View Full Version : A long road to a mean lean bod!

07-22-2007, 11:23 AM
This is my journal for my long road to a lean and mean body hopefully by end for 2008 for my first year at uni!!

Vital Stats:
17 years old

Lifts at present:
315lb x 2 - Deads
176lb x 1 - Bench :(
210lb x 1 - Squat (inaccurate! i can do more i think)
190lb x 1 BB row
160lb x 1 Mill press

Long term goal: 215lbs Lean! - End of 2008

07-22-2007, 11:28 AM
Okay first short term goal, cut down to 175lbs in 3 months for the end of october! The diet is as follows:

2500 cals
200g protein
85g fat
233g carbs




DL 3x6
BB Row 3x8
DB 3x12
Chin Ups ~40~


Chest & Arms

BB Bench 3x6
DB Bench 3x8
Dips 3 x 10

BB Curls 3x8 ~ Skullcrushers 3x8 (~ = superset)
Seated Curls 3x8 ~ Tricep pull downs 3x8
Concentration Curls 3x8 ~ Close Grip Bench press 3x6
Behind Back wrist curls 4x8


Legs & Shoulders

Squats 3x6
SLDL 3x8
Leg curls 3x12
Leg press 3x6

Mill press 3x6
Arnie press 3x8
Power shrugs 3x6
Power pulls 3x6
HIIT - running/jogging

Ab Work:

3x15 Decline crunches (2x15 Weighted)
3x12 Leg raises
3x15 Oblique work

07-22-2007, 11:32 AM
Checked out my BF with a caliper, came out to 16.5% seems about right to me! need to drop that to below 12% asap. first workout tomorrow on this routine and diet!