Keeping it simple

[needtoeat]

Currently doing a simple work out with two days rest after each workout. E.G. Monday - Thursday - Sunday - Wednesday - Saturday - etc.
However, I wiil occacsionally workout after only one rest day if I am feeling really good with a lot of energy to burn

My workout:
Squat 1 x 8-12
Bench Press 1 x 8-12
Bent Over Rows 1 x 8-12
Shoulder Press 1 x 8-12
Pulldowns 1 x 8-12

rotated with

Deadlifts 1 x 8-12
Bench Press 1 x 8-12
Bent Over Rows 1 x 8-12
Shoulder Press 1 x 8-12
Pulldowns 1 x 8-12

If I can hit thirteen reps I increase the weight else I aim for the reps next time.

Current weights I am lifting:
Squat - 105lbs *Can lift a lot more but with lower reps and working out at home so starting low and safe.
Deadlifts - 150lbs *Again could move a lot more but possibly not for the reps I am aiming for.
Bench Press - 150lbs
Bent Over Rows - 105lbs
Shoulder Press - 75lbs
Pulldowns - 75lbs

The workout is currently going quite well and I am progressing each workout though I am not pushing things too quickly as I don't want a sudden stall. I do not rest much between exercises and feel like I couldn't do much more at the end. I finsih up with weighted crunchs on a decline bench as well.

The two day rest seems to workout really well for me as I tend to feel burnt out after a few weeks with just one day rest

I am 32, 6' and around 170-175lbs. I recently cut down from 185lbs and now intend to bulk up a little though I tend to feel heavy and sluggish so do not intend to gain too much weight.

[needtoeat]

Typical Daily Breakfast Cals Fat Carbs Prot
Astro Balkan Style Nat. Yogurt - 100 7 7 4
Skim Milk - 86 0.4 11.9 8.4
Oats - 148 2.7 27.3 5.5
Protein Shake - 130 2 5 24
Cod Liver Oil - 41 4.5 0 0
Olive Oil - 119 13.5 0 0

Totals - 624 30.2 51.2 41.8

If anyone reads this and has an opinion on my breakfast I'd appreciate hearing it.

[needtoeat]

Weight Change
--------------
06/03/09 = 171.4 lbs
13/03/09 = 171.6 lbs

The past week I was eating around 2750 calories a day with a .2 lb increase. This next week I will increase my calories to 2900 calroies a day. I probably should increase it even more but I'm interested to see what an extra 1050 calories in a week will do to the scale.

I am feeling stronger each workout and I'm able to add weight or reps each time.

Unfortunately it seems you can't add a higher weight than current weight as your goal weight in Fitday.

[NDiNardo]

Good workout. I like how you're hitting horizontal push/pull and vertical push/pull in each.

[needtoeat]

Good workout. I like how you're hitting horizontal push/pull and vertical push/pull in each.

Thanks for the response, good to hear. I'm not sure on the volume though it seems to be working well for me so far.

I'm sticking the 2900 calories a day this week though had 3200 on Saturday so dropped Sunday down to 2600 to compensate. It's strange how I can feel so bloated so quickly but have to presume that is water weight and not fat gain, especially as the scale has not changed much in the AM.

[NDiNardo]

Thanks for the response, good to hear. I'm not sure on the volume though it seems to be working well for me so far.

I'm sticking the 2900 calories a day this week though had 3200 on Saturday so dropped Sunday down to 2600 to compensate. It's strange how I can feel so bloated so quickly but have to presume that is water weight and not fat gain, especially as the scale has not changed much in the AM.

As far as volume, if it's working for you, I wouldnt change it.

[needtoeat]

Weight Change
--------------
06/03/09 = 171.4 lbs
13/03/09 = 171.6 lbs
20/03/09 = 173.4 lbs

Eating on average 2900 calories a day I gained 1.8lbs. Perhaps a little too much as it is probably not all muscle but will continue with the same calories into next week. My reps and weights are still increasing though I feel like recovery is taking a little longer than before. Perhaps due to some disturbed sleep rather than anything else.

Pre-workout nutrition is very important and when I get that right I feel awesome. I haven't identified what I have done right on the good days compared to the bad days though so will have to pay attention to that.

[needtoeat]

Weight Change
--------------
06/03/09 = 171.4 lbs
13/03/09 = 171.6 lbs
20/03/09 = 173.4 lbs
27/03/09 = 173 lbs

Despite eating around 2850 calories a day I lost 0.4 lbs over the course of the week. Really hard to gauge what kind of weight was lost and whether there was any muscle gain so will keep plugging away and up the calories a little on workout days. Looking at the above weight gain over the past 4 weeks I guess the bulk isn't going too well though hard to say whether it is all muscle gained. Perhaps fat has been lost as well so I'll increase calories but not drastically.

I was feeling a little run down this week and that is probably due to staying up a little too late without sleeping in. The most important thing for me to get right is my sleeping habits.

[needtoeat]

Current weights I am lifting:
Squat - 125lbs
Deadlifts - 170lbs
Bench Press - 165lbs
Bent Over Rows - 125lbs
Shoulder Press - 90lbs
Pulldowns - 85lbs

I've increased all the lifts but should start squatting more as I know I can easily as I probably could for deadlifts. I am also fairly long limbed so not sure if I should train a little differently. I imagine it is a lot easier to shift weight when you have shorter stockier arms and legs than if you have longer thinner limbs.