Let me give you guys/girls some brief history about me. I am currently 19 years old and in college. I played and excelled in sports during my high school days(miss that a lot). I have always been pretty athletic but my dad got me into weightlifting when I was 16. He has his own gym setup in his shop. We have pretty much everything we need(dumbells, barbells, smith machine, leg press/hack squat machine, T-bar row, cables, leg extension/curl, etc.) He's been working out for about 25 years so he has taught me a lot. I started out as a 135lb. stick at age 16 and now I am 175lbs.
I have always been on the thin side and I am tired of seeing these huge guys walking around that have never touched a weight(damn genetics). I started my bulking stage last sunday(7-1-07). I have gained 5lbs. in one week(most is likely water weight) so that puts me at 175lbs. I want to get to 200lbs. by (12-31-07). Hopefully I will gain mostly mass and not fat. I will be using you guys' advice as I go along to make my life a little easier. There is a lot of great input on this site and I hope I can put it to good use during my bulk. Any advice or criticism is appreciated.
Flat barbell press-5x6-8 reps
Incline dumbell press-4x6-8 reps
Decline barbell press-3x6-8 reps
Standing cable flyes-2x6-8 reps
T-bar rows-3x6-8 reps
Straight bar curls-5x6-8 reps
E-Z bar preacher curls-3x6-8 reps
Standing dumbell curls-2x6-8 reps
Wednesday: Calves, Abs, Forearms
Seated military press-5x6-8 reps
Seated dumbell side raises-3x6-8 reps
Barbell shrugs-2x6-8 reps
Cable pushbowns w/rope-5x6-8 reps
2arm overhead dumbell extension-2x6-8 reps
Stiff-legged deadlifts-4x6-8 reps
Leg extensions-4x6-8 reps
Reverse leg curls-3x6-8 reps
I threw in calves, abs, and forearms on Wednesday to give my upper body a break and to prepare my legs for Fridays' workout. Of course I will be alternating exercises and throwing in different ones each week. This is just my routine for this week. I will be going heavy and have my partner spot me on the last 1-2 reps of each exercise.
Cytogainer/for calories and protein
Muscle Milk/for calories and protein
Xyience NOX-CG3/pre-workout energy
Not real experienced with supplements so if anyone suggests different ones please let me know.
Excuse the tank-top tan line...... I was working in the yard yesterday.