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Fitness Tips For 3/8/2006
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You Can Achieve Your Fitness Goals
by Scott Miller
About Me
I just turned 43. I'm a fly fisherman. Late spring, 2001, on a
fishing trip by myself, I hurt my back. I realized that I had
to get into shape just to be able to keep fishing.
On July 5, 2001, I started my 'new life' of proper diet and exercise.
I was a weak, skinny, fat guy - 205 pounds, 25% bf and everything but
my belly was skinny. Case in point - 11" arms flexed. My big 3 lifts
were barely squatting 95 pounds, bench press of 4 reps at 135 pounds
and I didn't deadlift at all.
Since then, sticking to it very religiously, I'm at 235 pounds and
15% bf. My big 3 lifts (1 rm) are 300# bench (with a shoulder that
hates benching), 400 pound squat and a 500 pound deadlift. I've put
10" on my shoulders, 7" on my arms, 7" on my quads.
My ultimate goal is to be 10-12% bf at 250 pounds. I will reach that
goal. I gain and cut several times throughout each year. Each time
I gain, I get a bit larger and stronger and each time I cut to 15% bf,
my bodyweight is heavier. I lift hard and heavy, do cardio and try
to eat correctly.
Just by changing my diet, I can gain or lower bodyweight. Lift hard,
remember muscle helps burn fat. The more muscle you have, the more
fat you can burn. Do your cardio, I do at least 3 times a week.
Make sure you get enough sleep, this is when the actual muscle
building happens. Ignore the scale when cutting. How do you look
and feel? Stick with it. If you don’t, you won't realize
your full potential.
My Workout
It's based upon Bill Starr's 5 X 5 (5 sets of 5 reps) strength
routine. Notice that there's very little direct work. I put on
quite a bit of size and strength using this routine. If you can
complete 5 sets of 5 reps, then next week, add 5 or 10 pounds to
it. I'd do this for about 2.5 months and then do a lighter, high
reps week for a change and to let the body restore itself.
Monday
Squats - heavy - 5 X 5
Bench - heavy - 5 X 5
Bentover rows - heavy 5 X 5
Tuesday
Triceps push downs - moderate - 4 X 10
Skull crushers - moderate - 4 X 10
Concentration curls - heavy - 4 X 6-8
Abs
Cardio (15-20 minutes)
Wednesday
Deadlifts - heavy 5 X 5
Standing military press - heavy 5 X 5
Pullups - 5 X 5
Thursday
Abs
Cardio
Friday
Power cleans - heavy - 5 X 5
Bench - 75%-80% of Monday - 5 X 5
Bent over rows - 75%-80% of Monday - 5 X 5
Saturday
2-4 hours full court bball.
Sunday
off
