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Ive had a look over some 5x5 programs ive found on the net they look solid for adding strength most of them are 3-4 workouts a week with splits that are either upper or lower or basic compound lifts...

Phil heath played college ball for a few years

Wow this is a tough list to compile id have to say

1. Sergio Oliva - Classical bodybuilder
2. Kevin Levrone - Dont need to explain this one
3. Dennis Wolf - Future Mr O
4. Dexter Jackson - This...

Your diet is the most important aspect too many people over look it, from the sounds of it your not eating anywhere near enough, your taking in 4 meals two of which is made up of pizza and chicken...

I for one hope the house does well from time to time i tend to watch his leg training videos for inspiration he has sick quads dont even have to mention those calves and if the judges do start...

I slipped my disk doing heavy hack squats i could hardly walk for a couple of months, i started doing alot more stretching for my back and concentrating on strict form when squatting this was 1 year...

Ive always been a big fan off

Mon:Chest-Shoulders-Tri's
Wed:Legs
Fri:Back-Biceps-Forearms

however with your current one how many sets are you doing on each bodypart?

Also with your...

What type of routine are you coming off now?

I would have another meal or two of protein and carbs so have maybe a couple of tuna and mayo on wheatbreads as another meal or tuna with pasta or rice. Also maybe have an egg omellette for breakfast...

Regarding your diet, asides from the hard boiled eggs as a snack your only eating two meals i would bump that up to atleast 3-4 solid meals.

Well basically its time for new routine and im stuck as to what i should do, ive pretty much just come of a push/pull/legs routine and found that worked quite well for me, my goals are pretty much...

Okay due to several reasons im going to be changing up my routine id rather do it now than get further into my cycle and then change, several factors have caused this but i wont go into that, so im...

Okay i didnt manage to update my journal yesterday so ill be putting up my results for my Day 1 and then ill be posting todays Day 2 results.

First of all Day 1 and this was my second workout...

Day 4 today and its time for a rest before im back into the cycle tommorow, which will include my first post for a day 1 chest/back routine till then stay cool... im off to bulk!

Good work from what can be seen in the pics u got any of lats or legs? Apart from that keep going the way you are can definitely see the improvements.

I believe the smith machine does have its value, i like to use it to mix up training sure free weight is ideal for your stabilizers etc but the smithy is still useful i like to use it to break...

Day 3 today and it was time to hit the shoulders, biceps and triceps this is how the workout went.

Shoulders-
Dumbell Standing Lateral Raises:
(1)10kg - 12 reps
(2)12.5kg - 6 reps
(3)12.5kg -...

So my workout journal will start on day 2 as i was unable to log day 1 due to forgetting my journal :-/ not to worry i remembered it for day 2 and here is how my leg workout went.

Lying Leg Curl: ...

Im leaving nothing to chance ive decided im going to keep a detailed log of my training that way i can check back on my progress therefore i can keep challenging myself in the gym and hopefully my...

If your a complete beginner aim towards using mostly compound lifts to get a good base the only exercises you want to really focus on is bench press, squats and deadlifts get strong in those three...