Just introducing myself

[NickM357]

Hi, I just wanted to post this thread to introduce myself. I am happy to be a member of this online community and just wanted to tell you guys a few things about myself.

I'm 22 years old and have been lifting since I was 14; unfortunately I have had to deal with a substance abuse problem for a few years which destroyed my lifting, but now I have been clean and sober for awhile and have gotten serious again about my training. I am a power lifter and would like to compete. Currently my stats are:

age: 22
Height: 5'8
Weight:193
Waist: 31-32
Arms: 15.8 (pumped flexed)
thigh: 25.5 (cold)
Bench: 250 (estimate from higher reps, haven't maxed out on my lifts recently
Deadlift:410
Squats:320
BF %: 11
I know I need to get my lifts up, I just recently stopped training to failure and they are starting to go up, I'm working on my CNS
I do include a minor amount of work for my appearence

Program:
Day 1:
Warm-up w/yoga
5 sets Jumps Squats
5 sets Squats (wide stance) (5 reps,5,5,8,8)
4 sets Front Squats: (5,5,8,8)
4 sets Calf Raises
3 super sets Weighted crunches and leg raises

Day 2:
Yoga (flexibility), Balance, Coordination and stabilization, cardio (20 minutes each) (for athletic development)

Day 3:
5 sets Speed Bench (3,3,3,3,3)
5 sets Bench (3,5,5,8,8)
4 sets OHP (5,5,8,8)
3 sets Incline Bench (8,8,8)
3 sets Flys (8,8,8)
3 sets Bent over lateral raise (or other work on rear delt strength to improve bench)
3 sets close grip, limited range bench (5,5,5) for tricep strength

Day 4:
Same as 2

day 5:
5 sets power cleans (3,3,3,3,3)
5 sets Deadlift (3,5,5,8,8)
4 sets Pull-up, close grip (ladder)
4 sets pull-downs, wide grip (5,5,8,8)
4 sets Bent-Over Barbell Rows (5,5,8,8)
3 sets Dumbell Shrugs (12,12,12)
3 sets Barbell Curls (8,8,8)
3 sets Concentration Curls (8,8,8)

day 6:
Same as 2

Day 7:
off

I eat 3500 cals and 190-260 grams protein a day, as much whole food as possible other than pre and post workout (then gatorade and whey in water)
I use whey protein, multi-vitamin, vitamin-C, vitamin-e, Fish Oil caps, and Zinc-Magnesium. I try to minimize junk food

Cycle I'm planning (in a couple months, after my 23rd birthday, I cycled at 17 but that was a mistake):
weeks 1-8 : Test Prop 100 mg eod, Masteron 100 mg eod
weeks 9-12: Novladex 20 mgs ed
the goal of this cycle is to put on a few pounds and lots of stength

If anyone has any suggestions I'd love to hear them, and its great to be here.

Nick

[advanced-stealth-rep]

Welcome to IS.

[paramuscle]

Welcome.....................

There are forums for these topics



~PM

[access]

Welcome to iS!

Congrats on cleaning up your act.

[Gator_Mclusky]

Welcome aboard. Be sure to post up in the training section. You look very educated on your training.

[dagar]

Welcome..............and keep at it.

[babybull34]

Welcome to IS bro, stick around and post in the appropriate sections and we will be glad to help you! Happy Growing and congrats on turning your life around.

[NickM357]

Thanks for the kind words.

Turning my life around is the hardest thing I've ever done, but also the mot rewarding.

[hazcat]

Welcome to iS.

[FlirtfromHell]

Hello & Welcome Nick. Congrats to you on turning your life around, you'll find you have something in common with a few other members ... glad you're all here and sober.