Jayo7k's Workout Log

[Jayo7k]

Hey everyone, posting a workout log because I think that it will help me stay on track and progress. I've been lifting for a year and would like to start adding some size to my frame. I'm going to eat clean and in a calorie surplus while doing some different lifting variations. This program will last about 20 weeks and after that I will decide if I am going to restart it or go elsewhere...depending on the results.

Training phase 1:Volume
6/22 - 8/3 (6 weeks)

Day 1: Chest / Back / Traps
Day 2: Legs / Abs
Day 3: Cardio
Day 4: Biceps / Triceps / Delts
Day 5: Cardio / Abs
Day 6: Off
Day 7: Off

I will post my diet once i get going on the workouts.

[Jayo7k]

Day 1 (6/22)
Chest / Back / Traps

Incline DB Press (40's) Sets = 10 Reps = 10 Rest = None
-superset with-
Pullups(Wide Grip) Sets = 10 Reps = 10 Rest = 1 Minute

Chest Dips Sets = 2 Reps = 15-20 Rest = None
-superset with-
Bent Over Row (85 lbs, 20 each side 45 lb bb) Sets = 2 Reps = 15-20 Rest = 1 Minute

EZ Bar Upright Row (65 lbs, 20 each side 25 lb ezbar) Sets = 2 Reps = 15-20 Rest = None
-superset with-
DB Shrug (50's) Sets = 2 Reps = 15-20 Rest = 1 Minute


i will post after the workout to see if i hit my targets and have notes on anything else regarding the workout.