[fortysix]

Hey all,

Ive gotten into a bit of a motivational rut at the gym, so I've decided to put together some kind of work-out schedule for myself, start writing down my workouts, and really move towards making some kind of serious progress in the gym. I was hoping that I could get some feedback from you guys.

I'm a 60 hour a week corporate drone so I prefer to work out 2-3 times a week tops. I do not want to spend more than 45 minutes at the gym. I prefer to get in there and get out asap because my most convenient gym (next to work) is shitty, overcrowded, and not my crowd. Other than that, I sometimes take long walks, but most of the other time im sitting on my ass working and/or reading.

My goals are:
- stay at my current weight, but get as strong as possible. (I do not want to pack on weight because I have a closet full of nice fitted suits for work that I do not want to change)
- hit 2.5 (and eventually 3) x body weight on DL. (I hit 2x a few months ago - this was a big deal for me!)
- hit 1.40% x body weight on bench.
- hit 2x body weight squat (currently at 1.5x)

I hit 2x bodyweight DL a few months ago - I would love to eventually get to 2.5 and perhaps 3.

Current stats:
5'7'' height.
155 weight
28 years old.
lifting weights on and off for about 7 years (but a lot of inconsistent fucking around, you guys know what I mean).

Diet:
Its hard to keep an eye on my diet at work - but I will begin doing so.
Generally, my eating is like this:
8:30 - 11:00am - drink about 3 cups of coffee (coffee I do not wish to give up).
11:00am - have some kind of yogurt with nuts and honey;
2:00 - have a big bowl of rice and chicken, with an avocado;
4:00 - eat some random cookies or chocolate at work (need to replace this with some kind of healthy snack - I get munchies from sitting around doing mentally taxing work and I crave carbs / sugar - do you guys have suggestions for snacks?)
8:30 - steak or fish; rice; tomatoes, maybe a glass of wine or a beer.
11:00pm - glass of water with 20gs protein in it.

Proposed Workouts (2-3 days a week) (Hoping to be in and out in 45 min)


Day One.

Warmup:
25 airsquats.
breathing exercises.

Squat;
[%50 of 1RP] x 8 rep warmup)
3x6 (each rep is 75% of 1RP; try to add 5-10 lbs every two weeks).
2x2 (each rep is 90% of 1RP; try to add 5-10 lbs every two weeks)
1x6 pause squats, (each rep is 60% of 1RP) .

Incline Bench
1-2x8

Chin-ups
Max x 1

Day 2

Warmup:
25 airsquats.
breathing exercises.

Deadlift
[%50 of 1RP] x 8 rep
[%60 of 1RP] x 8 rep
[75% of 1RP] x 6 rep
[80% of 1RP] 2 x 5 rep

Klokov Press
2 x 6 (60% of 1RP)

Lat Pull-Down
2 x 10

Chin-ups
1 x max

Day 3

Warmup:
25 airsquats.
breathing exercises.

Bench
[65%] 1 x 8
[90%] 1 x 5
[80%] 2 x 6

Shoulder Lateral / Front Raises
3 x 10-12

Some type of rows
3x10

OR

front squat workout
3x8 (60% weight)

Also on Off-Days; Twice Per Week
100 - 200 kettlebell swings.

[Hannibal]

Your routine looks fine for what you're doing and it looks like you know what you're doing.

I wouldn't even add anything. You're even doing Klokovs so you must have done some reading of the great lifters of our time.

[fortysix]

(02-26-2016 02:27 PM)Hannibal Wrote:  

Your routine looks fine for what you're doing and it looks like you know what you're doing.

I wouldn't even add anything. You're even doing Klokovs so you must have done some reading of the great lifters of our time.

Hannibal,

Thanks - I guess part of the reason that I posted was to write down my intentions and get organized as to my workout. For the past few months I've just been going to the gym and doing whatever I feel like doing that day. Needless to say, although I've had some good workouts, I haven't really made any progress, and thus I've been less and less motivated to go. I'm going to print out a few of copies of my workout plan above and follow it religiously, writing down the #lbs I was able to lift on that respective day.

[General Stalin]

(02-26-2016 02:13 AM)se7en Wrote:  

...
4:00 - eat some random cookies or chocolate at work (need to replace this with some kind of healthy snack - I get munchies from sitting around doing mentally taxing work and I crave carbs / sugar - do you guys have suggestions for snacks?)
...

Keep some 100% whole grain bread at your desk and a jar of peanut butter. Have a PB sandwich. Or a few handfuls of nuts and/or grains. Banana is a decent idea too. Any of those suggestions will give you healthy whole-carbs and a protein.