AGE: 18
WEIGHT: 83kg (182.6)
ROUTINE: Rippetoes Novice Barbelle Training
GOALS: Get stronger, improve conditioning, lift body weight in the big 3 for 10 reps.
HISTORY:Been lifting for 2 months now, still a noivce but working hard and always learning!
---STRENGTH AND POWER---
Lifting 3 times a week, Tuesday - Thursday - Friday, alternating workout A and B, try to make increase in weight at each work out.
WORKOUT A
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Assessory Work
Cruches 3x20
Sit-Ups 3x20
Leg Raises 3x20
Push-Ups
WORKOUT B
Squat 3x5
Military Press 3x5
Pendlay Row 3x5
Assessory Work
Cruches 3x20
Sit-Ups 3x20
Leg Raises 3x20
Push-Ups
---WARM UP---
Lightboxing on the bag
Light Dynamic Strenching
Faster/Harder Boxing on the bag
Static Strenching
Barbelle Complexe
---CONDITIONING---
Still figuring out how much I can handle, how long I need to recover etc.
---DIET AND SUPPLEMENTS---
No supplements yet, looking to add Whey. Just eating your standard 6 meals a day, 3L of water, 2 hours between meals. Not counting calories or any of that shit, only eating foods I like. My diet is really lacking, any input would be helpful.
Breakfast: Bowl of cereal
Mid-Morning: Yoghurt + Fruit / Peanuts + Toast / Fruit
Lunch: 2 Poached Eggs on Toast
Afternoon: Yoghurt + Fruit / Peanuts + Toast / Fruit
Dinner: Fish / Red Meat / Pasta
Evening: Protein Drink consisting of 4 eggs + Milk + Milo + Chocolate Topping.
---MISCELLANEOUS NOTES---
Look into strong man training
See how much cardio I can handle without effecting my lifting
Hang out in the nutrtion section of the forums some more
---MY HOME MADE RACK---
