7 Month Transformation in 1 Journal

[manetlifting]

Current Stats
6' 183 about 14-15%BF
Squat 205x5
Deadlift 235x5
Press 125x4
Bench Press 200x5
Power Clean 135x3
Pendlay Rows 135x5
Chins 10
Dips 15

Goals by 5/16/12
6' 180 about 5-7% BF
Squat 355x5
Deadlift 385x5
Press 185x5
Bench Press 275x5
Power Clean 245x3

I'm lifting for aesthetics but I want these strength goals. I'll post pictures soon for before and after comparison.

Current Goals and Plan:

Bulk up to 195-200 by Christmas, do not get over 16% BF.
Squat 275x5
Deadlift 315x5
Press 155x5
Bench 245x5
Power Clean 185x5

I think these goals are ambitious but reasonable for now. Going to be trying to get 250g+ protein each day and drink at least half GOMAD. Current workout is a hybrid starting starting strength/bodybuilding 5 day split. I will be running on my off days depending on how well I feel I'm recovering. Loading creatine now, taking a multi-v twice a day, and glutamine 3 times a day. Preworkout is caffeine and a scoop of FastTwitch.

Monday:
Squat 3x5
Clean 5x3
Abs

Tuesday:
BB Bench 3x5
DB Incline Bench 3x5-8
Dips 2 sets (aim for 1 more from last Tuesday)
Tricep Extensions 2x5-8
Abs

Wednesday:
Light Squat 2x5
Deadlift 1x5, 1x3
Preacher Curls 2x5-8
Hammer Curls 2x5-8
Abs

Thursday:
Off/Run

Friday:
Squat 3x5
Power Clean 5x3
Press 3x5
Close Grip Bench 3x4-6
Dips 2 sets (aim for 1 more rep from last Friday)
Abs

Saturday:
Pendlay Rows 3x5
Chins 2 sets (aim for 1 more rep from last Saturday)
BB Curls 3x5
Abs

Sunday:
Off

Ab workout will be 2 routines alternating:
1. Weighted Crunches 5/5 Tempo 1 set then Plank then Weighted Crunches 5/5 Tempo and then another Plank
2. 50 Unweighted Crunches, Plank, then weighted crunches fast tempo, then weighted oblique twists, then unweighted crunches until extreme fatigure

By December I want the best strength gains I can get. From there the goal is to cut and address my weak points.

Intensity:
http://www.t-nation.com/free_online_...best_exercises
No failure on compound exercises, constant failure when hitting slow muscles. This will adjust if I feel any isolation is interfering with strength gains.

Wish me the best.

[slytheslayer]

Good luck bro! Keep at it and you will be a beast!!

[manetlifting]

Thanks a bunch for the support man.

Lifted today. I'd be full of **** of I didn't say I did awful but part of it is I just started eating better yesterday which I expect to be the biggest driver for my new gains and obviously hasn't had an impact yet.

Squat 205 4/5/4
Power Clean 135 3/3/3/3/3

Squats sucked, staying at 205 for Friday. I'd rather sacrifice weight than form any day. Cleans went well though. I was concerned about them after squatting, I've never gone straight from squats to cleans. When my weight is going up this might have to change as I can see fatigue being a limiting factor down the road here. Lifting tomorrow going to kill it.