200 Pounds for 2009

[freeindie]

Hi,

I've decided to start a workout journal to help me stay in line.

Going to try to bulk up to 200 pounds this year at be at about 10% bf.

I'm 156 pounds at the moment with about 15% BF.

I'm taking creatine, noxplode, zma, bcaa and fish oil tablets.

I'm eating just over 3000 calories and my ratio is 40pro/50carb/10fat

I have a five day split that I started yesterday.

I will post everyday to let you know how I am going, I have included a picture of what I look like now, and will update pictures every month.

Wish me luck and feel free to critique.

http://img73.imageshack.us/img73/2967/cvcwn9.th.jpg (http://img73.imageshack.us/my.php?image=cvcwn9.jpg)

[freeindie]

Day 1: Arms Workout

Day 1: Arms Workout- (All Exercises 10reps/8reps/6reps/4reps) (or Till Failure occurs)

Barbell Curls 16kg/18kg/20kg/26kg
DB Hammer Curls 7.5kg/10kg/11kg/14kg
Pull Downs 10kg/15kg/20kg/20kg
Standing French Press 12kg/15kg/22kg/25kg
Forearm Curls 5kg/9kg



Workout went good, had a really good pump, hopefully today's workout will go just as good.

I've noticed a drop in my bodyfat from last week so I might up the calories a little as I don't think I'm getting enough carbs. I will add in a pre-workout pasta dish.

[freeindie]

Day 2: Shoulder Workout

10/8/6/4 reps for all exercises

DB Side Raises
DB Forward Raises
Barbell Press
Medium Grip Upright Riw
Bent Over Flyes


Good workout, exhausted after.

[freeindie]

Day 3: Back Workout

10/8/6/4

One Arm DB Row- 14kgs/16kgs/20kgs/22.5kg
Wide Grip Pull Down- 45kg/45kg/50kg/55kg
Deadlift 60kgx6 rep 71kgx4 reps

Was pretty tired today so didn't do much exercises, I'm going to take a rest day tomorrow and will be back on friday.