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AJ Bentley
07-06-2010, 02:58 PM
New to the site guys, I think this community is among the best on the net, from what I've seen so far. Looking forward to getting to know some of you and getting into some good debates.

In the mean time here is my split:

Day 1 - Chest - Triceps
-Bench press wk1 7RM wk2 5RM wk 3 3RM wk 4 Repeat cycle
-45degree BB Incline 3x3x3 (3 sets of 3clusters of 3reps, resting 10-15s between clusters)
-Low Incline DB Press 2x8-10
-3 Board Close-grip bench 1x11-15RP
-Decline DB Ext 1x11-15RP

Day 2 - Back - Biceps
-Rack Deads (below Knee) 1x6-8, 1x3-4
-Pull ups 3x 4-6 weighted s/s max BW
-Seated Row 1x15-20RP + 50% Drop
-Spider curl 1x6-8, 1x15-20RP
-Hammer curls 1x10-12

Day 3 - OFF

Day 4 - Shoulders - Legs
-Military press 1x11-15RP + Push Press to failure
-DB Press 1x15-20RP
-Squat/Hack/Leg press 1x4-6 1xWM
-Stiff legged Deadlifts 1x6

Day 5 - OFF

AJ Bentley
07-08-2010, 03:18 AM
Just a heads up, Im British, meaning I was unrightfully brought up with the metric system..

Shoulders - Legs

Military press 50kg 8/3/1
Seated DB Shoulder press 22.5kg 11/5/3

Back squat 100kg x 7
Back squat 85kg x 25
Stiff legged Deadlifts 60/6, 80/6, 90/6, 105/6

Food

-2 raw eggs + 40g whey

-70g Oats, 30g whey, 1oz Cashews

-2 raw eggs + 40g whey

-6oz chicken, 1 apple, 1oz cashews + Veg

-40g Whey, 50g Oats, tbsp Honey

Train

- 300g steak, veg + 1/4 watermelon

- whey/casein blend, strawberries, 1.5oz cashews

Supps

Fish oil - 3g/day
vitamin D - 5,000 IU / day
Multivitamin

DAVIDHARDY
07-08-2010, 06:56 AM
Looks like some powerlifting and HIT style going on in here? When you say x-amount of grams for whey, are you referring to the powder weight, or the protein content? What is your height/weight/goals?