Amateur Hour page

[Amateur Hour]

Vitals

Age: 31
Sex: Male
Weight: 155 lbs.
Height: 5'10"

Training Background

Played sports throughout childhood before settling on basketball through High School and Community College. Lifted weights, ran and did other conditioning as part of the cross-training for basketball. After school, I experimented with various athletic pursuits that were pretty wide-ranging. Followed a powerlifting format for several years, ran a few long-distance races (slowly).

Began seriously training in boxing around 2008 and competed for several years at the amateur level. Did very little weight lifting since then, as I used sport-specific training and running as the main part of my conditioning.

Now that I am no longer competing I would like to start adding in a few days of weight training, while also getting in some ring work a few days a week. Long distance runs are hard on my knees, but I like it for the mental benefits. I will limit these, but still plan to do them on occasion.

Diet

Mostly Paleo-influenced, but I do eat more dairy than is normally called for. I hope to learn more about this as I begin frequenting these boards.

Previous Best Lifts
* All performed around 2006
Deadlift: 455 lbs @170 lbs.
Squat: 365 lbs.
Bench Press: 255 lbs.
Power Clean: 245 lbs.

2013 Goals

* Bring bodyweight from 155 to 165 pounds; approx. 10 lbs of muscle
* Squat 275 lbs, Deadlift 365 lbs, Bench Press 225 lbs
* Run sub 5-minute mile

[Amateur Hour]

February 4th, 2013

Meal 1 - Pre-Workout
Protein powder, spinach, blueberries, coconut shavings

Training Session: Approx. 1 hour
15 Minute Warm-Up & Mobility: Jump Rope, Butt Kickers, High Knees, Skipping
Lift 1 - Bench Press: 45 lbs x 20, 115 x 5, 115 x 5, 115 x 5, 115 x 5
Lift 2 - Back Squat: 45 x 12, 135 x 5, 135 x 5, 135 x 5, 135 x 5
Support Lifts - Chin ups/Push ups: 2 x 5/5
Stretching: 10 Minutes

Meal 2 - Omelette: 2 eggs, spinach, tomatoes & Coffee/Sugar/Cream
Meal 3 - Salad: Skirt Steak Strips, lettuce, mushrooms, bell peppers, other veggies
Meal 4 - Salad (same as above) & Steak
Meal 5 - Coconut yogurt, nuts, blueberries, cinnamon, coconut shavings