3Day Full Body W/O

[Bezoar]

I quick working out for a while (about a year). Here i go again. I've decided to do a 3 day a week full body routine.

Heres my split:

monday:
squats
incline bench
pull ups
weighted sit ups
tri pushdowns
calf raises
dumbell row

wed:
deadlift
lunges
closegrip
front raises
lateral raises
lat pulldown
flies

friday:
bench
front squat
military press
bicep curls
rows
forearm curls
abs

yes that is it. it is my first full body routine. I am expecting a lot. I will add a picture shortly. I plan to do this routine for a few months.

I'm eating 5-6 meals a day w/ about 30 grams protein. I will start taking creatine shortly as well and possibly a pre workout supp.

I plan to take weekly pictures to mark progress. I expect a lot. I want to get back to a shredded 185. Right now I am around 180 and not ripped.






ps here are my teeth. I am using a whitening product. Ill keep u updated on that too.

[Bezoar]

heres my first week of w/o's

monday
squats 3x10 at 135, 185, 205
Calf Raises 3x10 at 135
Incline Bench 3x10 at 135
Pullups 3X8
Tricept Pushdowns 3X10 at 90lbs
Single Arm Rows 3X10 at 40lbs

Wed
Deadlift 3x10 at 185, 225, 250
Lunges 3x10 at 135
Closegrip bench 3x10 at 95, 115, 125
Front raises 3x10 at 15lbs
lat raises 3x10 at 15
Lat pulldown 3x10 at 90, 140, 160
Flies: 3x10 at 25

Friday
Bench 3x10 at 185
Front Squat 3x10 at 135
Military press 3x10 at 65, 75, 95
Rows 3x10 at 140, 190, 200
Curls 3x10 at 20, 25, 25
Forearm Curls 3X10 at 20, 25, 25
Weighted Sit ups 3x10 at 25

[Bezoar]

Here comes week 2:

Monday #2
Squats 3X10 @ 135, 185, 205
Calf Raises 3X10 @ 135
Incline Bench 3X10 @ 135
Pullups 3X10
Weighted Sit ups 3X10 @25
Tri Pushdowns 3X10 @ 90, 100, 110
DB Row 3X10 @ 40

[Bezoar]

Here are my goals for the program. I'm planning to do it for 8 weeks. Currently on week 2. If I continue to progress throughout the program I will continue for another 4 weeks. Otherwise I might switch to a hypertrophy 4 day split. We'll see.

For starters I need to buy some more 45lb plates. I've only got 250 lbs in weight and not many dumbells.

By the end of this program I want to max out at 225X5 on bench, 275X5 on squats, 300X5 on deadlift, and 135X5 of Military Press.

I want to be more tan.. I'm tanning once a week. I'm not concerned with my weight as long as I get leaner.

I'm throwing some light running in here too. A couple days a week.

[Bezoar]

Current diet is around 6 meals a day. I'm having trouble not eating more. I'm getting down at least 24 grams protein every meal.

I'm having high carbs upon waking and pre and post w/o. Other meals are low carb, especially the one before bed. I've been eating tuna, deli meats, have some whey protein, fish, beef, ect. Carbs are mostly fruits, salad, rice, and whole wheat breads/crackers.

[Bezoar]

I will start some supps here soon once I have the funds. Hopefully in the next 2-3 weeks.

Superpump
Size on
Syntha 6 (i love that vanilla)

[Bezoar]

Wed #2

Pushed it hard today. I need to buy more weights... only have 250 lbs of weight. Intensity was good.

all exercises are 3X10
DL: 225, 250, 250
Lunges: 135, 135, 145
Closegrip: 115, 125, 135
Front raises: 15, 15, 25
Lateral raises: 20,20,20
Lat pulldown: 140, 180, 190
db Flies: 25, 24, 40


my diet is alright. I'm going out to the bars almost every night so i've been drinking a bit. need to go out w/o the booze so i can lean up. need to lock this **** down.

[Bezoar]

Heres pics 1.5 weeks in.

[Bezoar]

fri week 2 3X10

bench: 185, 185, 185 (9)
front squats: 135, 155, 175
military press: 85, 85, 85
Cable rows: 180, 205, 205
Curls : 25s
Forearm curls: 25s
Weighted situps: +40lbs

good workout. squats went well. i need to start w/ more weight next time. bench was a bit weak today. couldnt get my last rep up. shoulder is still hurting a bit from my bike wreck, its popping a lot but i can handle it.

i need more weight.

[Bezoar]

monday week 3

I took some pics for week 3. My shoulder has been hurting so i skipped incline bench and threw in flies instead

all exercises are 3X10
squats: 185, 205, 205
Calf raises: 135, 135, 135
Pullups: 10, 10, 9
Weighted situps: +40, 50, 60
tricep pushdowns: 90, 100, 100
DB rows: 40, 40, 40
Flies: 25, 25, 25

I'm going to start some rehad for my shoulder today and try and lay off it as much as possible by lifting.

heres week 3 pics:

[Bezoar]

heres the diet i chose:

2600 calories broke down into 6 meals a day. I'm going to eat a majority of my carbs upon waiting and pre and post workout.

180 grams protein
67 grams fat
320 grams carbs

i might fool with these a bit and up the protein and lower the carbs. I need to quit boozing it up. Thats ****ing me up.

[Bezoar]

wed #3

everything is 3X10

Deadlift: 225, 250, 250
Lunges: 135, 135, 145
Closegrip: 115, 125, 135
Lat pulldowns: 180, 190, 205
DB flies: 25's....

i skipped shoulders and will continue to do so until i start to feel better. good workout. i need more weights though. ****ing lunges are a bitch... i love them.

[Bezoar]

friday #3.

bench 185, 185, 195
front squats 155, 175, 185(8)
skipped military press
cable rows 205......
db curls 25's.....
forearm culrs 25's.....
Abs +40, +60 +20(behind the neck)

ill have more progress picks up on monday. peace.

[Bezoar]

monday #4

squats: 185, 205, 225
Calf raise: 135......
Pullups: 10, 10, 8
Sit ups: +20lb behind the neck...
tri pushdowns, 90, 90, 90
DB Rows: 40.....
DB flies: 25....

i weighed in at 182 today.

[Bezoar]

was sick last week. i missed one of my workouts but im playing catchup now.

here are my week 6 pics. my legs have gotten a lot stronger.