Bmoy's Bungaloo of Cyborz Electronic Erotica
First of all I'd like to thank you guys for being encouraging and very helpful in the process of de-noobing myself . I've seen some great gains and results in the short time that I've really focused on achieving my goals and ditched the 5 day split I was on during my earlier college years. I began Starting Strength in January of 07. Here are some of my previous stats:
December 06
Body Height: 6'0
Body Weight: 138lbs
BB Bench Press 5RM: 115lbs
BB ATG Squat 5RM: 135lbs
BB Deadlift 5RM: N/A (Physical therapy and rehab for back injury and lower back spasms)
BB OH Press 5RM: 95lbs
May 07
Body Height: 6'0
Body Weight: 169lbs (1lb shy of my 170lb goal)
BB Bench Press 5RM: 165lbs
BB ATG Squat 5RM: 255lbs
BB Deadlift 5RM: 230lbs (started deadlifting again early April)
BB OH Press 5RM: 130lbs
I went for a clean bulk starting mid-March to retain my girlish A&F model physique (Thanks AC )
Sample Diet
Sample of my diet on any given day of the week, except for Thursday and Fridays I always eat fish for lunch.
6:30am: 2 cups of oats w/ more brown sugar than is probably healthy for me , 2 scoops of whey.
10:30: 2 Turkey sandwiches (6 slices of cold cuts, 4 pieces of rye bread, mayo, and cheese), or 2 Peanut Butter/jelly/banana sandwich
12:00pm: 1 cup of rice, 1 cup of green veggies, meat of choice (atleast 8oz)
4:00pm: Turkey Sandwich or Peanut Butter/jelly/banana sandwich w/2 scoops of whey.
4:30pm: Workout
6:30pm: Post workout Whey, 2 scoops
7:00pm: 1 cup of rice, 1 cup of green veggies, meat of choice (atleast 8oz)
9:30pm: Pre-bed meal. Sometimes leftovers, sometimes oats, sometimes omlett, sometimes Turkey sandwich or Peanut Butter/jelly/banana sandwich.
Supplements
Multi-vitamin
On Whey
Creatine
The Routine
Workout A
3x5 ATG Squat
3x5 BB Bench Press
1x5 Deadlift
3x10 Dips
3x10 Decline weighted situps
3x10 Weighted side bends
Workout B
3x5 ATG Squat
3x5 Standing OH Press
3x5 Bent over low Row
3x5 Pendlay Row
3x10 Chinups
3x10 Decline weighted situps
3x10 Weighted side bends
Monday is heavy squats, Weds light, and Friday intermediate. I've been off for a week now due to a pinched nerve in my left shoulder, and a pretty nasty stomach virus. All my lifts were pretty much stalled before that point. I'm going to deload everything but my deadlift (which is still progressing).
Bench: 155lbs
Squat: 255lbs
OH Press: 135lbs
Deadlift: 305lbs
Long-term goal
Get. Big. Period
New short-term goal
Body Weight: 180lbs by 9/11/07
Bench 5RM: 175lbs
Squat 5RM: 270lbs
Deadlift 5RM: 300lbs
OH Press 5RM: 135lbs
Side notes:
I'm not sure how much longer I'll be able to progress on Starting Strength, Madcow's 5x5 seems to be the next step for me, but I'm riding this train until I need to transfer to the next