Bakkilys lifting Journal, the swing into the thing.
I am just doing a split work out for two weeks, then gonna switch to full body, gonna follow Ash's journal, and daily work outs.
But I restarted up on my diet, did the WaterBury 10x3 program, was great. Gonna do it again soon. But I have decided I want to build up on mass first, replace some of the fat with muscle for a few mounths. Then work on cutting.
Day one
Arms: Biceps, preacher curls, 55 lbs, 15 reps, 65 lbs, 12 reps, 75 lbs, 12 10 reps, 85 lbs, 10 reps, standing bb curls, 80 lbs, 10 reps, 85 lbs, 10 reps, 95 lbs, 8 reps
Triceps: Tri pull downs, 50 lbs, 15 reps, 50 lbs, 15 reps, 70 lbs, 12 reps, 70 lbs, 12 reps, standing tri curls, 45 lbs, 15 reps, 55 lbs, 12 reps, 65 lbs, 10 reps, 65 lbs, 10 reps
Diet
9am 5 eggs, 35 grams of protein, 20 grams of fat + cooking oil added another 10 grams of fat
11 am, pre work out shake, 30 grams of protein, 5 carbs,
12 pm, after work out shake, 30 grams of protein, 5 carbs,
3pm chiken, 60 grams of protein, 3 carbs, cooking oil added another 10 grams of fat
5pm tuna, 26 grams of protein, 12 grams of fat, from maynaisse, 12 carbs
did some cardio, jogged 2 miles
6:30 pm, protein shake, 30 grams of protein, 5 carbs
7:30 pm, chicken, 60 grams of protein, 10 grams of fat from cooking oil
so 300 grams of protein, 54 grams of fat, 22 carbs
near 2,500 calories
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230 pounds, 22ish percent bf, 5'11
Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)
Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!
Give Blood, Play Rugby!
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