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|ajm87 private msg quote post Address this user|
Weight: 138 lbs.
BF: about 11-12%
I am looking to gain 0.5 lbs./week. Current macros and calorie intake:
Tomorrow I am starting up Westside for Skinny Bastards III. I have been using PHAT for awhile now and want to do something different. I will be doing the new program for at least 6 months, potentially longer as I feel it is a very good program that can constantly be modified.
I have mild aortic stenosis, which is a heart condition. My cardiologist does not want me "powerlifting" aka attempting 1RM's or anything like that, so for the Max effort days, I will be stopping about 2 reps shy of failure.
I will be following Westside for Skinny Bastards III by Joe DeFranco. I will be changing up the "MAIN" lifts once the ones I am using stall for two sessions.
Tuesday- Max Effort Upper Body
Wednesday- Dynamic Effort Lower Body
Friday- Repetition Upper Body
Saturday- Max Effort Lower Body
Max Effort Upper Body
A. Incline Barbell Press - max set of 3-5 reps
B. Flat Dumbbell Press - 2 x max reps (at least 15-20 first set)
C1. Seated Cable Row - 3-4 x 8-12
C2. Face Pulls - 3-4 x 8-12
D. Barbell Shrugs - 3-4 x 8-15
E. Dumbbell Curls - 3-4 x 8-15
Dynamic Effort Lower Body
A. Broad Jumps: 5-8 x 1-3
B. Barbell Reverse Lunge (front foot elevated): 2-3 x 8-10
C. Glute Ham Raises: 3 x 8-12
D. Spread Eagle Sit-ups w/Dumbbell Over Chest: 4 x 10-15
Repetition Upper Body
A. Flat Dumbbell Press: 3 x max reps
B1. Chin-ups: 3-4 x 8-12
B2. Rear Delt Flyes: 3-4 x 8-12
C. Dumbbell Lateral Raise: 4 x 8-12
D1. Dumbbell Shrugs: 3 x 8-10
D2. Triceps Pushdown: 3 x 15-25
E. Heavy Dumbbell Holds: 2-3 x max time
Max Effort Lower Body
A. Barbell Back Squat: max set of 3-5 reps
B. Walking Dumbbell Lunges: 3 x 6-12
C. Weighted Hyperextensions: 3 x 8-12
D. Ground-based Abdominal Circuit: Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusts: 2-3 x 10-20
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|FiremanSi private msg quote post Address this user|
|In for this man. Pretty high fats there. Do u prefer that to higher carb.
Keen to see how u find this program lad.
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