Alex's Journey

This is a routine designed for maximum strength not hypertrophy(muscle size). The maximum strength phase will last 
9 weeks. After that I may decide to transition into an 8 week hypertrophy phase. I probably included too many exercises and most people would want to cut out the isolation ones and do more sets of compound movements instead.

I have more time on my hands so I am going to incorporate a full body routine 3 days a week, then training
my aerobic system on off days so as to allow the two different energy systems to recover seperately.

Glycogen restoration takes about 24 hours and protein synthesis should take 48 hours to recover.
Some weeks or days may be easier than others to help facilitate an active recovery.  None of these lifts will be done to failure. If the program feels too easy I may consider increasing the amount of sets done per session. Currently I am on week 3.

Strength Program

Full body Maximum Strength routine Mon/Weds/Fri

Here are my exercises and starting 1 Rep Max’s using a full range of motion, bench press touching the chest, squats going below parallel, and full pullups etc.. For weighted bodyweight exercises I’ll just cycle light, heavy, and superheavy days.

Deadlift – 265lbs
Squat – 190lbs
Bench Press – 180lbs
Bent Over Rows – 160lbs
Military Press – 110lbs
Weighted Pullup – aprox 3 reps with 20lbs
Weighted Dip – aprox 4 reps with 50lbs
Ab machine – 72.5lbs
Knee Raise – aprox 5 reps with 40lbs
Calf Raise – 190lbs
Periodization of Routine (%of 1RM/Reps/Sets) Used for all barbell lifts

Weeks
1  Mon 70/8/1  Fri:  80/6/2
2  Mon  80/6/2 Weds  85/5/3  Fri  95/2/1
3  Mon  85/5/2  Weds  90/3/3  Fri  95/2/1
4  Mon 80/6/2  Fri  85/4/1
5  Mon  85/5/2  Weds  90/3/3  Fri  95/2/1
6  Mon  90/3/2  Weds  95/2/2  Fri  100/1/2
7 Mon  80/6/3 
8  Mon  85/5/1  Weds  90/3/3  Fri  95/2/2
9  Mon  90/3/2  Weds  95/2/3  Fri  100/1/2
Aerobic endurance Program

Tues/Thurs/Sat/Sun

30minute Steep Hike without any resting periods

Each sessions shall progressively get harder through
#1 A weighted backpack
#2 Distance

The weight should increase slowly at about %10 avg per week until I reach 30lbs.
When the weight has increased to 30 I will increas the distance to a 45 minute hike then progressively add weight.

Diet

I’ve calculated my maintnance intake at about 2300 so I’m going to start conservatively at 2500 calories a day. With about 210 grams of protein at a bodyweight of 153lbs. Macronutrient ratio is something like 40% carbs/35% protein / 25% fat.

Supplements

Multivitamin, fish oil capsules, zinc, and calcium. Why calcium? my diet doesn’t include alot of dairy and probably does not supply my 1000mg rda.