Well it seems as though the journals are one of the most popular areas of this board. I've neglected reading them, let alone starting my own but here goes. My girl broke up with me, I'm starting school again in August and I figured I'd try to tighten up my workout and diet until I start school. Ideally I could continue it through school, but who knows.
I've been working out with WBB1 for a little over a year now and it's been great. I've slightly modified it as seen below. These last three workout days were crammed without rest days because I will be going home for Easter today after work and needed to get them in.
My diet is currently bulking/maintaining. I haven't been pounding food but I will try to change that shortly. I'd like to bulk through May, maybe half of June and then start my first cut.
I have some pics of my upper body in the pics forum. They are sort of old but I look very similar. Legs have gotten bigger and I'm sure I'll post pics sometime soon.
Last time I was weighed at the docs. (a little over a month ago) I weighed 173 lbs. I'm 5'10." Not sure what BF is but I'm guessing around 12%.
Here are my workouts starting Monday (4/10), to Wednesday (4/12).
Day 1: Chest/Back
BB Bench - warmup, 185 x 8, 185 x 6
Incline DB - warmup, 75 x 8, 70 x 6
Dips - warmup, BW+80 x 8, BW+80 x 6
Pullups - warmup, BW+15 x 8, BW+15 x 6, BW+25 x 3 (mostly focused on negatives)
DL - 135 x 8, 225 x 8, 295 x 6, 295 x 6, 345 x 1 (:strong: )
BB Rows - warmup, 155 x 8, 155 x 6
BB shrugs - warmup, 185 x 10
Knee raises and crunches - meh
Day 2: Legs
Squat - 135 x 10, 185 x 8, 185 x 6, 205 x 3, 235 x 1
Hack sqauts - 135 x 8, 225 x 8, 245 x 6
Leg curls - warmup, 80 x 8, 80 x 8
SLDL - 135 x 8, 205 x 8, 205 x 6
Seated calf raises - warmup, 200 x 10 (*4)
Side bends - meh
Day 3: Shoulders/Tris/Bis
Standing Military Press - warmup, 115 x 8, 115 x 7, 135 x 2 (:strong: )
Seated DB Press - warmup, 50 x 8, 50 x 7
Lateral raises - warmup, 30 x 10, 30 x 10
DB Shrugs - warmup, 85 x 8, 80 x 8
Narrow Grip Press - warmup, 145 x 8, 145 x 6
Skull crushers - warmup, 90 x 8, 90 x 7
BB Curl - warmup, 95 x 8, 95 x 7, 115 x 2
Hammer curl - warmup, 45 x 8
Crunches - meh
I'm stronger now than I've been my whole life. I'd like to get stronger and bigger, obviously, but I think this is a good point to start.
Diet, like I mentioned, isn't strict and only supps. I take are multi, fish caps, whey, ETS and creatine.