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Been in here for a few years and after lurking, reading, learning and experimenting I'm ready to take my training to the next level.
I work a shitty 12 hour swing shift so the typical M,W,F splits are pretty much impossible for me to follow and stay sane. So my training is centered around 5/3/1 on my days off from work. The upside to my work schedule is 14 days off with a straight 7 days off each month. So I'll hit the gym 2-3 days in a row at a time, making sure squats and deads are not in the same set of days. Sometimes arms are trained as accessory work or sometimes they get there own day. Right now I'm 5'11" at a soft 216 lbs. The goal is to progress on my lifts (get bench over 300, squat and deads over 400) but to recomp and lean down. For that reason I will try to not beat my body up too much and concentrate on recovery.
Diet wise, and not afraid to admit it, I'm tracking with weight watchers. Mainly because my girlfriend uses it and she wanted the support. I use it to control my overall intake, keeping it low carb and fat. I just started adding in skip loads again. I have done them before and loved them but the rest of my diet at the time wasn't up to par, I did more shitloads than actual skip loads and I went from 204 to 225, strength went up but so did body fat.
I will be stricter in my carb intake during the loads and keep fat as low as possible. I loaded on Sunday after getting out of work at 5am and sleeping a few hours. Some pancakes, sushi, Pringles and Swedish fish over 6 hours. Never too full but never let myself get hungry.
It's just what I needed to kick my metabolism up. Last 2 nights I've been sweating my ass off just laying in bed, my muscles filled up nicely and my chest workout last night was the best in a long time. (It could also be that it was my first workout with my new slingshot- hit 295 for 2!)
Current lifts
Bench: 250, Squat: 335, press: 144, Dead: 374
Sorry for the long first post. Hope having the journal here keeps me motivated. Squats later today.
I work a shitty 12 hour swing shift so the typical M,W,F splits are pretty much impossible for me to follow and stay sane. So my training is centered around 5/3/1 on my days off from work. The upside to my work schedule is 14 days off with a straight 7 days off each month. So I'll hit the gym 2-3 days in a row at a time, making sure squats and deads are not in the same set of days. Sometimes arms are trained as accessory work or sometimes they get there own day. Right now I'm 5'11" at a soft 216 lbs. The goal is to progress on my lifts (get bench over 300, squat and deads over 400) but to recomp and lean down. For that reason I will try to not beat my body up too much and concentrate on recovery.
Diet wise, and not afraid to admit it, I'm tracking with weight watchers. Mainly because my girlfriend uses it and she wanted the support. I use it to control my overall intake, keeping it low carb and fat. I just started adding in skip loads again. I have done them before and loved them but the rest of my diet at the time wasn't up to par, I did more shitloads than actual skip loads and I went from 204 to 225, strength went up but so did body fat.
I will be stricter in my carb intake during the loads and keep fat as low as possible. I loaded on Sunday after getting out of work at 5am and sleeping a few hours. Some pancakes, sushi, Pringles and Swedish fish over 6 hours. Never too full but never let myself get hungry.
It's just what I needed to kick my metabolism up. Last 2 nights I've been sweating my ass off just laying in bed, my muscles filled up nicely and my chest workout last night was the best in a long time. (It could also be that it was my first workout with my new slingshot- hit 295 for 2!)
Current lifts
Bench: 250, Squat: 335, press: 144, Dead: 374
Sorry for the long first post. Hope having the journal here keeps me motivated. Squats later today.
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