stantheman's workout regiment

[stantheman]

New to the site and I am thinking keeping a journal maybe as motivating for myself as it has been for others. I have basic goals; get stronger, cut bf % and to add muscle mass. I have been working out for the last year but summer time is when I increase my focus, I am a college student and my diet suffers during the school year.

Currently 22yo, 6'5, 220

Diet: high in protien and low in carbs, drinking 2 gallons of water a day not really gonna get that detailed.

Supplements: Cell-Tech and Nitrotech(consumed after workout) going to pick up a bottle of Xenedrine soon.

Monday June, 17
Day One

Chest

Flat DB press 4X8
Flat flys 3X8
Incline DB press 4X8
Incline flys 3X8
Decline DB press 4X8
Decline flys 3X8
Cable flys 3X8
flat barbell bench 3Xtill exaustion

went home drank shakes and cut grass (inadvertant cardio)

[stantheman]

and weighted dips 3X8

[stantheman]

Picked up a bottle of Xenedrine today. $48 at GNC, coulda got it cheaper online but I don't have the patience. Took one before breakfast and one before lunch. Keeping up with the diet.

Tuesday
June 18th

Back

Pull ups (3x8)
Cable Rows Wide grip (3x8)
Cable Rows Close grip (3x8)
Lat Pull Wide Grip (3x8)
Lat Pull Close Grip (3x8)
DB Rows (3x8)

Ran 2 miles in little more than 15 min

[stantheman]

Again today took one Xenedrine before breakfast and one before lunch, body is still not used to it, a bit jittery. Diet is on schedule.

Wendsday
Day 3
Shoulders

Warm-up shot basketball for about 20 minutes

Military Press (4x8)
Upright Rows (4x8)
Overhead DB press (3x8)
Arnold press (3x8)
front lifts (3x8)
side lifts (3x8)
DB Shrugs (3x8)

Sprinted a mile afterwards

[stantheman]

Didn't get enough sleep last night, I think it was because of the Xenedrine. When I woke up had a bit of pain in my lower back and I had to go to the dentist at lunch.

Thursday
Day 4
Arms & Legs (Combined workouts because I am going to have to miss on Sat.)

warmed up by shooting some basketball

Squats 3x8
Leg Press 3x8
seated calf raises 3x8
straight bar curls 4x8
skull crushers 4x8
preacher curls 4x8
over head tricept presses 4x8
DB curls 4x8
cable work (tris) 4x8
calble bicept curls 4x8

Was going to jogg but my lower back still hurts.

[stantheman]

Tried to get digital pics for motivation and for critique. Tried to get my brother to take my pic but he refused and called me a fag. If he didn't get the better part of genetics I would smacked him around.

[stantheman]

I am going away for the weekend but am hoping to get back to go to the gym on Sunday. It is going to be hard to watch my diet this weekend but I am going to try and show some will power. Took a Xenedrine before breakfast and lunch today, my body still is not used to them yet, going to move up to 3 a day next week until I get to 4.

Friday
Day 5
Chest

I have been strictly using DBs the last 2 times I did chest so I decided to use BBs today.

As always shot some basketball to warm up.

Flat BB 2x8 3rd set till failure
Flat flys 3x8
Incline BB 2x8 3rd set till failure
Incline Fly 3x8
Decline BB 2x8 3rd set till failure
Decline Fly 3x8
Dips 3 sets till failure

Went home and drank shakes

[stantheman]

Was forced to take the weekend off due to travel. I needed the rest anyway. Ready to hit the weights today.

[stantheman]

Took 3 Xenedrine today sweating a little today. My body is still not used to it, a bit jittery. Diet is on schedule.

Monday
Day 8
Shoulders

Warm-up shot basketball for about 20 minutes

Military Press (4x8)
Upright Rows (4x8)
Overhead DB press (3x8)
Arnold press (3x8)
front lifts (3x8)
side lifts (3x8)
DB Shrugs (3x8)

[stantheman]

Woke up this morning with my right shoulder a little but sore. Not a good sore, the bad kind.

[stantheman]

I went home for lunch today, as usual, but today feeling very motivated, I walked in the treadmill. Walked 2 miles, showered grabbed a quick lunch and back to work.



Tuesday
June 25th

Back

Pull ups (3x8)
Cable Rows Wide grip (3x8)
Cable Rows Close grip (3x8)
Lat Pull Wide Grip (3x8)
Lat Pull Close Grip (3x8)
DB Rows (3x8)

[stantheman]

Wed June, 26
Day 9

I maybe going to the beach this weekend, break up my boring summer schedule. I will be a lot more comfortable at the beach than I was at the beggining of the summer.

Chest

Flat DB press 4X8
Flat flys 3X8
Incline DB press 4X8
Incline flys 3X8
Decline DB press 4X8
Decline flys 3X8
Cable flys 3X8
flat barbell bench 3Xtill failure

Ran 2 miles

[stantheman]

Thursday June, 27
Day 10

The I have gotten used to the Xenedrine now. The only thing that bothers me is the fact that it keeps me up at night a little more than I would like.

Legs

Squats 3x8
Leg Press 3x8
Extenstions 3x8
Hamstring curls 3x8
Sitting calf raises 3x8

Cut grass after work out, it is gonna be hard, it is still over 90 outside.

[stantheman]

Friday June, 28
Day 11

Today I stepped on the scale and am down 3 pounds since starting wirth the Xenedrine. I realize that it is not all bf but I am happy thus far. I have substantial DOMS from legs yesterday. Today is the last day of the workout week. Excited for the beach on Sat.

straight bar curls 4x8
skull crushers 4x8
preacher curls 4x8
over head tricept presses 4x8
DB curls 4x8
cable work (tris) 4x8
calble bicept curls 4x8

[stantheman]

Went to Ocean City Md this weekend with a couple of my fraternity brothers. Diet training and everything else healthy was far from my mind. Had a great time and soaked up the sun.

[stantheman]

Monday July 1
Day 14

I feel as though I am making progress and hope that I can keep up with it during the school year. I am not taking as many Xenedrine this week, I feel as though they take away from my work outs.

Back

Pull ups (3x8)
Cable Rows Wide grip (3x8)
Cable Rows Close grip (3x8)
Lat Pull Wide Grip (3x8)
Lat Pull Close Grip (3x8)
DB Rows (3x8)

[stantheman]

Tuesday July 2
Day 15

Chest

DB press 2x8 then 1 set of 5, first time I tried the 100's, definately felt strong.
Incline DB press 3x8
Dips 3x8
incline flys 3x8
flys 3x8
Decline BB 3x8

Putting up the 100lb DBs was a good acomplishment, I think 275 on the BB is up next week.