K Stro24
11-01-09, 10:53 pm
I figure its time I start a new journey, haven't updated the old one in a while. But now, I have to track everything for a fitness class, so I figured what better way to do it than in a journey? I'll be training Mon, Tues, Thurs, Fri, with the ever so popular 5-3-1 method. I didn't buy the book, probably should have but im in college and low on cash. Besides, most of what I need to know can be found on the internet nowadays. I figure, when I get into a rough spot, i'll buy it.
Here's what the training will look like:
Monday: Dead Lift
Deads in 5-3-1
Hang Cleans/ Seated DB Cleans 5x8ish
Pull Throughs/ GM's 5x12
Hanging Leg Raises
Calves
Tuesday: OH Standing Press
Press in 5-3-1
Dips
Chins
Rear Delts
Laterals
3 400m Sprints
*Earlier in the day I have the fitness class, we usually do a circuit body weight workout or running for like 20-45 minutes.
Wed: OFF
Thurs: Bench Press
Flat Bench: 5-3-1
DB Press: 5x15-10
Kroc DB Rows: 5x?
Incline Flyes 4x12
Abs
3 400m Sprints
*Same shit as tuesday in the morning
Friday: Squats
Squats 5-3-1
Leg Press 5x15
Glute Ham Raises 5x10
Leg Extensions 5x10
Calves
Biceps 5x10
The class shit really sucks and puts a damper on my workouts sometimes so we will see how it goes, have to keep track of diet as well too, starting tomorrow. Have to do Cardio 3 times a week, so besides the sprinting, ill prbly have a long jog in there somewhere.
Supplements: Pak, Nitro, Torrent, Tabs, BCAA Stack, Storm, Shock Therapy, ZMA
Diet: Soemthing like this:
Eggs, Sausage, Cheese, Milk
Tuna and mayo
Shake
Beef+Gatorade Powder
Storm+BCAA
Nitro+Grape Juice
torrent
Beef+Milk
Tuna and mayo
Shake
*Pak w/ breakfast, tabs with meals, shock therapy before tests (really boosts my readiness i think and helps) and on tuesdays and thursdays mornings, storm and bcaa pre, nitro and grape juice post, torrent post post.
Wanted to try and keep the aminos plentiful with all the cardio im doing, i dont have many carbs in the diet, lots of EVOO, i don't like carbs much, body doesnt respond well, but ill have lots on the weekends usually and sometimes in the week. Will update the workouts tomorrow.
1RM: Taking 90% and using it, so i'll be working with these numbers to base the 5-3-1 off of.
320, 120, 225, 275: Dead, Press, Flat, Squat
Here's what the training will look like:
Monday: Dead Lift
Deads in 5-3-1
Hang Cleans/ Seated DB Cleans 5x8ish
Pull Throughs/ GM's 5x12
Hanging Leg Raises
Calves
Tuesday: OH Standing Press
Press in 5-3-1
Dips
Chins
Rear Delts
Laterals
3 400m Sprints
*Earlier in the day I have the fitness class, we usually do a circuit body weight workout or running for like 20-45 minutes.
Wed: OFF
Thurs: Bench Press
Flat Bench: 5-3-1
DB Press: 5x15-10
Kroc DB Rows: 5x?
Incline Flyes 4x12
Abs
3 400m Sprints
*Same shit as tuesday in the morning
Friday: Squats
Squats 5-3-1
Leg Press 5x15
Glute Ham Raises 5x10
Leg Extensions 5x10
Calves
Biceps 5x10
The class shit really sucks and puts a damper on my workouts sometimes so we will see how it goes, have to keep track of diet as well too, starting tomorrow. Have to do Cardio 3 times a week, so besides the sprinting, ill prbly have a long jog in there somewhere.
Supplements: Pak, Nitro, Torrent, Tabs, BCAA Stack, Storm, Shock Therapy, ZMA
Diet: Soemthing like this:
Eggs, Sausage, Cheese, Milk
Tuna and mayo
Shake
Beef+Gatorade Powder
Storm+BCAA
Nitro+Grape Juice
torrent
Beef+Milk
Tuna and mayo
Shake
*Pak w/ breakfast, tabs with meals, shock therapy before tests (really boosts my readiness i think and helps) and on tuesdays and thursdays mornings, storm and bcaa pre, nitro and grape juice post, torrent post post.
Wanted to try and keep the aminos plentiful with all the cardio im doing, i dont have many carbs in the diet, lots of EVOO, i don't like carbs much, body doesnt respond well, but ill have lots on the weekends usually and sometimes in the week. Will update the workouts tomorrow.
1RM: Taking 90% and using it, so i'll be working with these numbers to base the 5-3-1 off of.
320, 120, 225, 275: Dead, Press, Flat, Squat