ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
This will be my permanent training journal. I have started a few others when I had specific end goals, but I’ve decided that my only true goal is to just get stronger. I’ll still be competing, but I’m prioritizing getting stronger over trying to be competitive, which means if I end up competing at 132 or 148 so be it. I will get strong and then compete at whatever my bodyweight is at that time.
I’ll be posting updates weekly, and try to include pics/vids when it’s convenient.
I’m taking the next few months to work on building size and strength, as well as work on my weaknesses. I’m still in the process of developing a program. I’m sort of experimenting a bit as I start out. But I want to try and squat and bench 3x week, and deadlift 2x week. I think I have (or will obtain) the recovery and adaptation to do it, as long as I don’t push it too hard.
This is the basic outline of what I got so far….
Sunday
Heavy Deadlift
Volume Squat (belt, light knee support)
Paused Bench
Accessory Work
Tuesday
Heavy Bench
Accessory Work
Squat (belt only, no knee support)
Thursday
Heavy Squat (belt, heavy knee support)
Volume Deadlift – 4 sets (likely to be 3” deficit or 6” block pulls)
Accessory Work
Friday
Volume Bench
Accessory Work
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Nutrition -
I track my calories with My Fitness Pal, and throughout my training for the Arnold my weight was holding steady when I was consuming around 2300-2500 calories per day.
I’m increasing it to 2800-3000 calories. My intended target training weight will be 130-135lbs.
My macros will be 150g Protein / 300-350g Carbs / 100g Fat. I’m eating more carb dense food (my euphemism for “dirty food” haha) to help me hit my carb budget.
Supplementation –
Pre-workout: cycling Mr. Hyde, Nubreed Infusion, and C4 with the occasional boost of a 5 Hour Energy when needed.
Intra-workout: Gaspari Size-On (for the carbs) and Powerade Zero
Other: Beast Creatine, Nubreed BCAAs
Protein: Optimum Nutrition Whey, Optimum Nutrition Casein, Met-RX Brownie, MHP PowerPak Pudding
I’ll be posting updates weekly, and try to include pics/vids when it’s convenient.
I’m taking the next few months to work on building size and strength, as well as work on my weaknesses. I’m still in the process of developing a program. I’m sort of experimenting a bit as I start out. But I want to try and squat and bench 3x week, and deadlift 2x week. I think I have (or will obtain) the recovery and adaptation to do it, as long as I don’t push it too hard.
This is the basic outline of what I got so far….
Sunday
Heavy Deadlift
Volume Squat (belt, light knee support)
Paused Bench
Accessory Work
Tuesday
Heavy Bench
Accessory Work
Squat (belt only, no knee support)
Thursday
Heavy Squat (belt, heavy knee support)
Volume Deadlift – 4 sets (likely to be 3” deficit or 6” block pulls)
Accessory Work
Friday
Volume Bench
Accessory Work
<><>
Nutrition -
I track my calories with My Fitness Pal, and throughout my training for the Arnold my weight was holding steady when I was consuming around 2300-2500 calories per day.
I’m increasing it to 2800-3000 calories. My intended target training weight will be 130-135lbs.
My macros will be 150g Protein / 300-350g Carbs / 100g Fat. I’m eating more carb dense food (my euphemism for “dirty food” haha) to help me hit my carb budget.
Supplementation –
Pre-workout: cycling Mr. Hyde, Nubreed Infusion, and C4 with the occasional boost of a 5 Hour Energy when needed.
Intra-workout: Gaspari Size-On (for the carbs) and Powerade Zero
Other: Beast Creatine, Nubreed BCAAs
Protein: Optimum Nutrition Whey, Optimum Nutrition Casein, Met-RX Brownie, MHP PowerPak Pudding
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