350g protein a day from food sources combined with a load of fiberous vegetables.I will add extra cals if needed but I am aiming for about 2500-2600cal a day.This should a allow me to slowly lose fat/recomposition while getting stronger.Thats all for now...I will post up my first workout later today.
