Training schedules?

[Jack]

Here is my new shcedule I just wrote up. I am concentrating on gaining weight at the moment, when I have achieved my goal I will concentrate more on speed, strength, flexibility, and cardio efficiency...

 

Primary Goal: To increase mass from 64KG to 75KG at a rate of 3KG/month. Minimise fat gain whilst gaining weight.

 

Secondary Goals: To increase strength, Cardiovascular ability at intense activites, Dynamic and Static flexibility

 

Tertiary Goal: To increase speed

 

Monday: Resistance Training

 

Bench Press: 4 x 6-8

 

Pushups: 1 x Bodyweight failure

 

Squat: 4 x 10-20

 

Hindu Squat: 1 x Bodyweight failure

 

Tuesday: Cardio and Abdominal Training

 

Reverse Crunch: 2 x 8

 

Twist Crunch: 2 x 8

 

Crunch: 2 x 8

 

5 minutes skipping

 

5 minutes Starjumps

 

Wednesday: Active Rest day

 

Thorough warmup, and stretch.

 

3 x 10 dynamic stretches

 

15 second isolation stretches.

 

30 second compound stretches.

 

Thursday: Resistance Training

 

Chins: 4 x 6-8 (first 2 sets Thumbless, last 2 sets with Thumbed grip)

 

Deadlift: 4 x 6-8

 

Shrug: 2 x 6-8 (Heavy enough to count as a farmer's walk also)

 

Friday: Complete Rest Day

 

No activity

 

Saturday: Cardio and Abdominal Day

 

Reverse Trunk Twist: 2 x failure

 

Great Wall(tensing): 2 x 10

 

5 minute Stairjumps

 

Sunday: Active Rest Day

 

Thorough warmup, and stretch.

 

3 x 10 dynamic stretches.

 

15 second isolation stretches.

 

30 second compound stretches.

 

 

 

Diet:

 

0700 - Oatmeal w/milk (590 cals, 24g pro, 75g carb 16g fat)

 

School - Three tuna sandwiches, one PB+J sandwich, two bananas (664 cals, 52g pro, 96g carb, 27g fat)

 

Workout - Orange Juice (200 cals, 0g pro, 40g carb, 0g fat)

 

Postworkout - Weightgainer w/milk (500 cals, 38g protein, 75g carb, 10g fat)

 

1840 - Dinner - Varies (500 cals, 30g protein, 75g carb, 15g fat)

 

2000 - Can of Tuna, Orange Juice (260 cals, 36g protein, 20g carb, 0g fat)

 

2130 - Peanut Butter, Cottage Cheese, Milk (690 cals, 44g protein, 33g carb, 50g fat)

 

* On non-workout days, orange juice is excluded

 

Totals:

 

Workout days - 3404 calories, 224g protein, 414g carbohydrate, 118g fat

 

Non-workout days - 3204 calories, 224g protein, 374g carbohydrate, 118g fat