young_squatter's Lifting Journal

[young_squatter]

Well I have decided to get back to journaling and lifting serious again. In the past 4-5 months Ive just been trying to maintain my strength and not following any type of diet at all. Well doing this I went from 185 lbs to about 167 lbs which is where I am right now. Ive decided I really need to add some lean mass but want to do it slowly since I dont like cutting so I plan to clean bulk gaining 0.5-1 lb every 2 weeks or so, sometimes more sometimes less.

Lifting Program:
Chest
Back
Shoulders
Arms
Legs
Repeat

Steve0178 helped me out with the structure of my new workout plan. Basically I take off days when I feel my body needs them. So Ill me lifting 6-7 days a week. I start the workout off usually heavy with longer rest periods as the workout goes on ill go lighter and focus more on really stimulating the muscle and at the end ill burnout for each muscle. Total sets per muscle are about 12-20, but this is not set in stone and is based on instinct really. Pretty much my whole routine is instinct training.

Cardio:
I love cardio personally and believe in doing some form everday. I usually do a 2.5 mile fasted walk each morning and 20 min incline walking on treadmill after each workout. So I get my cardio in everyday with the weight training. Morning walks might be taken out in time but for now the weather is nice and I enjoy them.[/b]

Stats:
Age: 20
Height: 6 Foot maybe a bit taller
Weight: 165-168
BF: 10-12% Around there
Squat: Around 240x4 fresh
Incline Dumbbell Bench: 75x3
Rack Deadlift: 345x2-3

Goals:
Goals are simple, slowly add lean bodymass well maintaining bodyfat and gain strength on my big lifts.

Diet:
-Don't have a SET diet per say but I do track my diet on fitday. I try to eat clean for the most part, but I do losen up on weekends or if Im with friends. Since I dont plan on competing I am fine with this. Also I dont like going over 12% BF so once I feel im adding to much fat I decrease cals until I tighten up.

I aim for about 2800-3000 Calories a day right now, since I am just starting to bulk. We will see how this works. Fat is around 40-45 grams, and carbs and protein I try to get in a 1 to 1 ratio.

Example Diet:
Meal1: 5 Servings Egg Whites, 1.5 Serving Hash Browns, 1 Slice Fat Free Cheese, 1 Slice Ham
Meal2 (Pre-Workout): 1 Whole Wheat Sandwich, 1 Packet Weight Control Oatmeal mixed in 4 Oz Skim Milk
PWO Shake: 1 Scoop Whey, 8 Oz Skim Milk, 1 Cup Frozen Berries (Blended up, yum)
Meal3: 2 Cups Brown Rice, 8 Oz Turkey, 1 Cup Veggies, 1 Peach
Meal4: 2 Whole Wheat Sandwich?s, 1 Apple
Meal5: 8 Oz Lean Beef, 1 Cup Brown Rice, 1 Cup Veggies
Meal6: 1 Cup Cottage Cheese, 3 Oz Tuna, 1 Tbs Peanut Butter


Im in college, but ill do my best to update this as much as I can and get to other's journals as well. If you got questions let me know. God Bless

[young_squatter]

Chest:

Incline Dumbbell Press:
20x15, 40x10, 60x10, 65x7, 70x4, 65x6, 60x8

Flat Dumbbell Press:
Work Sets: 60x8, 65x5, 60x7, 55x9, 40x10<----4-5 Second Negatives

Cable Crossovers: (60 Sec Rest)
Work Sets: 45x15, 45x12, 45x12 Dropset 35x9

Peck Deck:
Work Sets: 120x12--->90x9, 120x8--->90x6, Did one more dropset

+3 Sets Pushups

Cardio
26 Min Incline Walking on Treadmill, 2.5 Mile Morning Fasted Walk (nice out)

Good Overall workout, felt strong and had a good pre workout meal. Diet should be spot on today.

Diet:
Meal1: 2 Slices Whole Wheat Bread with Turkey, Ham, Cheese and Turkey Pepporni, 1 Pack Weight Control Oatmeal mixed with 4 Oz Skim Milk
PWO Shake: 1 Scoop Whey, 1 Cup Skim Milk, 1 Cup Frozen Strawberries
Meal2: 2 Cups Brown Rice, 8 Oz Turkey, 1 Cup Green Beans, 1 Peach
Meal3: 2 Whole Wheat Sandwich's made just like meal 1, 1 Apple
Meal4: (Protein Pancakes) 1 Pack Weight Control Oatmeal, 5 Egg Whites, 1 Whole Egg, 1/2 Cup Cottage Cheese + Davinci Syrup and Sugar Free Maple
Meal5: (Pre-Bed) 1 Cup Cottage Cheese, 3 Oz Tuna, 1 Tbs Peanut Butter

[Sixpack]

Good luck YS subbed