Jun 10

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Dyd1 – Getting Satisfied

Age: 20

For one reason or another I felt unsatisfied with my body and decided to see what I was capable of in the gym. Strength, confidence and general success in my life have followed my gains in the gym.

The goal for my past 4 months in the gym has been to attain a lean and muscular physique. I have eaten approximately 400 calories below maintenance: 2800.

Weight: 156lb

Height: 5’10″

Diet: Breakfast:
1 cup oatmeal, 1tbsp honey, water
2 eggs, scrambled
multi v

brown rice
any veggies/fruit

natural peanut butter
flax seed
1tbsp honey
on wheat bread
8oz cup coffee

Post workout:
Protein shake

Before bed:
1 cup cottage cheese
6oz 100cal yoghurt
multi v

Max Deadlift: 375lb

Max BenchPress: 265lb

Max Squat: 375lb

Goals: For now I plan to stay lean, but in the coming months before going back to college (in the frosty mountains of Johnstown, PA) I plan to bulk up to 170.

Routine: Day 1 – Chest and Calves
4 sets of incline dumbbell press 8-10 reps
3 sets of bench press 8-10 reps
3 sets of incline flies 8-10 reps
3 sets of lower chest dips 15 reps
3 sets calf raises 30 reps
10-20 mins cardio

Day 2 – Legs
10 min cardio warm-up
3 sets of squats 10 reps
3 sets of leg press 10-12 reps
3 sets of leg extensions 10-12 reps
3 sets of stiff-legged deadlifts ss with leg curls 10 reps

Day 3 – Biceps & Triceps
4 sets of chin-ups suppersetted with preacher curls 10 and 10 reps
3 sets of 21′s
3 sets of close-grip bench press 10 reps
4 sets of pulldowns 10 reps
3 sets of skullcrushers/pushdowns
I also like to do 10 close grip reps after the skullcrushers
10-20 mins cardio

Day 4 – Shoulders
4 sets of miliatary press suppersetted with lateral raises 10 and 10 reps
3 sets of upright rows 10 reps
3 sets of front raises 10 reps
3 sets of lying rear delt/lat raises 10 reps
10-20 mins cardio

Day 5 – Back
3 sets of wide grip chins 10 reps
4 sets of deadlifts 10 reps
3 sets of bent over rows 10 reps
3 sets of T-bar rows 10 reps

Day 6 – Cardio and Abs
I usually shoot for a 2 or 3 mile run at the fastest pace I can handle.

My ab workout, which I do every workout day, changes quite often. I mix it up to keep myself from getting bored/too repetitive. The workouts I use are as follows. I give myself at least 30 minutes to really get a strong burn going.

Planks – 2 minutes front, 1 minute on each side. At 30 seconds, 30 side dips. Sometimes with a medicine ball.

Captain’s Chair – 10-12 reps, bringing your body to a right angle with your legs straight in front of you. Usually with a 10 lb dumbbell between my feet.

Windshield Wipers – 15 reps

Medicine ball crunches – 30 reps

Laying leg raises – I’m not sure what these are called exactly so I will explain. Laying on your back, with half your bum edging off of the bench, bring your legs from below horizontal, straight up and then crunching in. Toes kept straight, holding a 10lb dumbbell. 10 reps

In between sets I like to stretch out on the medicine ball, flexing and breathing deeply to really get the blood flowing in the abs and obliques.

Day 7 – Sometimes I take the day off, but if I’m bored and feelings up to it I might run a few miles.

Little Extra: if you have any questions, feel free to contact me here.

Supplements: 100% whey, multivitamin

Pictures Done By: http://bodyspace.bodybuilding.com/dyd1/

Website: http://bodyspace.bodybuilding.com/dyd1/

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