Rail Tracer
Freaking Ratchet
- Joined
- Jun 29, 2010
- Messages
- 3,031
- Instinctual Variant
- sx/so
As a way for me to go to campus to study AND workout/bulk-up at the same time, I have devised a plan that I will be doing until the end of May. I'll be at my college most days until late at night before i workout, but I'll be studying and doing homework every other time. Monday/Wednesdays/Fridays are my free-time and there are 4 exercises that I plan to do from now until the June during evenings. Since I haven't been exercising much lately, and my posture is horrendous, I am being a bit more lenient on myself. The four exercises will consist of Deadlifts, Front Squats, Dips, and Chin-Ups.
My goals by June, if I can pass these ahead of schedule, my goals will be updated:
Develop a proper form for Deadlifts and Front Squats on freeweights. This means being able to do squats and deadlifts using the 3-point system. Bars will be used to touch certain points of my back while I develop the proper technique, I plan to do somewhere around 500 of both by the end of February before I actually start the exercises. I will more than likely surpass this, however, or I hope.
Deadlifts: Be able to deadlift 100LBS
Front Squat: Be able to Front Squat 100LBS
Dips: Be able to do Dips with my current + increasing bodyweight.
Chin-Ups: Be able to do Chin-Ups with my current + increasing body weight.
Be able to hit around 160lbs when it comes to weight, both fat and muscle.
From here until February (or if my posture and form develops rapidly):
3-point system M/W/F and M/F, move to the actual exercises when I feel comfortable doing the exercises early or February ends.
10 minutes of full-body stretching for the core
Deadlifts: 25x3
Squats: 25x3
At the end of February, my workout would consist of
Monday:
10 minutes of full-body stretching for the core
Deadlifts: 8x2 (heavy), 10x1(light)
Chin-ups: 8x3
Wednesday:
Working on form, 3-point system with bars(starting low on weight and increasing) and full-body stretching:
3-point Deadlifts: 20x3
3-point Squats: 20x3
10 minutes of full-body stretching for the core
Friday:
10 minutes of full-body stretching for the core
Front Squats 8x2(Heavy), 10x1(light)
Dips: 10x3
I'll be developing a protein shake that I can muster into, I might just end up adding more ingredients to it so I can stack as much good calories into it along with my usual routine of eating.
As for now, happy bulking! (first update in a few hours.)
My goals by June, if I can pass these ahead of schedule, my goals will be updated:
Develop a proper form for Deadlifts and Front Squats on freeweights. This means being able to do squats and deadlifts using the 3-point system. Bars will be used to touch certain points of my back while I develop the proper technique, I plan to do somewhere around 500 of both by the end of February before I actually start the exercises. I will more than likely surpass this, however, or I hope.
Deadlifts: Be able to deadlift 100LBS
Front Squat: Be able to Front Squat 100LBS
Dips: Be able to do Dips with my current + increasing bodyweight.
Chin-Ups: Be able to do Chin-Ups with my current + increasing body weight.
Be able to hit around 160lbs when it comes to weight, both fat and muscle.
From here until February (or if my posture and form develops rapidly):
3-point system M/W/F and M/F, move to the actual exercises when I feel comfortable doing the exercises early or February ends.
10 minutes of full-body stretching for the core
Deadlifts: 25x3
Squats: 25x3
At the end of February, my workout would consist of
Monday:
10 minutes of full-body stretching for the core
Deadlifts: 8x2 (heavy), 10x1(light)
Chin-ups: 8x3
Wednesday:
Working on form, 3-point system with bars(starting low on weight and increasing) and full-body stretching:
3-point Deadlifts: 20x3
3-point Squats: 20x3
10 minutes of full-body stretching for the core
Friday:
10 minutes of full-body stretching for the core
Front Squats 8x2(Heavy), 10x1(light)
Dips: 10x3
I'll be developing a protein shake that I can muster into, I might just end up adding more ingredients to it so I can stack as much good calories into it along with my usual routine of eating.
As for now, happy bulking! (first update in a few hours.)