JustinOlson 
"I want to put on pounds of rock hard muscle and gain strength to be able to obtain my fitness goals."
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Every day I drink 1 gallon of water.
Every day I consume 300 g of protein.
3 days workout, 1 day rest regime.
Day 1-Chest/Back
Day 2-Shoulders/Arms
Day 3-Abs/Legs
Day 4-Rest
Chest and back day: i start it out doing the 2 hand long bar row, 200 lb 5x5
and then i bench 150 lb 5x5 and 50 wide pushups
shoulders and arms day i usually do curl bar 5x5 of 50 lb, and dumbell curls 12 reps 5 sets of 15 lb. i do 50 shrugs of 50 lb 2 sets and i bench 5x5 150 lb and do 5 sets of bench dips 12 reps.
Abs and leg day i usually hit up the tred-mill first for just 5 minutes, then hoola-hoop for 5 minutes then a leg/ab machine for 5 minutes. then i do weighted calf raises, 100 reps i set with 10 pounds on each leg. then the "8 minute ab workout" that targets upper and lower abs, and obleeks. i do the 8 minute ab workout with 10 lb on each leg.
on my rest day i usually try to do something fun like play the guitar, listen to music, and just hang out, or watch fit-tv wich is pretty cool, i learn alot from the episodes. i think that i am starting to see results, but if you have any advice let me know. i have been trying to apply the 5x5 plan to my regime so that i force myself to lift weight. i realize that some of my workouts might not have enough weight invlolved, so hopefully, ya'll can read through this and give me some tips, i want to be strong, but i want to see results aswell. thank you for your help.
Justin Olson |
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