Hello, my name is Christian and I am finally doing this stuff correctly. I, ignorantly, thought I was on Starting strength and just benched 3x/week with no diet whatsoever in the past. It's time to go real with my self - It's time to do it right!
Age: 15
Program:
Mon
Squat 3x5
Bench/press 3x5 alternating
Power Clean 5x3
Wed
Front squat 3x3
Bench/press 3x5 alternating
Deadlift 1x5
Fri
Squat 3x5
Bench/press alt 3x5
Chinups or pullups, 3 sets
Weight: 165
Bench: 180
Squat: 290
Deadlift: 330
Press: 100 (Never actually did this in my ignorant version...)
Front squat: All I've ever done was 140x10
Power Clean: 120
Goals: I really don't like to set number goals, I like to set concept goals...
That being said... By summer I am aiming for:
Weight: 190
Bench: 225
Squat: 350
Deadlift: 405
Press: 150
Front squat: 225
Power clean: 150
I honestly don't know how realistic these goals are... but I will try my best to accomplish them!
Diet:
As it stands now and in the past... I have never put effort into diet! So my goal for a diet is something around this...:
Breakfast:
@ 6am I will have 3 eggs with cheese and an oatmeal packet... with a glass of milk
**note: I am going to try *GOMAD*
Snack:
@ 8am PBJ sandwhich with nuts
@ 9:30
Fruit of some sort
@ 11:00
Chicken with broccoli and nuts
@ 1:00
more fruit
@2:30
Protein shake (1 scoop w/ water)
@3:30
Creatine w/ applejuice
**workout**
After workout:
Shake with:
1 protein scoop
5 egg whites
1 cup milk
3 tbsp peanut butter
Oatmeal
@6:00
Lean meat of some kind w/ bread
@8:00
Whatever my mom cooks me
@9:00
Cottage cheese and the rest of the milk...
Please feel free to comment on my diet etc... thanks guy... I start Monday!
So... today went pretty badly.
My goals were:
Squat
3x5 265
Bench
3x5 160
Chin ups
3x8
BUT, Yay, in baseball class, we ran 4 miles!... I don't know why... but we did.
My workout went:
3x5 265 Squat (good so far)
Bench:
160x3
155x3
145x5
Chin ups:
3x6
So my question is on the next workout day should I go for my original goals or just work from what I did... but I know it's just because I was tired because I've done more than that before.
Thanks