First off, its good to see some familiar faces on the boards after having not been on here in a couple years. I look forward to going through your logs and learning some things.
With Tuesday being my Day 1, I’ll be starting this program when that comes around next week. With working 55 hours a week and taking 5 classes I opted to put gym membership $$ and gas $$ towards the u-90 Powerblock (up to 70 lb) to save time since the nearest gym isn’t too close.
Current weight: 142 lb
Target weight: 147 lb at the end of the first circle (5 weeks)
Increase strength numbers
Thursday: Lift (10% less weight for work sets)
Saturday: Lift (20% less weight for work sets)
DB Squat: warm-up, warm-up, work-set, work-set
DB Press: warm-up, warm-up, work-set, work-set
DB Row: warm-up, warm-up, work-set, work-set
DB One Arm Shoulder Press: work-set, work-set
DB Stiff Leg Deadlift: work-set, work-set
DB Curl: work-set, work-set
DB Single Leg Calf Raise: work-set, work-set
Warm up 1: ¼ weight of work set, 60 sec rest
Warm up 2: ½ weight of work set, 60 sec rest
Work sets 1 and 2: same weight, 90 sec rest
Five Week Cycle
Week 1: 8 reps x 4 sets
Week 2: 9 reps x 4 sets
Week 3: 10 reps x 4 sets
Week 4: 11 reps x 4 sets
Week 5: 12 reps x 4 sets
- If required reps are reached on the fifth week, increase weight by 10% and repeat the cycle.
- If required reps are NOT reached, repeat the cycle.
Two smoothies: milk, banana, oatmeal, peanut butter, chocolate
500 - 1,000 mL of milk
2-4 boiled eggs
Two portions of meat: chicken, pork chops, hot dogs, hamburgers, etc.
Two portions of carbs: potatoes, pasta, brown rice
A good portion of yogurt
Throw in veggies here and there