PeterNorthisawesome's Workout Journal

[PeterNorthisawesome]

YES! it's finally summer! I stopped working out for 2 months because of baseball season and I was too tired everyday after a 3 hour practice and I didn't want to injure myself. I got a home gym set up last summer and very satisfied with the gains (10 pounds of muscle) so I plan to start on monday. Any suggestions or comments will be appreciated.

Current Stats:

Height / Weight: 6'1, 175
Bodyfat: 18%
Verticle Jump: 30 in (can grab rim with 3 fingers) I used Verticle Airlift program it works great! really recommend it, it takes 15 weeks to complete tho.

Before stopping for two months:

Bench: 2x175 (alone no spotter)
Curl: 8x50 around 3 sets
Squat: 150x10 around 3 sets
Single-leg Squats: 100x8 around 3 sets
Deadlift: 120x10 around 2 sets

Goals:

Height / Weight: 6'1, 185-195
Bodyfat: 12% or less so six-pack will be more visible.
Verticle Jump: 33 or more so I CAN DUNK! Plan to finish the program this time, only did till 12 weeks because baseball season started.

Diet ? suggestions? I can be more flexible now that school is over.
Pills: Daily multiple for men (Helped me increase load and energy) I also plan to get a protein shake mix. Any good brands?

Monday: (Max upper body)

- Verticle Airlift Program (Great warmup)
- Strech
- Regular Bench Press
- Dumbell bench press
- Bent-over DB rows
- Millitary Press
- Stomach Routine / Weighted situps and Russian DB twists.

Tuesday: Rest / Cardio

- Run 3 miles (Less then 20 min)

Wednesday: Lowerbody

- Verticle Airlift Program
- Strech
- Straigth Bar Dead-lifts
- Normal Squats or Single leg DB squats
- Lunges
- Leg curls (machine)
- Stomach Routine / Weighted situps and Russian DB twists.

Thursday: Rest / Cardio

- Run 3 miles

Friday: Repetition Upperbody

- Verticle Lift program
- Strech
- Bodyweight Dips
- DB bench press
- Tate tricpet Press
- DB shrugs
- Alternate DB curls
- Stomach Routine / Weighted situps and Russian DB twists.

Saturday: Rest / Cardio

- Run 3 miles and strech

Sunday: Off

- Strech

 

[PeterNorthisawesome]

Optimum Nutrition Whey is great.

Thanks for info! so is it a overall good protein souce? Anyone wanna make any suggestion on the routines? Well I'm pumped for tomorrow! first day of my plan.

 

[PeterNorthisawesome]

Well finished my first day of working out and ya I'm exhausted.

Bench: 130x5 set 3 sets with no spotter
DB Press: 40x8 set 3
DB rows: 70x8 set 3
Military Press: 20x3 sets
Weighted Situps: 20x40 reps x 2 sets

 

[PeterNorthisawesome]

I'm so sore after monday! Today is lower body training day and I'm actually surprized that I still had muscle from last summer.

- Verticle Airlift Program 3
- Deadlift / 100 x 5 rep of 3 sets
- Single leg squats / 35 x 12 of 3 sets
- Leg curls / 100 x 12 rep of 3 sets
- Plate pinch gripping / 10 x 12 reps of 3 sets
- Weighted Situps / 25 x 40 rep of 2 sets