Monday/Thursday- chest/shoulders/triceps
4-2-2 Tempo
2 mins. rest

M-Db press- 3X10 30lbs. (each)
M-Incline Bench press- 3X10 75lbs.
M-Close Grip Bench- 3X10 55lbs.
M-Shrugs- 3X10 45lbs. (each)

T-Push press-3X8 45lbs.
T-Parallel Dips- 3X10
T-Floor press-3X10 100lbs.
T-Cheated lat pushdown- 3X10 70lbs.


Cable Pull downs- 3X10. 50lbs.
Stability ball crunches- 3X10

Tuesday/Friday- back/legs/biceps
4-2-2 Tempo
2 mins. rest

Free Squat- 3X10 55lbs. (gradually adding)
Deadlifts- 3X5 50lbs (gradually adding)
Bulgarian Squat- 3X10 each leg 30lbs (total)

Close Grip Chins- 3X10
One arm row's- 3X10 35lbs.
Preacher curls- 3X10 45lbs.

Dead Bug, Doggy- 1X25

Recovery movements
Pushups- 3X15 M&T Morning&Night
Squats- 3X10 T&F Morning&Night
Back exercises- M,T&S Night


Started a new thread, last was too much of a pig-sty. I added ab movements each day. Nothing too much. Also, added bulgarian squat and floor presses to help my squat and bench out. Hyperextensions could be added next week most likely and rotator cuff work.

Age: 18
Height: 5'10
Weight: 145lbs [140lbs]
Max Bench: 145 lbs
Goal Weight: 150 lbs (End of year)
Goal Bench: 160 lbs (End of year)
Goal Squat: 140lbs (End of year)
[ ]- denotes a change

Here is my bulking diet:

Meal 1 (breakfast) 7:00a.m.
2 egg whites (poached), 1 egg (poached), 1 slice wheat bread, 1 cup orange juice, 1 tbls ketchup, banana; .5 litre of water.

Meal 2 (lunch) 10:00a.m.
0.7 can tuna, 2 slices wheat bread, lettuce, 1tbls mayo., 1 cup low fat yogurt, 1/4 cup pistachios, peaches, and carrots; .5 litre of water.

Meal 3 (post workout)
2 litre of water
1.5 scoop whey protein
Granola Bar + 46g dex (75g-100g total)

Meal 4 or 5 (as soon as I get home)
90 grams of Old Fashioned Oatmeal in milk.
1 cup fat free yogurt.
Scoop of jelly.

Meal 4 or 5 (dinner)
4 ounces steak, 80g brown rice, and vegetables; a litre of water.

Meal 6 (before bed)
2 scoop Natural Peanut Butter, 1 glass milk (blended together)
Banana

This diet yields 3,200 calories. 420g carbs, 190g protein, 85g fat.(51%, 24%, 25%)
(I only count dairy, meat, and protein shakes as my actual protein)

Weight Gained: 5lbs
Time Elasped: 1 month

My routine is so exhausting; most of the time halfway through my routine im dead. Legs are the worst part. Bulgarian squats are hammering legs hard. I can only do it once a week to start.

Its tough to stick to my meal plan. My stomach can't hold down what im giving it some days. For now, I'm lowering my water intake to .5liter per meal.

I raised my shrug weight and lowered my incline bench weight. Hopefully, dips will work out better than last week.

Oh, quit crying! JK...there's no shame in dumping a couple reps or a set here and there until you build up your work capacity. Over all your training schedule looks good. I'm surprised you didn't give yourself Weds off and go M,T,Th,F...but if what you have is working for you, go with it.

Here are some videos. I'm really just starting to get into everything. People can comment on my form or w.e. you want:

http://media.putfile.com/Squat3
http://media.putfile.com/Deadlift3
http://media.putfile.com/Bench35

Evo. I won't cry just trying my best. I'll have to step up my efforts haha.

I updated squat and deadlift. Im feeling better about the BiG ThReE. Was working on my form all day today. With my squat, I placed a 2x4 board under my heels. I felt like a new man!

How the heck can people afford those damned expensive protein powders? It's like 40 dollars canadian for 2lbs.

Come again. Expensive, I get my 2lbs of whey protein for $13. Lasts for nearly 1 month. Don't know where your shopping
(try to post journal related topics only)

i dont like your form on the bench, your arms are not stight wen you push back up, der on a slant

Good point! I'll have to try and work on that. Maybe thats why the inside of my shoulders hurt when I bench sometimes.

Yeah, I just went in my basement and was benching. Felt a much better stretch in my chest when I fixed my arms. I hate when I do lil things wrong. OoPs.

Your squat is kind of hard to judge because the video is to the side.

On your bench, it seems like you're not squeezing your shoulder blades together.

On your deadlift, you're leaning to far forward and it looks like you're completely pulling up with the lower back. Remember, you want to pull back at an angle and not straight up. Work on keeping your back tighter and more straight. Also, don't start your deadlift where you're completely bent over like that.

Day 1 (of log)
Monday Nov. 27

Raised squat weight to 75lbs. I was gassed midway through the third set. Form got a lot better. Besides lower part part of my shoulder really hurting after I was done.
Lowered weight in bulgarian squat to 20lbs total. Dropped calf raises and ab work.

I was really tired after the first 3 exercises but I did good. I can't whine so im just going to toughen up. haha. Also, with the changes in my diet and all this squat work my legs are feeling more solid then ever.

Quote:I still have couple questions. You say get your glutes between your legs when you dive and arch your low back and glutes maximally. Really, not sure what these mean. Also, you say take a narrow grip but I have a shoulder problem that gets aggrivated when I do that. Is it ok to go really wide?

Trying to dive straight down is important for the long-limbed, and I remember you saying you've got long limbs. But if I remember wrong, you can forget this part. With getting your glutes between your legs I basically mean to try to get your glutes straight down, and not back. This can be done by pushing your knees out to sides (by trying to split the floor with your legs), and also at the lowering (eccentric) part of the lift keeping your upper body loose and your elbows in the front, like in a clean or an olympic front squat. This is why it would be better to have a narrow grip, but if you've got shoulder probs, then yes, go as wide as you have to to not let it hurt.

With arching your low back and glutes, well, basically I mean that don't let them bend in the wrong direction. While standing, contract your low back and see how your low back and glutes seem like. In optimal case, you should have them "arched" like that even in the bottom position of the squat (or deadlift or whatnot). But not many have it like that. I've seen only a few arch that good, and though I haven't seen myself squatting, I doubt that I belong to those who can.

Hope that cleared any. The points are harder to explain than I thought.

Monday Dec. 5

Best workout to date. FeLt oOo sOo goOd toDaY . Lowered bar 2 inchs above chest on benching movements, which worked out better. Raised weight to 60lbs total on Db press. Felt good. Fixed position on close-grip bench, had to bring the bar below my whole chest to work tri's correctly.

Tomorrow has to be taken off. My core is too sore from squats and deadlifts 2 times a week. Plus, I got called to work and had lift heavy trays all night on Sat.. I'll get some light work in and do biceps.

MIR that helps some! Thanks for trying to help. When I try to contract my low back, I don't really feel a change or an arch.

No probs. It's not that easy to explain in English.

Thrusday Dec. 8

Used assited dip machine set pin at 40lbs. Single arm extensions are scratched they give a sharp pain in my tricep (right above elbow) in the same spot dips did 2 weeks ago, when I did them incorrectly. Cheated lat pushdown made my triceps feel huge. I only saw one guy do it before where you lean your body into it and push your arms a bit to the side.
Note to self: Chest dips are amazing.