xStriker7's 2009 Journal - Teen Version****

[xStriker7]

xStriker7's Journal for 2009

I'm 5'10
Currently 156 Lbs
Bulking for another 2 months

Split:
Back & Biceps
Chest & Triceps
Legs & Abs
Shoulders & Traps

I will be posting my workout each day along with my diet.

Comments Greatly Appreciated!

[xStriker7]

Workout for January 22, 2009

Legs and Abs

Squats
5 x 10,8,8,6

Seated Calf Raises
5 x 10

Standing Calf Raises
4 x 10,8,8,8

Leg Curl
4 x 10,10,8,8

Weighted Sit Ups
4 x 10

Hanging Leg Lifts
4 x 10,10,8,8

Crunches
4 x 12

[xStriker7]

Current Supplements:


Multi Vitamin -
GNC Mega Teen

Proteins -
BSN Syntha-6
GNC Whey Protein Complex

Creatine -
CL Green Magnitude

[xStriker7]

Today's Diet:

Breakfast-
3 Egg Whites
Oatmeal
Protein Shake
Multi Vitamin

Meal 2-
PB&J on Potato Bread

PWO-
Protein Shake

Meal 4-
Can of Tuna

Meal 5-
PB&J on Potato Bread

Dinner-
Steak with Noodles

Before Bed-
Protein Shake

[xStriker7]

Off day today, will be going out to dinner with my girlfriend for our 18 months.

[xStriker7]

Workout for 1/24/09

Shoulders and Traps

Front DB Raises
4x 10

Lying Reverse Raises
4x 10,8,8,7

Side DB Raises
4x 10,8

Military Press
4x 10,8

DB Press
4x 10

Overhead Shrugs
4x 10

Shrugs
4x 12,10

[xStriker7]

Workout for 1/25/09

Back and Biceps

Deadlift
4x 10,10,8,7

Good Morning
4x 10

BB Rows
4 x 10

Pull Ups
4x 8

DB Curls
4x 10

Incline DB Curls
4x 10

Wrist Roller
4x 3