Axelator
22-Mar-2008, 01:49 AM
My goals are to increase strength primarily and also put on as much mass as I can while doing so. The diet is underneath, I havent counted the daily nutrition and calorie values of it yet but I'm aiming for 200g of protein (I'm 75kg) at least and 3000 calories. Ill count it up and post it tommorow. Thanks in advance for any advice. Also on fridays im trying to increase all lifts by 2.5kg atm rather than 2.5% since i'm still pretty new and should be able to make good gains.
Tues
Squat 5x5 Ramping weight to top set of 5
Bench 5x5 Ramping weight to top set of 5
Barbell Row 5x5 Ramping weight to top set of 5
3 sets of weighted hypers
4 sets of weighted sit-ups
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls
3 sets of triceps extensions (5-8 reps)
Wednesday
Squat 4x5 (First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again)
Military Press 4x5 (Ramping weight to top set of 5)
Deadlift 4x5 (Ramping weight to top set of 5)
3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
Bench 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
Barbell Row 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls
3 sets of triceps extensions (8 reps)
4 sets of weighted sit ups
3 sets of weighted hypers
Diet
Breakfast: 3 whole eggs, 1 bannana, 1 glass of milk.
Snack: Cheese (thick) and ham sandwich (brownbread)
Lunch: Cheese (thick) and ham sandwich (brownbread) and a bannana
Snack: Peanut butter sandwich, 3 pieces of chicken, 1 glass of milk
Dinner: (out of my control)
Evening Snacks: 4 peices of chicken, 1-2 glasses of milk, 2 eggs.
Axel.
Tues
Squat 5x5 Ramping weight to top set of 5
Bench 5x5 Ramping weight to top set of 5
Barbell Row 5x5 Ramping weight to top set of 5
3 sets of weighted hypers
4 sets of weighted sit-ups
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls
3 sets of triceps extensions (5-8 reps)
Wednesday
Squat 4x5 (First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again)
Military Press 4x5 (Ramping weight to top set of 5)
Deadlift 4x5 (Ramping weight to top set of 5)
3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
Bench 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
Barbell Row 4x5, 1x3, 1x8 (First 4 sets are the same as Tuesday's, the triple is 2.5% above Tuesdays top set of 5, weight from the 3rd set for final set of 8)
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls
3 sets of triceps extensions (8 reps)
4 sets of weighted sit ups
3 sets of weighted hypers
Diet
Breakfast: 3 whole eggs, 1 bannana, 1 glass of milk.
Snack: Cheese (thick) and ham sandwich (brownbread)
Lunch: Cheese (thick) and ham sandwich (brownbread) and a bannana
Snack: Peanut butter sandwich, 3 pieces of chicken, 1 glass of milk
Dinner: (out of my control)
Evening Snacks: 4 peices of chicken, 1-2 glasses of milk, 2 eggs.
Axel.