New Routine, Diet, Supplements

[calvan]

My lifting log (http://calvanese.blogspot.com/)

http://img.photobucket.com/albums/v288/Godzmarine/strengthroutine.jpg
I usually workout 4 days a week with a 3 day split. So each workout is on a different day every week. I used to do 5x5 for deadlifts, squats, bench press and 4x6 for everything else. I grapple for 2 hours on Tuesday and sometimes Saturday.


This is my usual diet split 6 or 7 meals through out the day.
I am 178lbs 10% BF(I think)
http://img.photobucket.com/albums/v288/Godzmarine/chart.jpg

My supplements are:
Fish oil, ON 100% whey, Multi-Vitamin, Con-cret, SP250, SizeON, ZMA, Glucosamine.

I use 1/2 a scoop of SizeON with 1 scoop Con-cret after gym.

Cheat meal:
http://img.photobucket.com/albums/v288/Godzmarine/creepy-1.jpg

[calvan]

Back Squat 10x3 245
Pull ups 5x5
Good mornings 3x10 95
Dumbbell Lunges 3x10 65(2).
Seated Calf raises 3x10 90

[calvan]

Bench 10x3 165
One Handed push press 5x3 55
Dips 5x5
Rotator cuff stuff 2x10 25lb

Ugh forgot dumbbell pullovers!

[calvan]

Deadlift 9x2 295
Deadlift 1x2 300
Hammer Curls 3x10 35(2)
Row 5x5 135
Shrug 5x5 75(2)
Trap Fly 5x5 135

[tigo]

damn nice workout there man.. all those nicely organized pictures lol

[calvan]

Back Squat 10x3 245
Pull ups 5x5
Dumbbell Lunges 3x10 65(2).
Seated Calf raises 3x10 90


Thanks!

[calvan]

Bench 10x3 165
One Handed push press 5x3 55
One Handed push press 5x2 50
Dips 5x5
Dumbbell pullover 3x10

[calvan]

Deadlift 7x2 295
Deadlift 3x3 295
Hammer Curls 3x10 35(2)
Row 5x5 135
Shrug 5x5 75(2)
Trap Fly 5x5 130