I've decided to start my first workout journal, ive been working out for 1 year and a half in that time ive put on about 40 pounds and trimmed down my bf% atm im 225 pounds at roughly 14% bf thats a rough estimate and im about 6'2. My current goal at the moment is to keep bulking up i play rugby and want to try for prop so i wanna add another 20 odd pounds before start of next season, im starting my new workout program (focusing on hitting legs hard) which i will put below and yeah hopefully by keeping a journal of my numbers etc (something ive never done before) i can progress better as i find too often im not challenging myself on my lifts and ive been stagnant lately, largely to the fact i injured my bak a couple of months ago doing hack squats i couldnt train for 2 months which was torture and still have mild pain as a result i cant squat free weight ive tried numerous times but ill have to settle with the smithy as much as i hate to say it but atleast im squatting i guess.
My split looks something like this
ive experimented with many splits and find this one suits me best i recover in time and seem to respond well to the volume it offers also deadlifting after doin legs is a great way to get over the doms ive found!
*note not done in this particular order
Barbell Flat Bench Press
Barbell Incline Bench Press
Flat Bench Fly's
Seated Military Press
Seated Lateral Dumbell Raises
Smith Machine Squats
Stiff Leg Deadlifts
Lying Leg Curl
Seated Calf Raises
Standing Calf Raises on the smith machine
Reverse Grip Bent Over Rows
Dumbell Rows (May change for seated rows will see how my back feels)
Lat Pulldowns (Dont flame i just find i prefer the feeling i get from pulldowns seem to respond better to them)
Chins (Will be tough after back but ill attempt them)
Incline Alternating Dumbell Curls
Skull Crushers s/s with CGBP
Maybe One Arm Overhead Dumbell Extensions
so thats my working plan
seeming as ive just done chest yesty and legs today ill start my new program tommoro on back/arm day and go from there so yea looking forward to it and hopefully everyone whose reading if anone does enjoys it too!