Shall we begin?...5/3/1
Well, well, well. Where do I start? I looked back at the date I signed up to MuscleTalk...1 April 2009. That's right - almost 10 years ago and the sad thing is I probably look the same as I did then (just with some grey starting to show in the temples, chin and even the chest a couple of weeks ago!)
So I am starting a new, new log because back 10 years ago I made some ok progress due mostly to the wisdom and support of the fine folks on this website. I could do with some of that again as I make one final attempt to get the physique I've been after since 2009. I say "final" because I'm 34 now and if I don't hit the goals this time, I won't be starting a new log in 2029!
Why do I think this time will be different? To start with I'm not a massive fat lump like I was in 2009, I'm a skinny fat lump. Stats are 145lbs, 5 foot 8 inches, some visibility to the top 4 abs and some veins in the arms. Also I've learnt how I like to train - previously I hopped around programs too much and didn't give enough time to progress in a meaningful way. I don't like the bro-splits and prefer to train upper/lower or fullbody which is ok because my lifts are pathetically light so I should be able to recover.
I will be lifting 4x per week using this split https://www.t-nation.com/training/the-hybrid-split
. It is essentially 2x fullbody workouts and then 1x upper body and 1x lower body. You get to hit everything 3 times per week and the upper day allows a bit more volume for the curls!!
The week will look like this:
Monday: Upper (AM)
Tuesday: Lower (AM)
Wednesday: Football (PM)
Thursday: Fullbody 1 (PM)
Saturday: Fullbody 2 (AM)
In terms of exercises I have selected them as below (focus on developing legs and shoulders)
Cable upright row + Cable rear delt row
Decline chest press machine
Hip belt squat
Incline chest press machine
Behind the neck overhead press
Rear delt flyes + Lat raise
Face pull + cable lat raise + cable press
Tricep rope extension
Everything will be in 10-12 rep range. And progression is following this https://www.t-nation.com/workouts/train-size-then-strength-a-10-week-program
. Essentially add a set per exercise per week and increase weight each week BUT the extra reps/sets take priority over the weight (I want to add size - in case I didn't mention it before). That means in the final week of the cycle I'll be doing 45 work sets on the fullbody days but that is then followed by a week of doing only 18 sets. That should keep cumulative fatigue / overtraining at bay...right? Right??!
Diet-wise I have been eating around 1600 cals per day while dropping some fat since Christmas. I will bump that up over the next few days so come Monday I'll be up to about 2400 cals and increase from there as required. Macros at 2400 cals will be 170g protein, 60g fat, 295g carbs
So that's it. I'll try to post after each workout. Wish me luck.
post edited by Captain T - 2019/03/20 13:25:57