Following My First Year Diet & Training | 4,000 CALORIES + FREE Beginners Full Body Program

In today's video I go way way back to when my lifting journey started, in 2013. Like most people when they first start out, I didn't know much. So I decided to follow a day of my diet and training that I logged back in my journal. Throughout the video I talk about the do's and don'ts as well as how I would do it differently now!

The day consisted of a 4,000 calorie diet with TONS of protein as well as an insane leg workout that came out to 27 sets. Potentially some unplanned donuts were consumed in the process too :)

To help get you started, I put together a 3 day/ week full body routine that I wish I could go back and follow:

Day 1
- Squat 4x5-8
- Bench Press 4x5-8
- Pendlay Row 4x5-8
- Lateral Raise 3x12-15
- Lat Pulldown 3x10-12
- Barbell Curl (superset) Skull Crusher 3x10-12

Day 2
- Deadlift variation of choice 4x5-8
- Standing Press 4x5-8
- Chest Supported Row 3x10-12
- Incline DB Press 3x10-12
- Shrugs 3x10-12
- Tricep Pushdown 3x12-15

Day 3
- Squat 4x5-8
- Close Grip Bench Press 3x8-10
- Pendlay Row 4x5-8
- Reverse Pec Dec 3x12-15
- Neutral Grip Pulldown 3x10-12
- Incline DB Curl 3x12-15

**Standard linear progression scheme**
** Rest day between workout days- Typical workout split (Monday/ Wednesday/ Friday)**
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Видео Following My First Year Diet & Training | 4,000 CALORIES + FREE Beginners Full Body Program канала Will Tennyson