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wow, actually I also missed the setup of which muscles on which day, so I'll go hams and shoulders on wednesday and rearrange the schedule a little bit for this week, then start with the right order next week.

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6', 212 lbs, ~15% BF

hams and shoulders

3x10x135 good mornings
6x10x135 straight leg deads
1x10x95 leg curls

3x10x85 med. g. barbell press front
3x9-10x85 med. g. barbell press behind neck
3x8-10x90 wide grip dumbell
1x10x30 lateral dumbel raises

good stuff tonight, shoulders are done.

*yawn* Hey dude, so how's your program actually going? Any more descriptive posting gonna be done? It's hard to comment when you're only lookin' at a slew of different numbers.

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haha well I can definitly see why this should only be done for a maximum of 4 weeks. I'm feelin the overall muscle exhaustion every day. I'm definitly focusing on eating that clean 4000 calories you mentioned, if not more. My diet has been consisting mainly of grilled chicken (sometimes with cheese), cottage cheese, tuna, sandwiches (just meat and veggies, usually on whole wheat bread), pasta, fish, potatoes of various forms, and fruits. As far as drinks go, besides the natural college beverages, they've been strictly gatorade and whole milk. and of course 2-3 75 gram protein shakes a day.

I have been looking at Animal pak stacks too, any input on how well those work and whatnot?

so since I got the order of the workouts out of order, I went with biceps and triceps today

tri's:
3x10x75 skull crushers (top of the head)
3x10x75 skull crushers (to the chin)
3x10x75 EZ bar seated extension
1x10x25 one arm reverse grip pressdown

bi's:
3x10x30s preacher curls
3x10x30s incline curls
3x10x30s standing curls
1x10x40 reverse curls

not even talking about today because obviously they will be a pump, but I've noticed some good size increase in my arms, especially triceps. all that pressing is definitly helping to increase size and strength.

so today was day1, time for quads

3x10x135 front squats
3x10x135 back squats (close stance)
3x10x135 back squats (med stance)
1x10x200 leg extensions

I swam some laps afterwords, no more than 3-400 meters to do some cardio.

I'm noticing that, even though I'm focusing on a stricter diet, I'm gaining some extra fat along with the muscle mainly around abs and chest.

day 2: chest/tri's

incline bench press: 3x10x135
decline bench press: 3x10x135
flat bench press: 3x10x135
cable flys: 1x10x100

skull crushers (chin): 3x10x75
skull crushers (head): 3x10x75
seated EZ bar extensions: 3x10x75
cable pressdowns: 1x10x120

so my tri's were pretty tired already from the 9 sets of pressing. I was actually only able to hi 8-9 reps on the 2nd tri-set of skull crushers, and 7-10 on the seated extensions.