I’ve been lifting since October 12th, 4 days a week.
Monday: Bench Press, Seated Row, Dumbell Bench Press, Lat Pulldowns/Pullups, and some sort of bicep and tricep work.
Everything but the bicep and tricep work is done heavy with a 5x5 set-rep scheme.
Tuesday: Back Squat, Deadlift, Front Squat, Leg Extension, Glute Ham Raise.
Everything is done with a 3x10 set-rep scheme.
Thursday: Bench Press, Seated Row, Dumbell Bench Press, Lat Pulldowns/Pullups, and biceps and triceps. Same as Monday’s workout.
Friday: Back Squat, Deadlift, Front Squat, Leg Extensions, Glute Ham Raise.
Everything is heavy done with a 5x5 set-rep scheme. The last set on both squat variations usually ends up being to failure.
Core work and arm care is done after every workout at my house. Mainly med ball work for the core and bands and jobes for the arm care.
Since October, my bench max has gone up 35lbs, my squat max has gone up 45lbs, and my deadlift max has gone up a good 60lbs. I have a 295lbs squat max, 160lbs bench max, and a 355lbs deadlift max.
I’ve gone from 155lbs in October to 175 currently. Nutrition is good for the most part, I’ve lost fat around my midsection. Muscles are far more defined than they ever have been before.
My current supplementation plan is: MRI Quick Mass weight gainer along with 3 grams of creatine monohydrate post workout. 4-5 fish oil caps daily, and beta-alanine pre and post workout. I’ve also substituted 2 bottles of musclemilk to act as my lunch throughout the day.