Hey guys noone has yet to start a thread for this challenge so thought I'd get the ball rolling! I have finally decided how I want to play this one; all is revealed below!
Goals / Areas to work on
- Get back upto the weight I used to be (71kg with clothes); currently 68.8kg.
- Build up my squat weight (for rehab); aiming to reach failure with good form on squats at some stage in the challenge.
- Stay at or below 10.7% BF
Plan
After experimenting with a new non HIT routine yesterday, I hated it, so will be reverting back to my first love; HIT! :-)
Plan will be to alternate between full-body workouts and specialised routines for the above areas. Most likely using 2 week blocks for full-bodies and 9-14day blocks for the specialisations.
Full-body Routine
Squat
BB Pullover
Chinup
Dip
Machine Row alternated with High Row
Machine Shoulder Press
DB Shrug alternated with DB Reverse Fly
DB Curl / Lying Pushdown
Ab Crunch
Upper Back Specialisation
Pullover / Lat Pulldown / Negative Chinup
Bent Arm Pullover / Machine Row
Squat
Shoulder Press
Tricep Pushdown
Ab Crunch
Shoulders / Traps Specialisation
Lateral Raise (drop set) / Shoulder Press / Shoulder Press (1/3s)
Squat
Chinup OR Machine Row
Dip OR Chest Press
DB Shrug (drop set) OR DB Shrug / High Row
Curl OR Calf Raise
Arms Specialisation
Chinup / Curl (21s) / Negative Chinup
Dip / Pushdown (21s) / Slow Negative Dip
Squat
Lateral Raise
DB Shrug
Ab Crunch OR Calf Raise
I have either designed these myself or slightly adpated those in The New HIT.
Starting Stats / Pics
Starting stats, more recent pics (than those below) and full goals (as above) ---> here.
For me this starts tommorow, as I've had a week off training.
I am away from my usual college gym so I've organised a free 1 day trial at a local marriot hotel gym as the leisure centre one I intended on using is crap and unwelcoming too; no squat rack, chinup or dip station and no barbells!
Will go to have a look at it later then hopefully get cracking midday tommorow!
First workout of these here challenge in a grteat little gym I found only a mile from home; if they'll let me sign up for a 3month membership then I'll be sorted for summer too!
Gym was pretty dead which was good; it has loads of different machines which all feel really good; they are Matrix ones if anyones ever used them. Only let down was no squat rack, but I can always use dbs. :-) No fitties though like the college gym near uni!
DB Squat (NTF).......................10x8, 10x8
E-Z Bar Pullover.......................Bar+10x13 (I assume the bar weighs about 10kg)
Chinup....................................2,1,1 + 5 negatives (was proper hot and sweaty by this point)
Dip.........................................-20.3x3, -38.3x4
Machine Row...........................25x8
Machine Shoulder Press...........18x8 (you can tell I havent done these in ages!)
DB Seated Shrug.....................12.5x7, 12.5x1
DB Curl...................................8x7
Lying Pushdown (SS)...............20.3x6, 18x3
Ab Crunch...............................1.25x7
100g oats + 300ml milk + tbsp honey
Apple + 4 oatabix with milk + cuppa tea
4 wholemeal chicken sarnies with pickle n lettuce
4 weetabix + 50g nuts, pack of raisins, 1/2 large pot of strawberry yogurt and honey
chicken sweet and sour stirfry + wm rice
4 weetabix + milk and honey + pack of raisins + tbsp peanut butter
Total = 3800 cals
Approx 19% fat, 18% protein, 64% carbs.
Looking at that I could up the fat a little, but pretty happy with that. At home atm so not much else to snack on apart from weetabix! May have to buy some massgain stuff next time I am home.
100g oats + 300ml milk + tbsp honey
Apple + 4 oatabix with milk + cuppa tea
4 wholemeal chicken sarnies with pickle n lettuce
4 weetabix + 50g nuts, pack of raisins, 1/2 large pot of strawberry yogurt and honey
chicken sweet and sour stirfry + wm rice
4 weetabix + milk and honey + pack of raisins + tbsp peanut butter
Total = 3800 cals
Approx 19% fat, 18% protein, 64% carbs.
Looking at that I could up the fat a little, but pretty happy with that. At home atm so not much else to snack on apart from weetabix! May have to buy some massgain stuff next time I am home.
