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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

__________________
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!

for my work out(s) I did about a one minute break between each one

Work out for week 1. Week two will be the same, but gonna switch around what lifts I'll do.

Lifting Routine: Week 1

Day one

Monday--

Biceps/Triceps: Preacher Curls, 5 sets, reps, 15, 12, 10, 8, 6, standing s-b curls, 5 sets, reps, 15, 12, 10, 8, 6
Skull Crushers, 5 sets, 15, 12, 10, 8, 6, tricep pull down, 5 sets, reps, 15, 12, 10, 8, 6.

Day two

Tuesday--

Fore arm/Shoulders: Military, back, 4 sets, 10, 10, 10, 10, front, 4 sets, 10, 10, 10, 10, standing, 3 sets, 8, 8, 6
Barbell Wrist curls, 6 sets, 15, 15, 12, 10, 10, 8, Barbell reverse curls, 4 sets, 10, 8, 8, 6

Day three

Wendsday--

Chest: Bench, 4 sets, reps, 15, 12, 10, 8, incline, 4 sets, reps 3, 10, 10, 10, decline, 3 sets, reps, 10, 8, 6

Day four

Thursday--

Abs/Quads: Cable Rope crunches, 6 sets, reps, 15, 15, 12, 12, 10, 8, 6, leg raises, weighted, 4 sets, reps, 10, 10, 8, 6
Back Squats, 5 sets, reps, 12, 10, 10, 8, 6, hack squats, 4 sets, reps, 10, 10, 8, 6

Day five

Friday--

Calves: Standing calf raises, 5 sets, reps, 15, 12, 10, 8, 6, seated calf raises, 4 sets, 10, 10, 8, 6

Forgot to add this, in the mourning when I wake up, to help awaken my self, I do 50 push ups, 10 normal, 10 fist clenches, 10 fingers out, 10 doing a 35 degree thing, feet up on the couch, and 10 with my hands together, this works the chest well. Thinking of adding in some jumping jacks too. Just helps, I wake up 4-5:30 am in the mourning to get ready for school, and work on finishing up some home work.

Basicly my diet for durring the week, school time, wake up, have 4-10 eggs, few peices of bacon to get in some fat, along with the eggs. Later, have a protein drink, around 11 am, I should work on eating, but hard from getting class to class. Get home at 3 pm, eat some veggies + chicken, get some carbs + protein in. 4pm, protein shake for pre work out, 5pm, post workout shake. 6pm or around then, more chicken for protein. 7 or so, more chicken, around 8 or so, protein drink again...

First week went off well, got myself back into the motion.

Gonna start my upper body body routine up again. And work on bulking up, reading a book right now by John Little. Its called Maxe contraction training. I have just read a few chapters of it so far. But John says some awesome stuff in it.

(i.e) I have done Max: OT for about 3 mounths, last years October-Dec or so. And I have gained alot of muscle and strengh in diffrent areas. And reading the MCT book so far, they do 1 set, 6 reps, but all kinds of diffrent lifts. To me, I like doing a few diffrent lifts, with few reps, with high intensity.

He goes over alot of Mike Mentzar, and with his training. Most bodybuilders, also what I read from Ashim, do at least 4-10 exersises per muscle group. To me, this would tire me out, and burn me up. But I am going to switch soon to my full body work out, but its not going to be exactly a 3-day routine per week. Gonna go for this, maybe, 2 days, 3rd day-off, 4th and 5th lift, 6th, and 7th-off. Re do the next week, diffrent lifts switched all around.

Reading several books right now on high intensity training, will get more info soon.

good going so far bud.... u say 400 lbs squats...? man.. thats AMAZING...!!!

keep up the good work...