[kaptr1d]

A quick back history:

I was a successful wrestler up until my junior year in high school. During the summer between junior and senior year I was in a bad car accident that messed me up for a while. In college I didn't do anything athletic at all.

I went back to the gym healthy about a year ago only to get in another car accident a week later. That messed me up for the last year basically.

I am back at the gym with the goal of improving my strength and conditioning and possibly competing in grappling or MMA at a strictly amateur level in the distant future.

Pedigree:
Age - 24
Height - 5' 10"
Weight - 190lbs.
BF% - 18%

PR's:
Squat - 245 x 5
Deadlift - 315 x 4
Bench Press - 185 x 3

Total - 745

Any advice/tips/critics/slaps in the face are greatly appreciated.

Monday:
Back Squats
Front Squats
Core Work

Tuesday:
Active Recovery

Wednesday:
Dips
OHP
Flat BP

Thursday:
Same as Tuesday

Friday:
Deadlifts
Pullups
Dumbbell Row -or- Standing Row

Sat:
Cardio

Sun:
Off

[kaptr1d]

Goals:

1: I need to be more aggressive with my workouts. Too often I think I settle for moving weight I already know I can do. I need to set higher goals and really break my ass trying to achieve them.

2: I need to put together a cardio plan and execute it. Aside from my occasional circuit training days, I really have no cardio workout at all. This is unacceptable.

3: I need to cook more chicken every night and pack it so I can eat better during the day. No more lazy bullshit at night after finishing with work and the gym.

Diet:

600 - Rise and Shine, Cardio

700 - 3 Eggs scrambled. 1 1/2 cup oatmeal.
Multivit + fish oil

1030 - Protein shake w milk
Creatine + beta al + greens supp + fish oil

1230 - Chicken/Tuna with Spinach/Carrots and Yogurt.

230 - Protein shake w milk
Creatine + beta al + greens supp + fish oil

500 - Meal replacement shake

800 - Dinner

Dinner is usually

a - grilled chicken plus vege
b - steak/lean beef patty plus vege
c - beef stew with carrots and potatoes

[kaptr1d]

My tuesday 6/3 workout:
Squats:
Warmup set of 135lbs x 11 reps.
2nd set of 185lbs x 6 reps.
3rd set of 205 x 6 reps.
4th set of 225 x 6 reps.
5th set of 245 x 5 reps.

Deadlifts:
Warmup set of 135 x 11 reps.
2nd set of 185 x 6 reps.
3rd set of 205 x 6 reps.
4th set of 225 x 6 reps.
5th set of 245 x 5 reps.

Standing Military Press:
3 sets of 70lbs at 10 reps.

Squats and Deadlifts make me tired. Home to have a PWO protein shake and a large dinner an hour after that.

[kaptr1d]

My thursday 6/5 workout:
Benchpress:
Warmup set of 95lbs x 11 reps.
2nd set of 115lbs x 6 reps.
3rd set of 135lbs x 6 reps.
4th set of 135lbs x 6 reps
5th set of 115lbs x 6 reps.

Pullups:
BW 4x5

Dips:
BW 5x5

Bent Over Rows:
65lbs x 10 reps.
75lbs x 10 reps. (4 sets)

[kaptr1d]

8.5 mile ride on my mountain bike.
Its 85 degrees out... I think I lost 5lbs in water weight.

Time for a nap and then some mini golf.

[kaptr1d]

Sunday 6/8 Workout: Circuit Training

75lbs - Stiff leg deadlift x 8
75lbs - Bent over rows x 8
75lbs - Cleans x 8
75lbs - OHP x 8
75lbs - Good morning x 8
75lbs - One legged squat x 8 (Right leg)
75lbs - One legged squat x 8 (Left leg)

All 7 exercises are in one continuous set.
Did 3 sets.

Decline bench press:
90lbs x 11 reps then 10lb medicine ball explosive press x 11
2 sets.

Snatch:
35lbs dumbell snatch, 10 reps for each arm
Directly to 11 reps of 10lbs medicine ball slams.

Very tired...

[kaptr1d]

Shuttle runs...

[erskine777]

what's your routine?

why are squats and deads on the same day?

And i definitely think you should eat some more. It seems like half of your "meals" are supplements. you should check out the faqs in the training threads.

good luck.

[Zerocrew1984]

advice:

Stay away from cars.

[kaptr1d]

Originally Posted by erskine777

why are squats and deads on the same day?
And i definitely think you should eat some more.

I feel that my squats and deads are pretty decent lifts right now, esp in comparison to how weak my bench press is. I have bench press on its own day to try and dedicate all my energy to BP and get the most out of it...

As far as the eating goes: I've got a decent gut right now and while I'm not concerned with bodybuilding type looks, I def want to get rid of this fat hanging off my midsection. I'm afraid if I eat more calories I'm going to get bigger in the middle and I really don't want that.