Detailed Summer Workout and Picture Journal. Start: 6'3 185 lbs

[Funneir]

Well this summer I am going to put on some mass, while keeping my BF minimal. I plan to do this with a clean and strict bulk followed by a rigorous yet controlled cut.

Currently I am 6'3 (192 cms) and weight 185.5 lbs (84.1 kgs)

My primary goals are 1) Add an inch or so to my arms. 2) Have a visible six-pack. 3) Shape up my chest.

Diet is going to be the cornerstone of my plan, in my opinion 75% of my results will rely on my food and nutrient intake. The diet revolves around high protein, high complex carbohydrate, and good fats. In order to maximize these dietary goals, I will be consuming large amounts of dairy products and lean meats.

This is my general template of daily food intake:

8:15 A.M. - Zone Bar + 2 cups of skim milk
10:30 A.M. - Two skim string cheeses + 2 egg whites + 1 cup of milk
12:30 P.M. - Steamed Chicken + assorted vegetables + brown rice + a splash of brown sauce
3:00 P.M. - Zone Bar + ON Whey protein shake (using 1 cup of skim milk)
6:00 P.M - Pot Roast + brown rice + assorted vegetables
9:00 P.M.- Protein Shake (using 1 cup of skim milk, 1 bananna, 1 Tbls Flax Oil)

These foods are in addition to 10-16 cups of water consumed daily and assorted fruits.

I am going to be fairly strict with this diet, but will allow 2 or 3 "cheat" meals a week and some variation in each meal's time of day.

My workout routine is going to change as I experiment with it.
Currently the template is:

Monday: Chest
Tuesday: Shoulders/Back
Wednesday: Triceps/Biceps
Thursday: Legs/Abs
Friday: Rest
Saturday: Chest
Sunday: Shoulders/Back

I have considered putting Chest/Triceps and Biceps/Back together, but in the past my results with such a spread have been sluggish at best. Focusing on these vital muscle groups on seperate days might be a good jumpstart for the routine.

Along with weight lifting I will also be playing basketball 4-5 days a week. When it comes time to cut this will be comlemented with other cardiovascular workouts such as 20 minute runs and potentially rollerblading.

I am hoping to accomplish my goals by July 15th...This date may change as it might be too short term.

Please leave your comments, thoughts, critiques and questions. This is a thread for motivation as well as experimentation. I will be posting pictures weekly or biweekly, any critiques on my figure will be a great help.

[Forengi]

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[Funneir]

CHEST DAY

FLAT BB BENCH: 115 X 10, 135 X 10, 175 X 10, 185 X 5.5, 195 X 3
DECLINE DB BENCH: 55 X 10, 55 X 10, 60 X 7
INCLINE DB BENCH: 55 X 10, 55 X 10, 60 X 5
MACHINE FLYS: only 2 sets at 130

[Funneir]

SHOULDERS

Overhead presses
Military presses
Front Raises

just a quick update.

p.s.
weighed in at 187.5 this morning

[Funneir]

ARMS

Pullups: X 10, X 7, X 5, X 4
Standing bb Curls: 55 X 10, 60 X 10, 60 X 8, 50 X 10, 50 X 10
Hammer Curls: 25 X 10, 30 X 10, 30 X 10
Seated behind the head DB raises: 45 X 10, 50 X 10, 55 X 9
Close grip bench: 70 X 10, 70 X 10, 70 X 10
Skull Crushers: 45 X 10, 45 X 8, 45 X 7

[Funneir]

I decided that my diet was a bit too light, so I am adding about 300 calories of high protein foods and simple carbohydrates.

[Funneir]

CHEST DAY

FLAT BB BENCH: 135 X 10, 175 X 10, 185 X 7.5, 195 X 4
DECLINE DB BENCH: 60 X 8
INCLINE DB BENCH: 55 X 10, 60 X 7, 60 X 5.5

Saw a 2 rep increase on my 185 bench and a one rep increase on my 195 bench.
Happy with the lifts today.

[Funneir]

SHOULDERS/BACK

Shrugs: 60 X 12, 70 X 12, 75 X 10
Military Press: 95 X 10, 95 X 8, 95 X 8
Overhead Presses: 45 X 10, 45 X 7, 45 X 5
Side Raises: 20 X 10, 20 X 10, 20 X 10, 20 X 16
Not sure of the back excersize names:
Standing rows: 45 X 10, 80 X 10, 80 X 10
Foward rows: 45 X 10, 65 X 10, 65 X 10

Pretty crappy workout today, just wasn't feeling the gym. Cheated pretty badly on diet with 3 McChicken sandwichs and a double cheeseberger (didn't eat all day.) Hopefully it will only help add some mass in the long run and a little extra fat for me to burn off later on. I will be posting new pics today after the gym.

[Funneir]

ARMS

Here are this week's pics. Comments are always welcome.

[Funneir]

CHEST DAY

FLAT BB BENCH: 135 X 10, 185 X 10, 200 X 4.5
INCLINE DB BENCH: 55 X 10, 60 X 10, 65 X 7
MACHINE FLYS: 120 X 10, 140 X 10

I increased my flat bench 2.5 reps for 185 lbs, and both increased my reps and weight on the last set at 200. My Incline DB bench also saw notable increases. All together I am very happy with todays results.

[Funneir]

Chest Day

Flat Bb Bench: 135 X 10, 185 X 10, 205 X 3, 185 X 6.5
Incline Db Bench: 50 X 10, 55 X 10, 60 X 8,
Machine Flys: 120 X 10, 140 X 10

[Funneir]

I'm not going to lie, this strict diet thing hasn't been going as planned. I skip meals, cheat left and right, and just don't take it seriously anymore. Atleast I continue to go the gym and see progress. Here are my latest pics.