Warya's Epic Transformation Journal

[Mad Mullah]

Introduction

Hello Everyone!

This is my first ever journal and I hope it will be long lasting and productive. I have created this Journal to help keep myself motivated and disciplined.

I was always a skinny-fat weakling my whole life. I can barely even do a strict pushup or chinup. I have gained alot of fat this past year. I have finally decided that enough is enough and it is time for a big change.



Current Stats

• Age: 17
• Weight: 234lbs
• Height: 6'0
• Bodyfat: ~30%

Pictures

Day 1




Goals

To gain as much muscle and strength as I can. With minimum fat gains of course but Im not going to focus too hard on that.


Training

I am doing a strength/hypertrophy Hybrid and my split looks like this:

Day 1: Strength Day

• Squats 5x5
• Bench 5x5
• Deadlift5x5
• shrugs 5x5

Might alternate bench with overhead press or do it at the end of the workout. I also might add box squats.

Day 2: Leg Day

• Squats 12x3
• Bulgarian Split Squats 12x3
• GHR/Good Mornings 12x3
• Standing calve raises 12x3

Day 3: Off Day

Day 4: Chest/Delts/Tris

• Incline Dumbell Press 12x3
• Incline Dumbell Flye 12x3
• Dumbell Pullover 2x12
  
• Cable Front Lat Raise 12x3
• Cable Side Lat Raise 12x3
• Cable Rear Lat Raise 12x3
  
• Lying Tricep Extensions 12x3
• Cable Pulldowns 12x3

Day 5: Off Day/Cardio


Day 6: Back/Bis

• Bent Over Barbell Row 12x3
• Lat pull downs 12x3
• Cable Seated Row
  
• Barbell Curls 12x3
• Preacher Curls 12x3
• Hammer Curls 12x3
• Shrugs 12x3

Day 7: Off/Cardio


Cardio

I found these on T-nation. I will just alternate them between off days.






Diet

My Diet will be 3500 Clean Calories a day.

Foods I eat:

• Rolled oats
• eggs
• Milk
• Yogurt
• WW Bread
• Tuna Fish
• Chicken Breast
• WW Pasta
• Cottage Cheese
• Dates(post workout)

Supplements

• ON Whey
• Muscle Milk
• Sizeon
• Purple Wraath
• AnimalPak
• Animal Flex
• Now Super Epa/Aep
• Organic Green Tea pills

[Mad Mullah]

Day 1
Wednesday, Jan 28, 2009

Strength Day

Squats
45x10
95x3

Bench Press
45x10
95x5
95x4
95x3

Deadlifts
155x5
221x4
155x5
155x5



Comments:

Squats
I failed hard on squats. I always ended up on my toes. I need to work on my flexibility bad. I slightly pulled my quad on the last set so I called it quits. I don't think I will perform squats again until I work on my flexibility and mobility. I will do box squats next time.

Bench
I was really nervous on bench because I had no spotter and it was my 2nd time benching. There was 1 guy staring at me for some reason.

Deadlifts
I really liked deadlifts. I decided to lower the weight after my 2nd set because I wanted to focus on form more.

[Mad Mullah]

Day 2
Thursday, Jan 29, 2009

Off Day


Didnt do much today. I didnt stick to my diet. I bought a big mac meal

Feeling a little sore. I think purple wrath is helping with the doms.