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eager2learn
New member
Hi all. I'm new to lifting and the forum.
I've got about a year under my belt of olympic lifting. I took it up with a local coach in my area to gain some muscle and some strength.
Stats
Age: 22 with no previous athletic experience
Height: 6'7+
Weight: 215
Bf: Probably somewhere around 17%
My goals are to reach a 260 lbs+ bodyweight then lean out, a 300+ clean and jerk, and a 180+ lb snatch.
I train four days a week. Training follows the pattern of
Monday: Squat snatch, squat clean, split jerk, 3x3, snatch grip shrugs, abs, alt. shoulder dumbbell press, pull-ups, curls
Tuesday. Back squat, front squat, flat bench, incline bench, weight hyperextensions, clean grip shrugs, front or behind the neck press, lat pulldowns
Thursday: Like monday, except 3-position snatch/clean and behind the neck jerks + deadlifts
Friday: Like Tuesday, except heavier on fronts and slightly lighter on back squats
The lifting is intense and the volume is always high with 8 or so different exercises and around 4-5 sets per exercise and workouts lasting around 2 hours. My heart rate is high and I'm sweating throughout the entire workout. Last year I wasn't so serious and did 2 or 3 days a week of workouts. This month I've started on the four day a week plan and intend to stick with it throughout the year. I've made signifigant weight and strength gains, after coming from no workout experience and way under 200 lbs, so I'm hoping to increase the calories this year, become more serious, and do way better than last.
I'm still not sure about my diet, but this is what I'll be doing for gaining weight.
4000+ cals a day
1/2 gal of whole non-homogenized milk a day
1-2 pounds of grassland organic beef per day
vegetables, fruits
On top of that, i may eat out, or eat a couple of meals of fish + complex carbs, or more beef + complex carbs, but I always get the above first off (with the milk spread out throughout the day), followed by the rest of the meals.
I'll be posting my workouts each day, and welcome the opinion of seasoned lifters, bodybuilders especially as achieving a lean, muscular physique is my main goal.
After lurking a while I've realized this is a great forum with great people! Thanks all!
I've got about a year under my belt of olympic lifting. I took it up with a local coach in my area to gain some muscle and some strength.
Stats
Age: 22 with no previous athletic experience
Height: 6'7+
Weight: 215
Bf: Probably somewhere around 17%
My goals are to reach a 260 lbs+ bodyweight then lean out, a 300+ clean and jerk, and a 180+ lb snatch.
I train four days a week. Training follows the pattern of
Monday: Squat snatch, squat clean, split jerk, 3x3, snatch grip shrugs, abs, alt. shoulder dumbbell press, pull-ups, curls
Tuesday. Back squat, front squat, flat bench, incline bench, weight hyperextensions, clean grip shrugs, front or behind the neck press, lat pulldowns
Thursday: Like monday, except 3-position snatch/clean and behind the neck jerks + deadlifts
Friday: Like Tuesday, except heavier on fronts and slightly lighter on back squats
The lifting is intense and the volume is always high with 8 or so different exercises and around 4-5 sets per exercise and workouts lasting around 2 hours. My heart rate is high and I'm sweating throughout the entire workout. Last year I wasn't so serious and did 2 or 3 days a week of workouts. This month I've started on the four day a week plan and intend to stick with it throughout the year. I've made signifigant weight and strength gains, after coming from no workout experience and way under 200 lbs, so I'm hoping to increase the calories this year, become more serious, and do way better than last.
I'm still not sure about my diet, but this is what I'll be doing for gaining weight.
4000+ cals a day
1/2 gal of whole non-homogenized milk a day
1-2 pounds of grassland organic beef per day
vegetables, fruits
On top of that, i may eat out, or eat a couple of meals of fish + complex carbs, or more beef + complex carbs, but I always get the above first off (with the milk spread out throughout the day), followed by the rest of the meals.
I'll be posting my workouts each day, and welcome the opinion of seasoned lifters, bodybuilders especially as achieving a lean, muscular physique is my main goal.
After lurking a while I've realized this is a great forum with great people! Thanks all!
and that put me out for three weeks. So this is my second workout coming back from the three week layoff .
