Student12
09-07-2010, 08:03 PM
Hey, my stats are 6'1 187 pounds and about 3 years ago i was 145 pounds HA ya, i thought i was an "athlete" at that weight or something.
Anyways i've been stuck around the 185-190 range for about 3 months and My calorie intake has increase however, with UNiversity and work, the cardio takes a back seat to training so i did some research and let me know what you guys think.
I got the idea from a site talking about always changing your workout and creating "seasons" for a year goal so here is what i figured id do.
I had to copy it from Excel on my computer... some of the leg weights are low due to a hip injury a few weeks ago and im trying to get my technique down pat since i hurt it during lunges.
Starting Date: Sunday July 4th 2010
Goal: Increase lean mass size and increase Stamina and Cardio. Reach 200 LBS
Ending Date: July 4th 2011
Commitments:
1. Alcohol----> reduce to less than 6 alcoholic beverages a month
2. Sugary foods and salting/fried snacks-----> Only allow once every 10 days to consume a cheat meal
3. Workout----> Commitment is Key do not miss workouts, PLAN AHEAD !!!!
4. Have a predetermined workout schedule and follow it!
5. Keep a diary in this exel sheet… including food ( final calories) and weight training!! COMMITMENT!
Workout Plan
Divide the year into 3 series of workouts
Series #1-------> HyperTrophy
Series #2------->Maximum Strength Training
Series #3------>Transition phase
Series #1 Hypertrophy
Duration of Phase: 8 weeks
Sessions per week: 3-4 on off on off
Load % 1rpm: 70%
Reps per set: 10 than 8 than 6 than 8. Goes down every 2 weeks than back up
Sets per Exercise: 3-4
Rest between sets: 1.5 minutes
Number of Exercises per workout: 9+… 2-3 per body part
Series #3 Transition Phase starts with 6 days off of weights (4cardio days)
Duration of Phase: 3 weeks
Sessions per week: 3 weight and 2 Cardio/Ab
Laod % 1rpm: 70%
Reps per set: 6-8
Sets per exercise: 2
Rest Between sets: 1 minute
Number of exercises per workout: 9
Series #2 Maximum Strength
Duration: 6 weeks
Sessions per week: 3 on 1 off
Load % 1rpm: 80%
Reps per set: 3-5
Sets per exercise:3
Rest Between Sets: 3 minutes
Number of Exercises per workout: 8 2 per body part
Series #3 Transition Phase Starts with 6 days off of weights(4 cardio days)
Duration of Phase: 3 weeks
Sessions per week: 4 weight and 2 Cardio/Ab
Load % 1rpm:70%
Reps per set: 10
Sets Per exercise: 3
Rest Between sets: 1.5 minutes
Number of Exrecises per workout: 9
Series 1 Hypertrophy:
2 sets of squats
1 set of deadlifts
2 sets of flat bench
2 Sets of upright dips
1 set of DB shoulder press
1 set of Lateral Raises
1 set of reverse raises
2 Sets of barbell curls
2 sets of EZ bar tricpe extensions
2 Sets of shoulder shrugs
2 sets of Calf raises
I take 1.5 minutes between sets and start the day with 5-10 min cardio. On off days i perform ab workouts in the morning with every second off day a 30 min cardio day. Im just trying something different since my usual 3 on 1 off 3 body split isnt getting me the results right now.
I know its a lot of info so i just pasted my first workout of the program of hypertrophy... Anyways let me know what you think.
I'm just tired of doing the same 3 days on 1 off spilt and a buddy of mine is trying to get me into using steroids which I will but NOT yet, i want to reach 200 lbs and have a good basis before i attempt them.. Also i think doing this will help me decide which program works best for me and next year i can use this as a basis.
Thank you so much ha ah!
Anyways i've been stuck around the 185-190 range for about 3 months and My calorie intake has increase however, with UNiversity and work, the cardio takes a back seat to training so i did some research and let me know what you guys think.
I got the idea from a site talking about always changing your workout and creating "seasons" for a year goal so here is what i figured id do.
I had to copy it from Excel on my computer... some of the leg weights are low due to a hip injury a few weeks ago and im trying to get my technique down pat since i hurt it during lunges.
Starting Date: Sunday July 4th 2010
Goal: Increase lean mass size and increase Stamina and Cardio. Reach 200 LBS
Ending Date: July 4th 2011
Commitments:
1. Alcohol----> reduce to less than 6 alcoholic beverages a month
2. Sugary foods and salting/fried snacks-----> Only allow once every 10 days to consume a cheat meal
3. Workout----> Commitment is Key do not miss workouts, PLAN AHEAD !!!!
4. Have a predetermined workout schedule and follow it!
5. Keep a diary in this exel sheet… including food ( final calories) and weight training!! COMMITMENT!
Workout Plan
Divide the year into 3 series of workouts
Series #1-------> HyperTrophy
Series #2------->Maximum Strength Training
Series #3------>Transition phase
Series #1 Hypertrophy
Duration of Phase: 8 weeks
Sessions per week: 3-4 on off on off
Load % 1rpm: 70%
Reps per set: 10 than 8 than 6 than 8. Goes down every 2 weeks than back up
Sets per Exercise: 3-4
Rest between sets: 1.5 minutes
Number of Exercises per workout: 9+… 2-3 per body part
Series #3 Transition Phase starts with 6 days off of weights (4cardio days)
Duration of Phase: 3 weeks
Sessions per week: 3 weight and 2 Cardio/Ab
Laod % 1rpm: 70%
Reps per set: 6-8
Sets per exercise: 2
Rest Between sets: 1 minute
Number of exercises per workout: 9
Series #2 Maximum Strength
Duration: 6 weeks
Sessions per week: 3 on 1 off
Load % 1rpm: 80%
Reps per set: 3-5
Sets per exercise:3
Rest Between Sets: 3 minutes
Number of Exercises per workout: 8 2 per body part
Series #3 Transition Phase Starts with 6 days off of weights(4 cardio days)
Duration of Phase: 3 weeks
Sessions per week: 4 weight and 2 Cardio/Ab
Load % 1rpm:70%
Reps per set: 10
Sets Per exercise: 3
Rest Between sets: 1.5 minutes
Number of Exrecises per workout: 9
Series 1 Hypertrophy:
2 sets of squats
1 set of deadlifts
2 sets of flat bench
2 Sets of upright dips
1 set of DB shoulder press
1 set of Lateral Raises
1 set of reverse raises
2 Sets of barbell curls
2 sets of EZ bar tricpe extensions
2 Sets of shoulder shrugs
2 sets of Calf raises
I take 1.5 minutes between sets and start the day with 5-10 min cardio. On off days i perform ab workouts in the morning with every second off day a 30 min cardio day. Im just trying something different since my usual 3 on 1 off 3 body split isnt getting me the results right now.
I know its a lot of info so i just pasted my first workout of the program of hypertrophy... Anyways let me know what you think.
I'm just tired of doing the same 3 days on 1 off spilt and a buddy of mine is trying to get me into using steroids which I will but NOT yet, i want to reach 200 lbs and have a good basis before i attempt them.. Also i think doing this will help me decide which program works best for me and next year i can use this as a basis.
Thank you so much ha ah!