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Hey guys, last few weeks, i've actualy started to take this sport seriously, where training comes FIRST, than binge drinking. There for i wont be drinking for next 10 weeks. (Gave up smoking 2 weeks ago too) Not drank in 2 weeks, i feel great. not even tempted. Just love the performance. I actualy feel like i wanna train to get STRONGER and FITTER, instead of going for good body and thats it. Im in the military at the moment, so, cardio is not an option, about 4 times a week. Endurance runs, sprints, obstacle courses. Army fitness basicly. Anyway, goal is to put mass on.
Currently on a 5 day split:
I do every exercise in motion of 4x8, although usualy last set is more like 6-7 reps.
Day 1 - Chest
bench press,
incline,
dumbell flyes,
chest/tri dips.
Day 2 - Bi's/ tri's
Hammer curls,
EZ bar curls,
reversed barbell curls
/ rope pushdown,
cable pushdowns,
close grip barbell lifts.
Day 3 - Legs + Abs
Squats,
quad machine,
hamstring machine,
barbell calf raises.
For Abs, its 3x max (as i do them quet abit in military PT) usualy:
crunches,
leg raises,
situps with a twist. (dont know what u call it.. alternative sit ups?)
Day 4: Shoulders
Dbell side raises,
Dbell front raises,
military barbell press,
bent over rows.
Day 5: Back
Bent barbell rows,
pushdowns on the machine (not sure what u call it, sorry again),
lateral pulldowns,
deadlifts.
And i do that exercise where you hold a dumbell over your head, and lean left and right, it seems mainly for obliques, because after that, i cant even balance myself straight.
Day 6 + 7 OFF.
Age, 21 years old. Height is 6'4 at 98kg. Started at 95kg, Good protein intake, 300-320 grams a day, around the same for carbs, 6-7 meals a day, (Depends what ive done that day, and how tired i feel. CLEAN food, junk food once a week. or cake with dinner, if i FEEL like i've burnt alot of calories thay day during military training (i.e. 5 mile endurance run, followed by x10 sprints uphill maximum effort. HIIT?)
Only 2 off those 6-7 meals are protein/carb shakes. (Just after training)
Supplementing with Methoxy-7-test (i feel like they improve my recovery time, since ive tried it for a week) and ALL in one whey. (carbs, protein, creatine, glutamine). Drink a gallon a day of water on average, sometimes more.
People have complimented me overall on my phisique ( i always been athletic built, but never took gym and diet seriously, being drunk on a weekened was more important to me in the past.. so i kinda never got that far) saying i got abit bigger, and even i notice it too. The thing with extra cardio (not out of choice) it seems to keep me relatively lean, my abs are still showing in decent light, but also put a little bit of fat on.. (which i guess is part of bulking) Strength has improved in the gym, and when it comes to fitness overall. (Again, people actualy told me that i got alot fitter recently).Feel great actualy. I know some people would say i should probably do, 2 days on then rest, then followed by 3 days on, or something like that. but I just feel like if i go 5 days in a row, it really keeps me motivated, not to drink on weekends and stuff like that. I feel like this routine is working for me. Would you guys change anything about my workout? Whats your opinion? I got 10 weeks left of this.
Currently on a 5 day split:
I do every exercise in motion of 4x8, although usualy last set is more like 6-7 reps.
Day 1 - Chest
bench press,
incline,
dumbell flyes,
chest/tri dips.
Day 2 - Bi's/ tri's
Hammer curls,
EZ bar curls,
reversed barbell curls
/ rope pushdown,
cable pushdowns,
close grip barbell lifts.
Day 3 - Legs + Abs
Squats,
quad machine,
hamstring machine,
barbell calf raises.
For Abs, its 3x max (as i do them quet abit in military PT) usualy:
crunches,
leg raises,
situps with a twist. (dont know what u call it.. alternative sit ups?)
Day 4: Shoulders
Dbell side raises,
Dbell front raises,
military barbell press,
bent over rows.
Day 5: Back
Bent barbell rows,
pushdowns on the machine (not sure what u call it, sorry again),
lateral pulldowns,
deadlifts.
And i do that exercise where you hold a dumbell over your head, and lean left and right, it seems mainly for obliques, because after that, i cant even balance myself straight.
Day 6 + 7 OFF.
Age, 21 years old. Height is 6'4 at 98kg. Started at 95kg, Good protein intake, 300-320 grams a day, around the same for carbs, 6-7 meals a day, (Depends what ive done that day, and how tired i feel. CLEAN food, junk food once a week. or cake with dinner, if i FEEL like i've burnt alot of calories thay day during military training (i.e. 5 mile endurance run, followed by x10 sprints uphill maximum effort. HIIT?)
Only 2 off those 6-7 meals are protein/carb shakes. (Just after training)
Supplementing with Methoxy-7-test (i feel like they improve my recovery time, since ive tried it for a week) and ALL in one whey. (carbs, protein, creatine, glutamine). Drink a gallon a day of water on average, sometimes more.
People have complimented me overall on my phisique ( i always been athletic built, but never took gym and diet seriously, being drunk on a weekened was more important to me in the past.. so i kinda never got that far) saying i got abit bigger, and even i notice it too. The thing with extra cardio (not out of choice) it seems to keep me relatively lean, my abs are still showing in decent light, but also put a little bit of fat on.. (which i guess is part of bulking) Strength has improved in the gym, and when it comes to fitness overall. (Again, people actualy told me that i got alot fitter recently).Feel great actualy. I know some people would say i should probably do, 2 days on then rest, then followed by 3 days on, or something like that. but I just feel like if i go 5 days in a row, it really keeps me motivated, not to drink on weekends and stuff like that. I feel like this routine is working for me. Would you guys change anything about my workout? Whats your opinion? I got 10 weeks left of this.
