2nd Semester Training
 

History: I have lifted for about 4 years and made some good gains. I began at 90 lbs. as a Sophmore in highschool. I am now at 140lbs. as a freshman in college and looking to get to a 165 - 175 range within the next few years.

The past 4 to 5 months has been a slacking time due to freedom from the parents ie, partying. The past 2 weeks I got back into the gym and got back into the swing of things, getting my body prepared for the next few months of training.

Eating: I have never documented or counted my food intake. I am a very clean eater, eating essentially protein, carbs, and a small percentage of fats. I am looking to up the fat intake a little bit to see if it produces more results. I also generally have a cheat day once or twice a week (Beer and pizza).

6 - 9 Meals a day

Supplements:
Noxplode - 1 serving before and half serving after workout
Glutamine - 1 serving before and after workout
Fuze - 1 serving in the morning and 1 at night
Muscle Juice - Scoop in the morning, afternoon, and night
Random Protein Supp. 1 before workout and 1 after


Routine: As of right now I feel I might overtrain and lose motivation, which is why it is only a 4 or 5 week routine.

I plan on doing sets of 3 and 4. Sets of 4 will go with the more substantial lifts (squating, benching, rows, deadlifts) which sets of 3 with be more aimed towards isolation. All weights will be kept the same that day, but the next time my goal is to increase.



Day 1 - Chest and Shoulders
Flat BB
A1. Incline BB
A2. Incline Flys
Standing Military
Seated DB Press
B1. Front Raise
B2. Bent Over Raise

Day 2 - Legs
A2G Squats
Leg Press
Seated Calves
Standing Calves
Still Legged Deadlift

Day 3 - Back and Arms
A1. Skull Crushers
A2. Close Bench
Weighted Dips
B1. BB Curls
B2. Pull Ups
Dead Lift
BB Rows
C1. Lat Pull
C2. Seated Row

Day 4 - Off

Day 5 - Chest and Shoulders
A1. Decline BB
A2. Decline Flys
Flat DB
Seated BB Press
DB Press
Standing Flys

Day 6 - Legs
A2G Squats
Leg Curl
Stiff Legged Deadlifts
Seated Calves
Standing Calves

Day 7 - Back and Arms
A1. T-Bar Row
A2. Spead Pulls
Deadlift
A1. Preacher Curl
A2. Hammer Curls
C1. Skull Crushers
C2. Closed Bench
D1. Weighted Dips
D2. Dia. Push Ups

Advice would be appreciated

Began my first day. I was pretty pumped to go to the gym, very motivated. At the gym during my incline press I got really fatigued during my 2nd and 3rd set but still managed to pull out 5 reps. As of right now I feel pretty good, the noxplode gave me some real nice pumps and energy. Still I am pretty dissapointed with the amount of weight I used. 4 months really took its toll on me.

Day 1 - Chest and Shoulders
Flat BB - 125X4X5
A1. Incline DB - 45X3X5
A2. Incline Flys - 15X3X5
Standing Military - 5X4X5
Seated DB Press - 30X3X5
B1. Front Raise - 45X3X5
B2. Bent Over Raise 15X3X5

Today felt very very good. My legs are feeling awsome and well pumped. It doesn't seem that I have lost much mass or muscle during my long break. No it's time to fire up the Foreman grill and eat to my stomaches content. I also found a new lifting partner which is very helpful.

Day 2 - Legs
A2G Squats - 175X4X5
Leg Press - 205X3X6
Seated Calves - 80X4X12
Standing Calves - 125X3X12
Still Legged Deadlift - 185X4X5

I went to the gym pretty tired, but still motivated to move some weight. I noticed my bicepes getting incredibly tired to the point I could barely move my are. The bad thing about that is I wasn't even donw with my routine yet. I think after this week I am going to move biceps to leg days and keep back and tries together.

Day 3 - Back and Arms
A1. Skull Crushers - 55X4X5
A2. Close Bench - 55X4X10
Weighted Dips - 7X3XBW
B1. BB Curls - n/a
B2. Pull Ups - n/a
Dead Lift - 225X4X5
BB Rows - 85X4X5
C1. Lat Pull - 80X3X5
C2. Seated Row - 80X3X5