Been following the site for a while, great great work so thought I'd join the Forum. Main goal is aesthetics (not ashamed to say), having high energy on most days and long term health.
•Stats: 6’0, 194 Pounds, BF, not sure, but won’t imagine higher than average.
•Background: Started training in December 2011
In terms of sport: Played first Rugby at School. Do a fair amount of dancing (its in my genetics…can’t help it)
•Goal 2012: Got myself X-Rayed etc to see if I had any body imbalances (would highly recommend). My goal for 2012 is mainly strengthening my core (glutes, lower abs, and because of imbalances posterior delts)
•Goal 2013: Work my way below 10% BF, and start hitting some heavy weights
Diet: Carb Backloading, Carb Cycling. Trying to get a feel of what my body can and can’t take, focusing on hitting macro’s by “macronutrient guessing” makes life easy.
Gym Wise: Reverse Pyramid Style Training, Can’t hit the “compound” movements heavy yet.
I start each workout with glute/lower ab activation, dynamic stretches, and finish with abductor stretches, and ab work.
This routine is working alright for now. I vary the weights depending on how I feel, but I’m getting enough recovery.
Monday: Deadlift, Dumbell Shrugs, Reverse Flyes, Bicep work (not heavy), Calf raises
Wednesday: Incline Bench, Incline Fly, Push-ups, Cable Flyes, Lat Pull down
Friday: Very light squat, high reps working with my mate who’s a PT to nail technique, Dumbbell Lunges, Heavy Biceps work, Calf work again
Sometimes I throw in HIIT training in the evening. Working on sprints, and flexibility drills for Rugby and Football.
Not sure if that’s everything but you get the general idea…lets see how 2012 and 2013 go...