Bodybuilding.net - Bodybuilding Forum

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
Fuze - 1 serving in the morning and 1 at night
Muscle Juice - Scoop in the morning, afternoon, and night


I plan on doing sets of 3 and 4. Sets of 4 will go with the more compound 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.


Week 1 Week 5

A2G Squats 185 235
Leg Extention 100 120
Leg Curl 100 120
Seated Calves 100 135
Standing Calves 105 135

Flat Bench 135 155
A1. Incline Bench DB 55 65
A2. Incline Flys 15 25
B1. Skull Crushers 60 75
B2. Closed Bench 60 75
Pressdown 80 100
Dips 15 45

A1. Lat Pulls 80 100
A2. Seated Rows 80 110
T-Bar Rows 90 115
Deadlift 245 285
BB Curls 65 75
21's 45 50
Pull Ups 5 9

A2G Squats 195 240
Stiff Legged Deads 195 210
Leg Curl 100 120
Seated Calves 100 135
Standing Calves 105 135

Seated Military Press 85 110
A1. DB Press 40 55
A2. Side Laterals 10 15
DB Shrugs 75 90
A1. Decline Press 145 155
A2. Decline Flys 15 25
Dips 20 45

Those are the weights I was using from week 1 to week 5. Week 1, I went a little light from what I am used to but made some awsome gains from week 2 to 5. Week 5 I was really pumped to finish my routine so I was pushing as hard as I possibly could.

I weighed in at about 145 at the beginning and will get the finial weigh in tomorrow.

__________________
Deadlift - 405X1
Squat - 325X1
Bench - 225X1

Golf Tee - Anyone who can bench more than they can squat and/or deadlift.

The weight range is a little sloppy but, I hope you can figure it out

Weighed in at 153 today. I would say I gained a solid 3 or 4 lbs.

best of luck dude

No I started it 5 weeks ago, and thats my outcome. The first numbers are what I started at then the 2nd numbers are what I ended at.

Good to see you posting dude!

With 1 gram of fat = 9 calories, you sure as shit will benefit with an increase . I strongly recommend you create an account with fitday.com and see EXACTLY what you're intaking per day. Guarantee you it's not nearly what you think it is. At one point, I thought I was taking in 450 grams of protein per day, but fitday thought otherwise (375!). IME, having an online food tracker is your greatest asset

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

I am gonna give it a try with the next routine. Thank you