So I'm back here after quite the hiatus. I've had a whole lot going on in my life and in between the chaos I've let my eating and work out habits slide. I'd managed to forget how much better I feel when I'm challenging myself physically as well as mentally.

I'm looking to implement a nice 4 day weight lifting split as well as throwing in a fairly decent sized chunk of fasted LISS running in the mornings. Nutrition will be fairly standard, bouncing between a 20/30/50 (f/c/p) and a 20/40/40 just depending on the day's food.

I should add some starting stats here in the next day or so.

Here's the general rundown:

Weights:
I'll be doing 4 sets of 6-8 reps splitting into 4 different days. I do my lifts fast but controlled and I like to keep a fairly high tempo by limiting unneeded time between sets.

Running:
I'll be running about 5 days per week. 2 days of this will consist of LISS before class and 2 days of HIIT after class. I'm not going to kill myself or go too hard in the mornings of LISS (I'll be either listening to an audio book or studying notes depending on the day) and I'll probably be using the Elliptical. The fifth day will be on Saturday and will be outside just to keep my body used to it.

Nutrition:
Protein Shake immediately prior to running and some cereal when I get home. I'll be trying to get 6 meals in per day but some days may only be 5 depending on time constraints. I'll probably be taking in 2 protein shakes at the minimum. In general I'll be aiming for 10x bodyweight.

Here's my current proposed schedule:

Monday:
Running: HIIT @ 9am -Class at 8 so I'm doing this afterward.
Weights: Arms @ 7:30pm -After work and when I can legally park.

Standing Tricep Extension
Alternating DB Curls
Cable Push Downs
Hammer DB Curls


Tuesday:
Running: LISS @ 8:30am
Weights: Legs @ 7:30

Squat
Quad Extension
Prone Curls
Calf Press


Wednesday:
Running: HIIT @ 9am
Weights: None
Other: Rock Climbing Class 6-7:30pm

Thursday:
Running: LISS @ 8:30am
Weights: Back @ 7:30

Cable Row
Shoulder DB Press
1-Arm DB Row
DB Front Raises
Lower Back Machine


Friday:
Running: None
Weights: Chest/Lats @ 7:30

Flat Bench Press
Wide Grip Pulldown
Incline Bench Press
Pull-ups (as many as possible)
DB Flys


Saturday:
Running: Outside @ Midday (so it's warmer!)
Weights: None

Sunday:
Complete Rest (read video games or studying) day.

I think you should rework your split for at least monday and tuesday because your doing triceps on monday then bench on tuesday i would think you would want the opposite Chest on monday then arms on tuesday or maybe some other day. I dont do splits but to me it seems your lifts on tuesday would be significantly impacted from monday esp since tuesday you seem to have more compound lifts in.

Also try adding some deadlifts in there somewere. Out of all the back exercises i have done nothing hits the backs I think more then the deadlift.

i live to fight against the engineer stereotype. but after a year and a half at it, i'm still a skinny bastard :lol:

good luck man!

i live to fight against the engineer stereotype. but after a year and a half at it, i'm still a skinny bastard :lol:
+1...

Better a skinny bastard than the tubs of lard I work with. There isn't an engineer in my office building who could walk a mile without going into cardiac arrest, and they all sport grotesque belt-buckle obscuring bellies.

Are your stats current? At 5'8"/160, I wouldn't think you've got a lot of fat to lose. I've had a lot of luck (at 5'6", 148 currently) with moderate weight/rep workouts using short rest periods and limiting cardio to 2-3 times per week. It's cut my time at the gym quite a bit and added size/strength in the past few months. Just something to think about... good luck bucking the stereotype!

-R

Are your stats current? At 5'8"/160, I wouldn't think you've got a lot of fat to lose. I've had a lot of luck (at 5'6", 148 currently) with moderate weight/rep workouts using short rest periods and limiting cardio to 2-3 times per week. It's cut my time at the gym quite a bit and added size/strength in the past few months. Just something to think about... good luck bucking the stereotype!

-R

No those aren't very current, probably over a year old I'd say. Over the spring I managed to put on some decent muscle and over the summer and fall I managed to put back on some decent fat. The scale this morning read 178 so getting back to that weight I'd look much much better. Since I don't have a reliable BF% monitor I'm basically just aiming for that 160 mark to begin with.

Thanks for the response!

I think you should rework your split for at least monday and tuesday because your doing triceps on monday then bench on tuesday i would think you would want the opposite Chest on monday then arms on tuesday or maybe some other day. I dont do splits but to me it seems your lifts on tuesday would be significantly impacted from monday esp since tuesday you seem to have more compound lifts in.

Also try adding some deadlifts in there somewere. Out of all the back exercises i have done nothing hits the backs I think more then the deadlift.

You found the part that I was struggling with when I posted this. I didn't want to cripple myself for rock climbing and couldn't figure out the best way to do that. I'm probably going to have to switch them around by maybe putting the legs on Tuesday to have a decent rest between arms and chest/back workouts.

I'm probably going to take some downtime at work to look around at some weight lifting routines and see if anything catches my eye. Thanks for the comment though, I was suspicious and you confirmed my reasons to be.

So I haven't started out perfect but it's not all bad. My nutrition has been pretty good and I've managed to not drink a single diet soft drink. I was a little low on the calories yesterday but it's to be expected when you wake up later.

I hit the gym last night and it felt great. I'm even a bit surprised about how much strength I still have (anyone who has seen my father would see that I've got some great weight lifting genes if I decided to use them). I did rework my split by moving legs to tonight so that I'm not wearing myself down like optheta noted. Also I've decided to cut back a little bit in my running. Doing some HIIT on Monday and Wednesday will allow me more time to get homework and the like done in the middle of the day and it adds a little variety. So those are the changes.

Now the only downer, I've yet to actually run. Yesterday I don't have an excuse, woke up late and I still should have gotten it done. Unfortunately that also let my mind slip on the need for a new gym lock. I've had the misfortune to have been robbed while working out because I didn't have my stuff properly locked up. Today after work I'm going to stop by the Walmart and pick up a lock, no more excuses.

Calories Today: ~1700-1750 25/31/44

I'm officially in the market for something better than my phone for an alarm clock. Today was the second day that I slept through my alarm and the only reason I woke up before 11 was my girlfriend waking me up. Though I suppose actually getting to bed at a more reasonable time wouldn't hurt too much. It's a difficult proposition though being a college student.

Last night I ended up eating out at Beef O Bradys with the girlfriend since I won't be seeing her for at least a week. I didn't eat as much in the day though to hopefully blunt some of the impact not to mention the HIIT and rock climbing.

Calories will be a bit on the low side today but it can't be helped when working with a half day due to sleep. I'll be hitting the gym after I get off work.

i live to fight against the engineer stereotype. but after a year and a half at it, i'm still a skinny bastard :lol:


Engineers unite!!

:spaz:



I have an electrical engineering degree...and I like to think that I still have a little athleticism left in my old beat-up banged-up body...


My 2 cents to Mr. Wasted.
Since you have been around a while, I'll tell you something you already know....
Diet is going to be the key to getting to where you want to go.

Good luck man!