my first serious bulk

[j2thecup]

im fairly new to bb.com and weightlifting in general. ive been doing some research for the past few months and sought the help of derek and the guys at team scivation. they put together a 12 week program for me including a meal outline. although ive competed in sports ive never lifted seriously, especially not with the intent of getting big. im planning on going back to my local junior college and running track. over the next 12 weeks i'll be following the team scivation program religiously in attempt to get bigger and better. im looking to make this a lifestyle change and not just a new fad that ill get over in a few months. enough background. my current stats are: 6'1" 172 lbs weighed in the morning. biceps are 14" waist is 32" and chest is a pitful 40". goal is to add a few inches to each measurement and hopefully be around a lean 190 lbs. sad to say ive already come a long way considering i was the same height and 155 lbs in high school haha.heres some current pics..soon to be used as my "before" pics.






^^^sexy white ass legs haha

[Ironlife]

best of luck on your journey man, well soon see you up to 190lbs.

[j2thecup]

alright...so i havent been online for a bit but here are my first two workouts...

thursday 3/26:
2 x 8 bench press
2 x 8 bent over rows
2 x 8 military press
2 x 8 shrugs
2 x 8 close grip bench press
2 x 8 concentrated curls

felt good. i know the sets are low but each week i go up 1 set until week 4 ill be at 5 sets of 4-8 reps then my routine will switch during week 5. im still making the most of every single rep really concentrating on my form and time under tension.

friday 3/27:
2 x 8 back squats
2 x 8 seated calf raise
2 x 8 stiff leg dl
2 x 8leg extensions
2 x 8 hammy curls
2 x 10 weighted lunges

weekend was used for my recovery. back at it going hard this week!!

[j2thecup]

monday 3/30
back to upper body...

flat bench- 2 sets x 8
bentover rows- 2 sets x 8
military press-2 sets x 8
shrugs-2 sets x 8
close grip bp-2 sets x 8
concentration curls- 2 sets x 8

my chest was feeling really good so i also added in 2 sets of db flyes along with some wrist curls for my forearms. i jogged about 1 mile afterwards. its been a while since ive done any form of cardio so i definitely have lots of room for improvement in this area...especially considering i want to be running track again by fall...

calorie intake is approximately 3000 with a bit under 200 g of protein..i think i need to bump this up a bit but i really dont think i can handle eating much more than i already do.. any suggestions??

[j2thecup]

lower body definitely got to me...but i think its payin off my quads look and feel awesome! gettin ready for long jump soon!!

[j2thecup]

my leg workout from yesterday was

back squats-2x8
calf raises-2x8
leg extensions-2x8
hammy curls-2x8
deadlifts-2x8 (hurting after this one)


last night (4/1)
just did some light cardio and ab work...lookin forward to upper body today

[j2thecup]

so this week i bumped my workouts up to 3 sets of 8 with similar lifts. i threw in some more isolation work.

thurs. 4/2
flat bench 3 x 8
cable crossovers 3 x 8
bentover rows 3 x 8
db shoulder press 3 x 8
db raises 3 x 8
shrugs 3 x 8
tricep pressdown 3 x 8
bicep curls 3 x 8

took friday off cuz saturday i was in a bball tournament n didnt wanna have dead legs

sunday
back squats-3x8
calf raises (seated and standing)-3x8
leg extensions-3x8
hammy curls-3x8
lunges- 3 x 8
deadlifts-3x8

so far i started at 172.4 and im now up to 174.9 on empty stomach. any suggestions???