So here's the deal. Bijoy is 5'7 @ 255 lbs. He needs to lose weight. A lot of it. He knows this.
He also wants to increase his strength. We're working on his diet but his training, etc has gone out of whack recently. So, we're putting things back in order..slowly. Bijoy is going to aggressively focus on Fat-Loss through diet.
For reference, his max lifts at the moment are up on the GUS Chalkboard
Not much has changed since then.
The new template is going to look like this:
Saturday = DL + PC + Grip + Core
Sunday = Upper Body Press + Pull + Core
Tuesday = Squats + PC + Grip + Core
Wednesday = Upper Body Press + Pull + Core
Now, for exercise selection….my goal is to get Bijoy's Upper Body stronger. He is relatively quite weak and he needs to start trying to do Pull-ups - working up to be able to do them.
Here is what his exercise selection is going to look like:
- Front Squats
- Pull Throughs
- Static Grip
- Bench Press
- Dumbbell Rows
- Unilateral Dumbbell Overhead Press
- Cable Rows
- Overhead Squats
- Front Squats
- Romanian Deadlifts
- Overhead Press
- Inverted Rows
- Unilateral Lat Pull-downs
- Plate Pinch Dumbbell Deadlifts
Bijoy, I want to lay down some ground rules. You are responsible for yourself. I am not going to link anything here. You will have to go on your own - do a little searching and use the google searchbar on the left ON YOUR OWN and find Eric's articles on Overhead Squats. Start reading. Start visualizing and going over the movement. When we go to the gym and if you're as blank as a slate: you're on your own. Go walk around in a circle for 2 hours and then go home.
Also, this is your last straw. You need to start taking responsibility for your actions. Kanishk became like you a while ago - look at his October 2010 journal entries when he fell of the bandwagon - and look at where that got him! You want to join him? Cool.
So this is your template, do your research. Read up on Overhead Squats and how to work up to doing Pull-ups.
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