hey guys, this week i just started up working out again. before that i was getting in 2-3 meals a day and 2-3 lousy workouts a week and that was for quite a while. the reason was a new job( hard construction) and a long days and drives to work( i live in santa clarita and i worked in anaheim so an hour drive). i woke up at 4 and got home at 6 and with a lot of responsibilities. anyway. program and diet.
i will be consuming eggs, milk, chicken, rice, oats and friggin boatload of weight gainer and protein shakes. anwhere from 5000-5500 calories with this food plus eating junk, cookies chips, whatever isnt bolted down.
as far as the training, im goin all out, here is what ive got designed
day 1-legs
atg squats- 4-5 sets of 4-6 reps
leg press- 3-4 sets of 5-8 reps
lunges or sumo deads- 3 sets of 5-8
lying leg curl ss with hyperextension- 3 sets of 5-8
abs and calves at the end
day 2- arms and shoulder
clean and push press- 4 sets of- 4-6
side raises- 3-4 sets of 8
cg bench- 3 sets of 6
skull crushers- 3 sets of 6
barbell curls- 3-4 sets of 5-6
dumbell curls- 4 sets of 6-8
day 3- rest
day 4- back and chest
bb rows- 4-5 sets of 5
conv deads- 3 sets of 5
flat bb bench- 3 sets of 6
incline dumbell- 3 sets of 6-8 ss with pull ups 3 sets of 6-8
day 5- legs
atg jump squats- 3-4 sets of 5( focused more on speed, a tad lighter than mondays workout)
stepups or bulgarians- 3 sets of 6-8
lunges ss leg curls- 3 sets of 8
wide and high leg press- 3 sets of 8-10
calves and abs at the end
day 6- rest
day 7- rest
day 1- arms/shoulders
day 2-back/chest
day 3- off
day 4- legs
day 5- arms/shoulder
day 6- off
day 7-off
you get the idea every 5 days or so i hit the same muscle.
what do you guys think of this?
i will be consuming eggs, milk, chicken, rice, oats and friggin boatload of weight gainer and protein shakes. anwhere from 5000-5500 calories with this food plus eating junk, cookies chips, whatever isnt bolted down.
as far as the training, im goin all out, here is what ive got designed
day 1-legs
atg squats- 4-5 sets of 4-6 reps
leg press- 3-4 sets of 5-8 reps
lunges or sumo deads- 3 sets of 5-8
lying leg curl ss with hyperextension- 3 sets of 5-8
abs and calves at the end
day 2- arms and shoulder
clean and push press- 4 sets of- 4-6
side raises- 3-4 sets of 8
cg bench- 3 sets of 6
skull crushers- 3 sets of 6
barbell curls- 3-4 sets of 5-6
dumbell curls- 4 sets of 6-8
day 3- rest
day 4- back and chest
bb rows- 4-5 sets of 5
conv deads- 3 sets of 5
flat bb bench- 3 sets of 6
incline dumbell- 3 sets of 6-8 ss with pull ups 3 sets of 6-8
day 5- legs
atg jump squats- 3-4 sets of 5( focused more on speed, a tad lighter than mondays workout)
stepups or bulgarians- 3 sets of 6-8
lunges ss leg curls- 3 sets of 8
wide and high leg press- 3 sets of 8-10
calves and abs at the end
day 6- rest
day 7- rest
day 1- arms/shoulders
day 2-back/chest
day 3- off
day 4- legs
day 5- arms/shoulder
day 6- off
day 7-off
you get the idea every 5 days or so i hit the same muscle.
what do you guys think of this?
