1 month left, getting **** down!
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1 month left, getting **** down! - 8/1/2007 4:26:33 PM
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SouLja
Posts: 292
Joined: 9/9/2006
Status: offline
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Alrite so theres about 1 month left until school starts and it's about time I get all my gains maximized, just need some help from you guys :D.
A few things about me, I'm 5"8, 182 lbs and have about 26% BF (yeah i know).
I try and eat about 2700-3000 calories a day.
The ratios between fat/carbs/proteins are always random every day though ( I don't have a set schedule on what I'm going to eat, i just eat it and log it in on fitday.com)
I workout my whole body, 30 mins before workout I have 1 scoop of on whey protein mixed in with water and usually around 50 grams of carbs.
split goes as such:
Legs/Abs- 4x12 squat, 4x12 weighted crunches, 30 situps
Rest 4x12 sleep :P
(possibly another day rest)
Chest/Triceps 4x12 benchpress/chestpress 4x12 Pec Deck fly 4x12 tricep extensions
Rest
Back/Biceps 4x12 deadlifts, 4x12 seated cable rows, 4x12 lat pulldowns, 4x12 bicep curls
Rest
Shoulders/Calves 4x12 shoulder press, 4x12 lateral raise, 4x12 dumbell shrugs, 4x12 seated calf raise
Rest
After workout I usually have some HIIT cardio, on the treadmill (except on leg day, it feels akward), about 15 mins of it followed by a shower and then I go straight to work (5 min. drive) and eat some rice with chickpeas and a protein shake.
When I'm not working, I'm usually at home just sitting around (playing video games and whatnot :P). I get atleast 8 hrs of sleep everyday (but that'll change when school starts).
I drink about 20-30 cups of water a day.
I also drink about 6 glasses of milk a day.
Before bed I eat 1/2 a cup of cottage cheese.
(btw i go to sleep at aroiund 4 am and wake up at 1ish PM lol).
Is there anything you guys would change in what im doing?
If so what? thanks guys :D
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RE: 1 month left, getting **** down! - 8/1/2007 7:07:30 PM
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MuscleMachine14
Posts: 487
Joined: 5/24/2006
Status: offline
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- if you aren't doing any more leg exercises, add a few more sets for squats
- instead of seated cable rows, do barbell or dumbbell rows
Otherwise, everything looks fine to me. Good luck
_____________________________
Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)
(in reply to SouLja)
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RE: 1 month left, getting **** down! - 8/2/2007 5:13:22 PM
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SouLja
Posts: 292
Joined: 9/9/2006
Status: offline
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should i throw in some leg presses after the squats?
(in reply to Wyrms)
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RE: 1 month left, getting **** down! - 8/2/2007 5:32:08 PM
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SomethingBetter
Posts: 133
Joined: 7/4/2007
From: Melbourne, Australia
Status: offline
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I would say yes. Although i'm not experienced when it comes to this, i still think that your not doing enough for legs.
Maybe just start out at 3x10 Leg Press/Curls after squats.
My leg day consits of; 4x10 Squats, 3x10 Leg Press, 3x10 Leg Curls, 2x10 Standing Calf Raises, then i do abs (only 4 sets tho)
_____________________________
Starting: 23 - July - 07
Stats: 16 yo//115lbs//5'10"//8-10% bf
Bulking Goal: 175lbs//5'10"//12-13% bf
Ultimate Goal: 165lbs//5'10"//6-7% bf
(in reply to SouLja)
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RE: 1 month left, getting **** down! - 8/2/2007 7:38:47 PM
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connelly
Posts: 409
Joined: 2/12/2007
Status: offline
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yes leg presses i acually kind of like also maybe lower the reps some and make weight a little higher just a thought. 4x10 instead of 4x12
quote:
ORIGINAL: SouLja
should i throw in some leg presses after the squats?
(in reply to SouLja)
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