The road ahead...

Discussion in 'Workout Programs' started by BigJados, Jun 13, 2017.

  1. BigJados

    BigJados Member

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    So I just posted a bit of a background story in the Introductions thread... Check it out if you're interested otherwise I'm just gonna jump straight into things here.

    Current stats
    Age: 28
    Height: 179cm
    Weight: 83kg
    BF%: 16-17% (Check photo attached and let me know if you think different)
    Fat-Free Mass = approx. 69kg

    Goal
    Age: 22
    Height: 192cm
    Weight: 95kg
    BF%: 10%
    Fat-Free Mass = approx. 85kg

    Okay so obviously the top two goals are stretching it a bit ;)

    Training
    After completing the last couple of weeks doing a full body based routine I'm going to split it up slightly and see how it goes. I'm not putting a definitive time frame on it, it will just depend how I react etc.

    Monday Chest, Deltoids
    Tuesday Back, Arms
    Wednesday Legs
    Thursday Rest
    Friday Rest
    Saturday Repeat......
    Sunday


    So as you can see it will be 3 days on, 2 days off. Basic stuff. Overwhelming majority of movements are BB or DB. I always endevour to be consistent with exercise selection week in week out to build some progressive overload, however I can't sit around and wait for equipment all day so sometimes I use an alternative.
    I'll post each workout as I go, along with any changes to my daily diet. Speaking of which, to save me having to type the diet out I'll take a photo of it in my little black book and post the photo a bit later. All in all its about 2400cal/day (206g Protein, 97g Fat, 175g carbs).

    That's it. I'm open to feedback and look forward to y'all following this.
     
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  3. Riley

    Riley Well-Known Member

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    Your routine looks solid, hitting everything roughly 2 x a week is good and with a focus on compound lifts and progressive overload you can't go wrong.

    16kg of lean mass is a decent amount of muscle to gain but from your intro post looks like some of it will be re gaining muscle you've had in the past which is always easier.

    Are you looking to lose weight at the moment? Just your calories look pretty low.
     
  4. BigJados

    BigJados Member

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    Yeah it probably is a bit low. I guess I want to feel it out and build up the calories rather than start too high. I've definitely got room to add carbs if needed.
    Apart from training in the gym my 9-5 is at a desk so I don't get a lot of activity day to day.
    Thanks for the input mate!
     
  5. BigJados

    BigJados Member

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    I was thinking, you think it might be worth sticking with something like SS or SL or PTW to focus on regaining strength and making the most of my novice phase before starting to split body parts up?
     
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  6. Riley

    Riley Well-Known Member

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    I don't think it would matter that much, if you want to focus on the main lifts and use some basic linear progression a 5x5 setup might be good. Otherwise just stick with a routine like PHAT or Lyle McDonalds generic bulk routine and make sure you are progressing each week. Just be consistent with what you do and you'll probably get good results either way.

    All the best mate, sounds like you have a good grasp on what you're doing.
     

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