14 Week Transformation

Hello to all, the sun is out and I'm currently finishing my 3rd week at 'One' and I'm ashamed to say I haven't trained since the 15th Feb!..
From Monday I will have exactly 14 weeks till my brothers wedding in Italy and there you have it - My motivation.
I will be training 5 days a week with 2-rest days In-between. My goals are varied between Sports Conditioning (back onto cricket again) and looking to put on some lean muscle mass.

My current weaknesses are my legs from numerous injuries and Arthroscopies so I will be looking to incorporate legs into at least 2 days of training including 1 strength day.

For added motivation I will be adding a Blog with my progression throughout these 14 weeks to keep you all updated with my progression including my measurements and skin folds changes.

My weeks training will look like the following:

Monday - Legs & Back (6-8 Reps)
Tuesday - Chest (6-8 Reps)
Wednesday - Legs Conditioning (12-15 Reps and Dynamic Stretching)
Thursday - Shoulders and Arms (6-8 Reps)
Friday - "The 300 Workout" which consists of the following.
- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
- 50 "clean and press" at 36 pounds (a weight-lifting exercise)
- 25 more pull ups for a total of 300 reps

The idea behind the 300 Circuit is to complete the 7 exercises at your quickest time possible whilst maintaining good form. Throughout the 14 weeks I will be able to perform each exercise more efficiently with less rest times, and there you have it - Progression!

Wish me luck!

Scott