Desert Fox
Master Don Juan
- Joined
- Feb 16, 2008
- Messages
- 792
- Reaction score
- 22
For some reason my thread wasn't created, but I'm going to start this journal here to track my progress.
GOAL: Look like a Spartan
160-170 lbs
10-12% bodyfat
CURRENT:
185-188 lbs
~20-25% bodyfat (estimate based on a scale)
DIET:
Meal 1: Eggs + Milk + Cereal + Fruit
Meal 2: not sure about this one
Meal 3: Salad + Lots of grilled chicken breast
Meal 4: not sure about this one
Meal 5: Salad + Lots of grilled chicken breast
I'm in college so I don't know what to do about the portable means since the dining halls are only open for a few hours and I'm in class about 8 hours a day including laboratory classes. Any advice is appreciated. The dorm room also has no cooking tools other than a knife, fork, and spoons. I have a few disposable bowls as well so I guess I can make some tuna, but I gotta go buy that sometime. More ideas welcome.
ROUTINE:
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Warm up sets:
2 sets of Workout A or B
Set 1 - 50% weight
Set 2 - 75% weight
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x10 Weighted Slow Decline Sit-ups
Workout B:
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows
2x8 Chin-ups
Every week make it a goal to increase each of your lifts by 2.5%
Alright I will probably be hurting the first few weeks, so this week I'm going to scout the gym and find the best times to go workout, getting supplies, finding time in my school schedule, etc. Then next week I will start lifting and beginning this routine.
GOAL: Look like a Spartan
160-170 lbs
10-12% bodyfat
CURRENT:
185-188 lbs
~20-25% bodyfat (estimate based on a scale)
DIET:
Meal 1: Eggs + Milk + Cereal + Fruit
Meal 2: not sure about this one
Meal 3: Salad + Lots of grilled chicken breast
Meal 4: not sure about this one
Meal 5: Salad + Lots of grilled chicken breast
I'm in college so I don't know what to do about the portable means since the dining halls are only open for a few hours and I'm in class about 8 hours a day including laboratory classes. Any advice is appreciated. The dorm room also has no cooking tools other than a knife, fork, and spoons. I have a few disposable bowls as well so I guess I can make some tuna, but I gotta go buy that sometime. More ideas welcome.
ROUTINE:
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Warm up sets:
2 sets of Workout A or B
Set 1 - 50% weight
Set 2 - 75% weight
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x10 Weighted Slow Decline Sit-ups
Workout B:
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows
2x8 Chin-ups
Every week make it a goal to increase each of your lifts by 2.5%
Alright I will probably be hurting the first few weeks, so this week I'm going to scout the gym and find the best times to go workout, getting supplies, finding time in my school schedule, etc. Then next week I will start lifting and beginning this routine.
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