Today I start the program I described previously. I will be weight training 4 days a week, planning to do OHP+ assistance on Mondays, Deadlifts+assistance on Tuesdays, rest or conditioning on Wednesday, Bench press+ assistance on Thursdays and Squats+ assistance on Fridays. I will aim to rest on Saturdays and Sundays and if anything I will run stairs or go for a walk.
Todays workout, weight in pounds;
OHP - 135X5, X5, X9.
Front DB raises - 30X10, X10, X10
Seated DB press - 60X10, 55X10, 55X10
Trap Bar shrugs - 175X 10, X10, X10.
I find the starting weight for the OHP light, but this is what was recommended so I'll stick with it. I maintain strict form and try to be explosive with the weight.
I'm not going to document my diet closely. I am pretty aware of how to eat to reach my calorie and macro goals for the day. Basically I eat eggs, meat, protein shakes, etc... I aim for about 3000 calories a day, an shoot for at least 200 grams of protein, usually more. I dont have the cleanest diet but I will try not to stray too far. There will be bad days.....
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