- Joined
- Feb 17, 2013
- Messages
- 925
- Reaction score
- 315
- Points
- 63
Hey all, I'm relatively new to SI. I've been training for 5 years, and have used different approaches to my training. Now weighing in at 210 lbs @ 6'1" ( bf unknown.. perhaps 12-14% ). So far, I've made great progress in the gym. At the beginning of my training, I weighed in at around 130 lbs, 15% bf. Same height. I was actually able to grab both of my entire hip bones with my hands.. I was literally a human skeleton. I was actually 160 at one point, but due to a series of illnesses I got fucked up.. and lost ~30 lbs. So, over this 5 year period, I've gained ~80 lbs naturally. Deciding to join a gym was probably the best decision I've ever made. It changed my life completely -- for the better.
This is my current 5 day split ( and has worked the best for me .. ) :
MONDAY -- Chest/triceps/calves:
- 4 sets barbell bench press
- 4 sets incline barbell bench press
- 3 sets decline bench press
- 3 sets cable flies OR dumbbell flies
- 3 sets weighted dips
- 4 sets skullcrushers
- 3 sets tricep pulldown
- 3 sets overhead extension
- 4 sets barbell calf raises ( outward, straight and inward foot positions )
- 3 sets donkey calf raises
- 3 sets calf extensions
TUESDAY -- Back / hamstrings / core
- 5 sets conventional deadlift
- 4 sets barbell rows or Pendlay rows
- 4 sets pull-ups
- 4 sets lat pulldown
- 3 sets cable rows
- 4 sets sumo deadlift
- 4 sets ham curls
- Floor-glute hamstring raises
- ~10-12 sets weighted & unweighted exercises for core
WEDNESDAY -- OFF
THURSDAY -- Shoulders/calves
- 4/5 sets strict military press
- 4 sets arnold press
- 3 sets dumbbell flies
- 3 sets upright rows
- 3/4 sets of rear delt isolation exercises
- 4 sets barbell calf raises ( outward, straight and inward foot positions )
- 3 sets donkey calf raises
- 3 sets calf extensions
FRIDAY -- Bicep/Forearms
**These have been my weak points.. which is why I have dedicated a single day to these three muscle groups. Subject to change once they catch up**
- 4 sets barbell curl
- 4 sets preacher curl
- 4 sets chin ups
- 4 sets isolation curls
- 3 sets reverse curls ( w/ barbell or ez bar )
- 3 sets reverse cable curls
- 3 sets seated dumbbell forearm curls
SATURDAY - Quads / Hams
- 5 sets squats ( ATG.. no messing around )
- 4 sets leg press
- 4 sets lunges
- 4 sets quad extension
- 4 sets ham curls
& often finish off with wall sits .
SUNDAY -- OFF
DIET:
Carbohydrates: Sweet potatoes, yams, oats, brown rice.
Protein: Chicken breast, steak, ground beef, fish ( salmon, catfish, tuna, etc. ), eggs, whey ( 1 scoop max/day post-workout), ground turkey.
Fats: Almonds, natural peanut butter, olive oil, avocados, fish oils.
I also include vegetables in my diet such as : broccoli, asparagus, cucumbers, cauliflower, spinach.
Currently, I am cutting for summer. I'm taking in approximately 2900-3000 calories per day, and have been losing roughly 1.25-1.5 lbs / week.
My current macro split is around : 45/35/20 .. but, of course, it is not perfect day by day. And yes, I keep track of everything I eat to ensure that I'm hitting my daily macronutrient requirements.
My question for you: Is there anything that, in your opinion, needs to be changed or improved? I'm all ears. Just looking to optimize everything before I jump into my first cycle. I'll make sure to keep a log once I start it, which will most likely be mid to late May. Thanks in advance guys.
( ** Shoutout to PoB ** lol )
This is my current 5 day split ( and has worked the best for me .. ) :
MONDAY -- Chest/triceps/calves:
- 4 sets barbell bench press
- 4 sets incline barbell bench press
- 3 sets decline bench press
- 3 sets cable flies OR dumbbell flies
- 3 sets weighted dips
- 4 sets skullcrushers
- 3 sets tricep pulldown
- 3 sets overhead extension
- 4 sets barbell calf raises ( outward, straight and inward foot positions )
- 3 sets donkey calf raises
- 3 sets calf extensions
TUESDAY -- Back / hamstrings / core
- 5 sets conventional deadlift
- 4 sets barbell rows or Pendlay rows
- 4 sets pull-ups
- 4 sets lat pulldown
- 3 sets cable rows
- 4 sets sumo deadlift
- 4 sets ham curls
- Floor-glute hamstring raises
- ~10-12 sets weighted & unweighted exercises for core
WEDNESDAY -- OFF
THURSDAY -- Shoulders/calves
- 4/5 sets strict military press
- 4 sets arnold press
- 3 sets dumbbell flies
- 3 sets upright rows
- 3/4 sets of rear delt isolation exercises
- 4 sets barbell calf raises ( outward, straight and inward foot positions )
- 3 sets donkey calf raises
- 3 sets calf extensions
FRIDAY -- Bicep/Forearms
**These have been my weak points.. which is why I have dedicated a single day to these three muscle groups. Subject to change once they catch up**
- 4 sets barbell curl
- 4 sets preacher curl
- 4 sets chin ups
- 4 sets isolation curls
- 3 sets reverse curls ( w/ barbell or ez bar )
- 3 sets reverse cable curls
- 3 sets seated dumbbell forearm curls
SATURDAY - Quads / Hams
- 5 sets squats ( ATG.. no messing around )
- 4 sets leg press
- 4 sets lunges
- 4 sets quad extension
- 4 sets ham curls
& often finish off with wall sits .
SUNDAY -- OFF
DIET:
Carbohydrates: Sweet potatoes, yams, oats, brown rice.
Protein: Chicken breast, steak, ground beef, fish ( salmon, catfish, tuna, etc. ), eggs, whey ( 1 scoop max/day post-workout), ground turkey.
Fats: Almonds, natural peanut butter, olive oil, avocados, fish oils.
I also include vegetables in my diet such as : broccoli, asparagus, cucumbers, cauliflower, spinach.
Currently, I am cutting for summer. I'm taking in approximately 2900-3000 calories per day, and have been losing roughly 1.25-1.5 lbs / week.
My current macro split is around : 45/35/20 .. but, of course, it is not perfect day by day. And yes, I keep track of everything I eat to ensure that I'm hitting my daily macronutrient requirements.
My question for you: Is there anything that, in your opinion, needs to be changed or improved? I'm all ears. Just looking to optimize everything before I jump into my first cycle. I'll make sure to keep a log once I start it, which will most likely be mid to late May. Thanks in advance guys.
( ** Shoutout to PoB ** lol )