braves561
10-13-12, 8:54 pm
I've been lifting 5-7 days a week for the past couple of years and have run myself into the ground. I weigh in at 144 lbs. @ 5'9. It's time I start putting some more muscle on my frame. I'm tired of my clothes falling off and my size 30x30 jeans being too big.
Anywho, I am going to stop counting calories and macros. I will make sure to eat protein with every meal, carbs, veggies/fruit. I am going to not feel guilty if I want a cheat meal every now and then. Who cares, right?
My training will follow a Casey Butt(s) split that he suggested for natural bodybuilders. I will follow it for at a minimum of six months. Lifting days will be Monday, Wed, Fri, with 10 miles or so on the exercise bike on Tues and Thurs. Weekends will be completely off.
Here is the split I will be following, but due to my heart condition, I will be adjusting my Monday's rep scheme:
Monday
Incline Press 5x5-7
Bent-Over Row 5x5-7
Clean and Press 5x5-7
Squat 5x5-7
Barbell Curl 5x5-7
Abs 3x12-15
Wednesday
Cross-Bench DB Pullover 4x10-15
Wide-grip Pull-Up 4x10-15
Overhead Squat 4x10-15
OR DB Lateral Raise 4x10-15
Sissy Squat 4x10-15
Forearm work 4-6x12-20
Friday
Chest Dip 4x8-12
Power Clean/High Pull 5x5
OR Stiff-Legged Deadlift 5x5
Behind-the-Neck Press 4x8-12
Front Squat 4x8-12
Decline Triceps Extension 4x8-12
Calves 3-4x12-20
Anywho, I am going to stop counting calories and macros. I will make sure to eat protein with every meal, carbs, veggies/fruit. I am going to not feel guilty if I want a cheat meal every now and then. Who cares, right?
My training will follow a Casey Butt(s) split that he suggested for natural bodybuilders. I will follow it for at a minimum of six months. Lifting days will be Monday, Wed, Fri, with 10 miles or so on the exercise bike on Tues and Thurs. Weekends will be completely off.
Here is the split I will be following, but due to my heart condition, I will be adjusting my Monday's rep scheme:
Monday
Incline Press 5x5-7
Bent-Over Row 5x5-7
Clean and Press 5x5-7
Squat 5x5-7
Barbell Curl 5x5-7
Abs 3x12-15
Wednesday
Cross-Bench DB Pullover 4x10-15
Wide-grip Pull-Up 4x10-15
Overhead Squat 4x10-15
OR DB Lateral Raise 4x10-15
Sissy Squat 4x10-15
Forearm work 4-6x12-20
Friday
Chest Dip 4x8-12
Power Clean/High Pull 5x5
OR Stiff-Legged Deadlift 5x5
Behind-the-Neck Press 4x8-12
Front Squat 4x8-12
Decline Triceps Extension 4x8-12
Calves 3-4x12-20