PR day with the barbell. Goal is to eventually deadlift double my body weight (330-340).
And KB class
I'm now back at university so no golf for me but back in the gym.
I will be following a 4 day split: chest&triceps, back&biceps, shoulders&core, legs. Probably taking a rest day every third day or so.
I am aiming to bulk up to somewhere near 67-68kg from 64.2kg weighed yesterday. To do this i will be aiming to consume 100g+ of protein per day and at least 2500kcals but aiming for >3000kcals whilst lifting with maximal time under tension for 15-20 sets per day in the 10-12 rep range. I will be going heavy on squats and deadlifts though, goal is to get to a 140kg deadlift and 110kg squat from around 120 and 100 at present.
This week i am going to ease myself into it though after 3 weeks off, so lifting pretty light and lots of stretching. Workout yesterday:
Bench press 4 sets
DB incline bench 4 sets
Dips 4 sets
Cable flys 3 sets
Cable overhead triceps extensions with rope 3 sets
Cable pushdowns 3 sets
I've been using the strong lifts app on my iPhone. It focuses on the really simple (and essential if you ask me) lifts- squat, bench deadlift, overhead press, and row. I also add in pull ups and ab work as well. So i usually do that 3x a week and throw in some cardio (running, biking, or insanity.)