Need some structure

New Member
  • Total Posts : 1
  • Reward points: 1538
  • Joined: 2006/07/10 20:37:46
  • Status: offline
2006/07/10 21:04:34 (permalink)

Need some structure

Ok - been reading these journals for a while so thought it was about time I sorted one out for myself.

Started training about 3 months ago after a gap of about 8 years. Spent 12 years in the forces and used to train all the time, also played a lot of Rugby League although the legacy of that is a completey shot right knee which dislocates every so often (hard to squat heavy with confidence!). Since leaving I've not really trained consistently hard for a prolonged period, played around at it but never with enough discipline for enough time for it to be effective.

Anyway current stats are:

height: 5 10
weight: 14 1
bf: 18%
chest: 43.5
arms: 15.25
forearms: 11.25
waist 36
legs: 26 (left) 24.5 (right)

Goal: Increased lean body mass

Currently train with a standard 3 day split, never training two days on the trot and no CV beyond walking to the train station every morning.

Session 1 Back/Bi

Deadlift x4
T Bar row or close grip bent over row x4
Barbell curl x4

Session 2 Chest/Tri

Flat bench x4
Incline bench x4
Close grip bench press x4

Session 3 Legs/Shoulder

Squat x4
Leg extensions x4
PBN x4

As just getting back into it sticking to compund movements and no more than 12 sets per session, each session last 35/45 mins.

Abs are done once a week - low rep with a weight.


Meal 1 3 scrambled eggs on brown toast plus protein drink

Meal 2 Chicken and brown rice

Meal 3 Tuna in brown bread

Meal 4 Chicken and brown rice

Meal 5 Varies but usually pasta based


post training take another protein drink

Meal 6 Can of tuna

Well thats me, I'll keep it updated with my progress...

Cheers all

0 Replies Related Threads

    Jump to:
    ©2019 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2019 APG vNext Commercial Version 5.5