Saltrock's Journal

[Saltrock]

Ok, time to put on some size for the summer, yea I know its gettin late for this but better late than never!

First the stats!

Age - 18
Height - 5 10
B/f - 11%
Weight - 174lb (12st 4)
Chest - 38
arms - 13
forearms - 11.5
waist - 31
shoulders - 47.5
neck - 14.5
thighs - 22.5
calfs - 15

My main goal is to increase my size as much as possible by early to mid June, I'm off to Ayia Napa end of july so i'm gonna have to shed the b/f quickly when the time comes.

My routine is basically what hulk was using not too long ago (he may be still using it) so he deserves all the credit for this one! There are a few changes due to the limited equiptment in my gym.

Monday :

Bench Press : 5 x 5
Inline dumbell Press : 2 x6-8
Shoulder Press : 2 x 6-8
Lateral Raises 2 x 8
Tricep Extention : 2 x 6-8
Pushdowns : 2 x 6-8

Thursday :

Deadlifts : 5 x 5
Chins : 2 x faliure
Bent over row : 2 x 6-8
Shrug : 1/2 x 10
Curl : 2/3 x 6-8


Saturday :

Squats : 5 x 5
Leg Press : 2 x 6-8
Leg Curls : 2 x 6-8
SLDL : 2 x 6-8
Calve raises : 4 x 8-10

My diet consists of (on an average day)

7:00am
2 Whole eggs and 3 egg whites
1 slice of granary bread

10:00am
4 slices of granary bread
with cheese/tuna/chicken or some kind of meat.

1:00pm
large tuna and egg roll

3-5:00pm
Weight gainer shake (1500 cals) can't remember the pro/carb split.
5mg micronised creatine

7:45pm (training days) 7:00pm (rest days)
Standard semi balanced meal.


Well thats about it, ill update this when I can.
Feel free to comment/criticize the above

[Saltrock]

Trained on tuesday instead of monday this week.

what ive eaten today:

3eggwhites
2 whole eggs

4slices of granary bread
with cheese
banana
frusli bar

weightgainer shake (1500cal)

time is now 4:30pm - home time.