Road to 215

[benfsu03]

Hey everybody I have decided to keep a journal of my workouts so you guys can rip me apart. I want you guys to let me know what i am doing wrong and what i can do to make it better. i have been working out since january. i started off at 165. the first couple months of working out werent that productive, but after that i got serious and started making goals for myself. i took cell tech and ethergels, both helped me make sufficent gains. today i am 190 and sufficently bigger. i now want to get to 215 by april. i need some help to get there, so any input would be greatly appreciated. here are my stats:
6'2
190

Split:
Monday:Chest/Triceps
Tuesday:Biceps
Wednesday:Back/Shoulders
Thursday:Off
Friday:Legs
Saturday:Abs
Sunday:Off

Chest Day 1:
Bench Press: 135x12, 155x12, 185x8, 205x5, 215x3
Decline Press:135x15, 185x10, 185x10, 205, 6, 135x5
Incline DB:65x12, 70x8, 75x5
Cable flys:120x8,120x8,130x5
Hammer Bench:180x12, 200x8, 220x5
Push Ups:30x1,30x1,30x1

Triceps:
Pushdown: 135x12, 150x8, 150x7, 160x5
Overhead Extension:110x12, 130x8, 145x4
Skull Crushers:85x8,85x6,85x4
Smith Close Grip BP:135x12, 155x8, 165x5

Nitrotech: 2scoopsx3

[ChampionLifter8]

good luck on the new journal so far, lifts look good man

[benfsu03]

thanx man, hopefully i will attain my goal. its gonna be hard though, but i think i have enough determination to fullfill it.

[Saint Patrick]

Nice chest session man.


Why do you have a full day just for biceps? I'd suggest do them w/ back or on saturday w/ abs.

[benfsu03]

thanx for looking at my journal

the reason why i do a full day of bi's is because i work them so hard that i really don't have enough strength or will power to work them after back/shoulders

my meals breakfast+lunch

BF:
2 bowls cherrios w/skim milk
1 omlette, ham and cheese
2 strips bacon
1 strawberry yogurt
2 scoops nitro tech

Lunch:
2 pieces grilled chicken
1 salad
2 servings rice
1 serving pasta
2 scoops nitro tech

[Wikked1]

Just thought I'd drop in and add a little to your new journal. Good luck with your goals. And since you're trying to add weight here's my 2 cents. Go to www.Fitday.com and put in your diet every day for a while. Then once you've got your calories and macros figured out up the calories by 500 per day till you are gaining a pound a week. Nice work so far!

[benfsu03]

thanks for stopping by wikked, ill be sure to check out that site, thanks alot

[benfsu03]

Heres my shoulder and back workout from yesterday, I didn't feel like biceps

Shoulder Press DB:50x12, 60x10, 65x8, 70x5
One Arm Extension on Fly Machine:30x12, 35x10, 40x8, 50x5
Shoulder Shrug Machine:180x12,270x8, 320x5
Military Press Smith:135x5,135x5,135x5
Pulldown:100x12,120x10,140x7,150x4

Back:
Upright Rows Smith:85x12,95x8,95x8,105x5
Lat Pulldowns:100x12,110x10,130x7,140x4
Bent Over Rows DB:60x12, 70x9,80x5
Flys:20x12,25x8,25x8,30x5

Meals for Today:

Breakfast:
2 eggs
1 bowl cherrios
fruit
2 glass skim milk
hashbrowns
2 scoops nitrotech

Lunch:
1 bowl clam chowder
1 serving rice w/beef stew
1 serving pasta
1 serving fruit
2 glasses h2o
2 scoops nitrotech

[HahnB]

How much volume you doin for bis?

Clam chowder, is that the red or the white

[benfsu03]

im doing alot of volume for bi's, i have about six or seven exercises, and around 25 sets

p.s it was the white clam chowder

[cphafner]

good luck with the journal, dump the bi's. Bicep exercises are overrated, and 25 is way overkill.

[HahnB]

Originally posted by benfsu03
im doing alot of volume for bi's, i have about six or seven exercises, and around 25 sets

p.s it was the white clam chowder

lol, that was from ace ventura if you don't remember.

25 sets is a lot for bi's. But give it a go and see what you think. You might want to decrease the volume a little, or pair them up with back-that way you'd be getting bi work from your back exersises plus some isolation work.

[benfsu03]

Here's my dinner for today:
Oh yeah, decided to take a day off, way too much homework

1 serving pasta w/meat sauce
1 grilled cheese
1.5 grilled chicken breast
1 serving wild rice
1 serving green peas
2 glasses h2o

[benfsu03]

Here we go for Thursday:

Breakfast: Woke up late just grabbed a protein bar and a nitro tech shake

Lunch: 1 serving white rice
1 serving pasta
1 salad
1 piece grilled chicken
2 scoops Nitrotech

Dinner:
2 Pieces Lemon Peppered Cod
1 serving white rice
1 serving string beans
1 serving fruit
2 scoops nitrotech

Biceps:
Straightbar Curl: 70x12, 70x10, 80x7, 80x5
Super Sets 21's x4 w/25lbs
Preacher Press: 50x12, 60x12, 80x9, 85x6---exhaustion
Cable Curls: 100x10, 110x7, 110x6, 120x4---exhaustion
Standing Curls: 35x12, 40x10, 45x7, 45x5

[benfsu03]

i am seriously considering a cycle. i have never done this before and would really like some input on it. i know absolutely nothing about it and would appreciate it if someone could just let me know the basics of a cycle. thanks

[Coke]

Best of luck to you, you are off to an excellent start!

[thetopdog]

Originally posted by benfsu03
i am seriously considering a cycle. i have never done this before and would really like some input on it. i know absolutely nothing about it and would appreciate it if someone could just let me know the basics of a cycle. thanks

I would suggest that you do as much research as you can. I started working out in February and I had no idea about anything. I did a lot of research on steriods (most of it comming from the anabolic zone on this board) and I know a decent amount now. Just read the board and all the threads in there, follow the links that pop up from time to time, and you'll learn a lot. It's overwhelming at first, but it's well worth it. I'm still undecided about whether I'll ever do a cycle, but now I'm much more well informed. I think you should still train for at least another year naturally since you're still a relative newcommer to training. How old are you?

I hope this helped, if you have any more specific questions PM me. Or go to the Anabolic Zone board to get somebody more knowledgealbe about this to help you out

[benfsu03]

thanx for the input. im 18. and im a newcomer but im looking for an edge, trying to play college football...div 2

[thetopdog]

I'd say that 18 is too young. I'm 20, and I think even that's too young. But if you think you have a promising football career and everybody else is doing it, it would be hard not to do it yourself. It's up to you, just make sure you make an informed decision

[benfsu03]

i honestly think that i do have a promising football career, and that by taking a cycle it would make it even more promising. i just need some help with the cycle. if anyone is willing to help me that would be great. i just don't know if im ready yet. i also dont know enough about it.

[benfsu03]

its been a while, kinda abandoned my journal. right now im at 195. still lookin to get to 215 by the end of summer. going to be takin cycle-test so i should get there. everyday i will be posting. later