KTHNXBYE's Workout Log :: The Path to a Bigger and Better Man

[KTHNXBYE]

Bio:
Throughout my whole life I've always been a 'chunky' kid and recently I dieted down through cardio and full body routines. Now I want to kick it up a notch and gain some lean body mass. My ultimate goal is to compete. I have always loved bodybuilding, but just recently started giving it my all. I think after I gain enough weight I will compete, but for now its gaining enough weight so I don't look like a skeleton up on stage!

Height:
5'8''

Weight:
150 - 155

Split:
Quads / Hams
Chest / Triceps
Back / Biceps
Shoulders / Calves / Abs

[This changes every 4-8 weeks and always open to criticism on my split as well]

Supplements:
ON 100% Whey Protein
ON 100% Casein Protein
Creatine Mono
Purple Wraath
Centrum Multi-Vitamin
Fish Oil

Diet:
3,200 - 3,700 calories per day has been giving me solid steady gains. I will add more if needed though.

Most Recent Pictures:

Back:

Double Bi:

Lats:

Most Muscular:

Quads:

Calves:


I hope all of you follow along on my journey and I look forward to your advice and comments. Thanks!

[extremenergy3]

In.

[xquick]

in.......damn not first. good luck man, will be following

[thickmasss]

Solid!

[cyde]

Nice to see a 4 day split. Have you decided on which exercises you'll perform on each day?

I wish I started when I was your age. Keep up the hard work, man. You're going to look like a freak by your early 20's

[soundcheck129]

Niiice. Let's see some swole action.

[KTHNXBYE]

In.

in.......damn not first. good luck man, will be following

Solid!

Thanks guys. I'm definitely looking to add on some serious mass and hopefully you guys can help me along the way.

Nice to see a 4 day split. Have you decided on which exercises you'll perform on each day?

I wish I started when I was your age. Keep up the hard work, man. You're going to look like a freak by your early 20's

quads/hams

squats
leg curl
leg extension
bb lunges

chest/tri

db flat bench press
bb incline press
dips
flys
overhead db extension

back/bi

deadlift
chin up
lat pull down
db shrug
one arm db row
bb curls
db hammer curls

shoulders/calves

shoulder press
side lateral raises
bb calf raises
seated calf raise

Thats what I have so far. Would love any and all comments/criticism because I'm going to start it on Monday and I've never done this perticular split before.

Niiice. Let's see some swole action.

Oh. We will!

[Rodzilla]

you're ripped n' **** son. Lets see you add some mass! 4 day split..nice, somebody understand recovery

[KTHNXBYE]

you're ripped n' **** son. Lets see you add some mass! 4 day split..nice, somebody understand recovery

thanks a lot. i know that you know you ****, so can you just look through the post two posts above and look at my routine. i was thinking 4 sets for all core lifts in the 6-12 rep range, and then 1-3 sets for isolation lifts in the 8-12 rep range. any help is appreciated.

[cyde]

Thanks guys. I'm definitely looking to add on some serious mass and hopefully you guys can help me along the way.



quads/hams

squats
leg curl
leg extension
bb lunges

chest/tri

db flat bench press
bb incline press
dips can you do 8? add weight!
flys
overhead db extension

back/bi

deadlift
chin up can you do 8? add weight!
lat pull down i would do rows before lat pull down. either bb row, tbar row, or stick with the DB's if your form is solid
db shrug
one arm db row
bb curls
db hammer curls

shoulders/calves

shoulder press
side lateral raises
bb calf raises
seated calf raise
i like your shoulder day as is! your shoulders are getting pounded earlier in the week from presses and rows.

critique in bold. there isn't much that needs to be changed here. your layout looks solid.

[KTHNXBYE]

critique in bold. there isn't much that needs to be changed here. your layout looks solid.

yeah, i meant to put weighted on those, but idk why. i will change up that order on back and bi day. thanks a lot cyde. reps.

[Dracoy]

In for crazy journey

Just got home



my favorite one.

[PrimetimeNoob]

suscribed! good luck on getting bigger

looking ripped too man

[JingleAllTheWAY]

here to support (no cheerleader)

[KTHNXBYE]

In for crazy journey

Just got home

img]http://i303.photobucket.com/albums/nn142/lynchben3/lat_spread.jpg[/img]

my favorite one.

i like that one too, i had no idea my lats were that not ****ty. must be from all the wide grip pull ups

suscribed! good luck on getting bigger

looking ripped too man

thanks a lot! lookin' forward to seeing you around here.

here to support (no cheerleader)

awww... come on, you know you want to!

[FullOut19]

innnnn!!! :-D

[Rigit23]

In! Lets do it budday!

[tinyman5000]

lol at the PM

yeah i'll monitor it

[zkid002]

Subbed.
Lookin Ripped, cant wait to see you with even more mass.

[Marauder63]

Im IN!


Hope you can follow mine! care to critique the workout? anyway

IN

[skinnyguy02]

I'm in bro! Good luck.

[Knux]

Nice. Good luck dude.

[Jared.P]

in and REPPED..with my new awesome rep power

[matthor]

good stuff making a log buddy - lean as hell, now time for some size

[Spottydog]

Hey nice!

IN!

[jman14]

i'll be reading.

great lat pose, man. serratus (sp?) is popping out.

[IndianForeigner]

way to start a log, subbed!

[Rodzilla]

quads/hams

squats
leg curl
leg extension
bb lunges

chest/tri

db flat bench press
bb incline press
I think these are interchangable, DBs for flat one week, BB for another. Flat first one week, Incline another. etc.
dips
flys
overhead db extension

back/bi

deadlift
chin up
lat pull down
db shrug
one arm db row
bb curls
db hammer curls

shoulders/calves

shoulder press
side lateral raises
bb calf raises
seated calf raise

Thats what I have so far. Would love any and all comments/criticism because I'm going to start it on Monday and I've never done this perticular split before.



Oh. We will!

you could maybe throw calves in on leg day as well, if you are so inclined.

looks good though.

Im IN!


Hope you can follow mine! care to critique the workout? anyway

IN

ok I'm back out.

[Black_Label]

Looking pretty ripped. Time to add the mass!

[xquick]

this is the hot new log these days