Welcome to my training log, big thanks to JP for granting permission. In this training log I'm going to be covering quite a bit and I will be pretty technical. I have two mountains standing in front of me to climb.
First - Obtain complete relative strength throughout my whole body.
Second - Gain lean muscle mass with minimal fat gain along the way.
Now for a quick assessment of where I stand as of now. I will be keeping track of body measurements probably every 2-4 weeks along with training log entries. All measurements are taken unflexed and relaxed as of a morning. So, my first measurement entry showing current stats...
Age 20
Sex M
Height
70.00 in (1.78 m)
Weight
166 lbs (75.50 kg)
Neck
15.00 in (38.10 cm)
Shoulder
47.01 in (119.40 cm)
Chest
40.00 in (101.60 cm)
Waist
30.50 in (78.70 cm)
Abdomen
31.00 in (80.00 cm)
Hips
37.01 in (94.00 cm)
Thigh
23.39 in (59.40 cm)
Knee
15.98 in (40.60 cm)
Calf
15.31 in (38.90 cm)
Ankle
9.49 in (24.10 cm)
Arm
12.80 in (32.50 cm)
Forearm
11.50 in (29.20 cm)
Wrist
7.24 in (18.40 cm)
Total Body Fat Percentage 8-9% by Fat Track 2 Calipers
Caloric Intake 2400 cal/day 40p/30c/30f
Main Current Lifts, bench press 210lbs, squat 250lbs, deadlift 315lbs, bb bent-over row (needs work...)
This week is currently an off week as I am rehabilitating my once inflamed rotator cuffs. Regular entries will start monday.
NOW! Finally getting around to the routine I will be following if you haven't fallen asleep yet. It will be Mike Robertson's Freaky Athlete routine, it is more of a template which allows for greater flexibility.
http://www.t-nation.com/readTopic.do?id=487636 Here is the basic foundation of the routine I have set up.
UPPER BODY LOWER BODY
FREQUENCY: 2 PER WEEK
Conjugate Strength/Hypertrophy Program
Monday (low body):
full squat(4x3-5)
stiff-legged deadlift(4x6-8)
step-up(3x8-10)
reverse hyper(3x8-10)
ab pull-down(3x10)
Tuesday (upper body):
bench press(4x3-5)
bent. bb row(4x6-8)
standing db press(3x8-10)
bb curl(3x8-10)
close grip b.p.(3x8-10)
Thursday (low body):
deadlift(4x6-8) rotate powerclean
good morning(4x6-8)
lunge(3x8-10)
glute-ham raise(3x8-10)
hanging leg raise(3x10)
Friday (upper body):
chin-up(4x6-8)
db incline press(3x8-10)
cable row(3x8-10)
tricep dip(3x8-10)
incline db curl(3x8-10)
Saturday HIIT 15min
Sprint Work
And there it is. My humble training log, thanks for reading. Now watch me get strong!