Ransomed\'s Training Journal (Critiques welcome!)
Well, i've been working out for about 1 1/2 years and have seen good gains. Currently clean bulking Until the end of the year, then gonna take a break, and cut up for summer.
Bentover rows 125x10/160x10
Activity level:Lightly active
Current caloric estimate for maintainance:2100
Monday: Chest (22 sets)
Push ups to failure
HIIT (20 min) and Abs
Wed:Back and delts (22 sets)
Bent over rows
Thurs: Hams and glutes and calves (18 sets)
Hip abductors and adductors
1 leg back ext.
HIIT and abs
Saturday: Arms (2-3 sets of each)
Cable curls (21's)
Close grip bench
Squats (2-3 sets of each)
Wide stance squats
1 leg leg presses
1 leg hack squats
This has been my routine for about 3 weeks. Getting ready to change up in about 2 more to a new split.
Diet is pretty much as follows every day:
5:00 - Whey and Oatmeal 210 cals
7:00 - PWO shake (20 g protein, 32 g carbs) 250 cals
8:30 - 1 1/2 cup cottage cheese, ff yogurt, wheat crackers 400 cals
12:00 - 1 can tuna, 1 tbs ff mayo, 1 piece ff cheese, 4 slices whole wheat bread 400 cals
3:00 - either cottage cheese/flax meal (350 cals) or turkey burger and pb, and veggies - 350 cals
6:00 - protein bar - 300 cals
8:00 - 1 whole egg, 5 whites, 1 piece ff cheese, 1 tbs peanut butter, veggies
Totals: 2500 cals, approximately 50/30/20 split according to fitday.com.
I'll post my workout #'s soon.