Hello all!
Currently I stand at a 5'10 around 225, 15% or so bf. As it stands current stack is:
1gm Triblius (bedtime)
5g Creatine EE (pre workout, 5 gms with dextrose post)
1gm l-arginine (500mg morning, bedtime)
sesame seed oil 2tbsp daily
150 gm Whey Isolate ( 40 post workout, rest throughout the day)
and a pot of espresso if I need waking up.
My goals are to Gain 10 or so lbs of muscle, and loose the equivalent in fat. Unfortunately, Training and diet have not been Set in stone, but are pretty clean.
Training:
I may need some help with this, but have been training With a Westside-Like Split for a few weeks(as A layoff had occurred) I find I do best under high volume, High weight sessions and recently discovered I am loving the Clean!
Day 1: Upper
Benchpress 1x15, 1x10, 1x8 4x 4-6 1xburnout (Rotated on a 3 week basis)
Dip/Explosive Push up Superset 4 sets bodyweight
Db Benchpress Superset with Dumbell Pullovers 4x 8-12
Power Clean 5x5 (To shoulders)
Barbell Row 5x5
Goodmorning 3x 8-10
Finish with e-z Bar Bicep curls (21 reps, 7 lower, 7 upper, 7 full range) then tricep pushdown to failure, 3 sets
Day 2: Lower
Barbell Back Squat 3x3 warm up, 1x6,1x1,1x6,1x1,1x6 then 4x 15-20
Straight leg deadlift 1x12, 1x8, 1x4-6
Full Dead lift 1x5,4,3,2,1
Barbell Lunge 3x 12-15
Side Lunge 4x8-12
Day 3: Rest/conditioning
Ladder sprints at the park 70-5 m
10 Rounds Tabata sprints (20 second sprint, 10 sec jog, walk)
20 min jog
5 min tabata push press squats
On days 1 and 2, 15 min of steady state cardio followed by 10 min 20/40 intervol and a 5 min cool down.
Diet:
usally 2500kcal- 3000, I'll have to check
215g- 250g protein, 50g or so of Healthy fats(peanut butter, oliveoil, sesemea oil) Carbs, unknown 100-150?
Any who, I'm looking to develop a Split I can do 3-4 times per week of heavy stuff, off days being conditioning, pylometrics or Car Pushing. Diet, i'm trying to get cycling carbs, Just need some tips. Feedback is appreciated.
Currently I stand at a 5'10 around 225, 15% or so bf. As it stands current stack is:
1gm Triblius (bedtime)
5g Creatine EE (pre workout, 5 gms with dextrose post)
1gm l-arginine (500mg morning, bedtime)
sesame seed oil 2tbsp daily
150 gm Whey Isolate ( 40 post workout, rest throughout the day)
and a pot of espresso if I need waking up.
My goals are to Gain 10 or so lbs of muscle, and loose the equivalent in fat. Unfortunately, Training and diet have not been Set in stone, but are pretty clean.
Training:
I may need some help with this, but have been training With a Westside-Like Split for a few weeks(as A layoff had occurred) I find I do best under high volume, High weight sessions and recently discovered I am loving the Clean!
Day 1: Upper
Benchpress 1x15, 1x10, 1x8 4x 4-6 1xburnout (Rotated on a 3 week basis)
Dip/Explosive Push up Superset 4 sets bodyweight
Db Benchpress Superset with Dumbell Pullovers 4x 8-12
Power Clean 5x5 (To shoulders)
Barbell Row 5x5
Goodmorning 3x 8-10
Finish with e-z Bar Bicep curls (21 reps, 7 lower, 7 upper, 7 full range) then tricep pushdown to failure, 3 sets
Day 2: Lower
Barbell Back Squat 3x3 warm up, 1x6,1x1,1x6,1x1,1x6 then 4x 15-20
Straight leg deadlift 1x12, 1x8, 1x4-6
Full Dead lift 1x5,4,3,2,1
Barbell Lunge 3x 12-15
Side Lunge 4x8-12
Day 3: Rest/conditioning
Ladder sprints at the park 70-5 m
10 Rounds Tabata sprints (20 second sprint, 10 sec jog, walk)
20 min jog
5 min tabata push press squats
On days 1 and 2, 15 min of steady state cardio followed by 10 min 20/40 intervol and a 5 min cool down.
Diet:
usally 2500kcal- 3000, I'll have to check
215g- 250g protein, 50g or so of Healthy fats(peanut butter, oliveoil, sesemea oil) Carbs, unknown 100-150?
Any who, I'm looking to develop a Split I can do 3-4 times per week of heavy stuff, off days being conditioning, pylometrics or Car Pushing. Diet, i'm trying to get cycling carbs, Just need some tips. Feedback is appreciated.