Plan
This journal is regarding the strength and size progress over a 12 week timeline following a routine that was created by Tom Mustaffis. The focus of this period of time is to gain as much muscle and strength in preparation for the summer.

Background Information:
I have been working out for almost a year and a half at the beginning of this journal. I started out with the following:

Height: 6'2"
Weight: 145lbs

Neck: 14"
Chest: 35"
Arms: 10"
Waist: 28"
Quads: 18"
Calves: 14"
Fore-arms: 9"

As of the beginning of this program:

Height: 6'2"
Weight: 200lbs

Neck: 16"
Chest: 43"
Arms: 14 1/2"
Waist: 35"
Quads: 25"
Calves: 16"
Forearms:12"

I have been bulking since September 01 at around 185-188lbs after a mini-cut.

Routine And Goals
Monday: Back
Tuesday: Chest / Pressing
Wednesday: Rest
Thursday: Lower Body
Friday: Biceps / Triceps
Saturday: Shoulders
Sunday: Rest
Specific Workouts:

Chest / Pressing:
- Bench Press - 5/3/1 Protocol
Final Goal: 205, 225, 245
- Decline DB Press (2 sets of 5 reps)
Final Goal: 85lbs
- Incline DB Bench Press (3 Sets of 8-10 reps)
Final Goal: 75-85-80
- DB or Cable Flyes (2 sets of 10 reps)
- Machine Press (Hammer, etc.) (1 set of 25 reps, cluster set)

Back:
- Chins / Weighted Chins (3 Sets)
Final Goal: 15 Reps
- One-Arm DB Rows (3 Sets of 5-10 reps)
Final Goal: 90,100,90
- Tbar Row (2 Sets of 8-10 reps)
Final Goal: 180lbs
- Close Grip Pulldown (2 Sets of 8-10 reps)
Final Goal: 15
- Seated Rows (2 Sets of 10-15 reps)
Final Goal: 12

Legs:
- Squat - 5/3/1 Protocol
Final Goal: 255, 275, 315
- Deadlift - (3 Sets of 3-5 reps) - Alternate every other week.
Final Goal: 315x5
- Leg Press - (2 Sets of 5-15)
Final Goal: 6x Plates
- DB or BB Lunges (2 Sets of 5-8 reps)
Final Goal: Not sure
- Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Final Goal: Not sure
- Calf Raises [On Leg Press] (3 Sets of 10-25 reps)
Final Goal: Not sure

Biceps / Triceps:
- Bench Dips or Parallel Dips (3 Sets of 5-10 reps)
Final Goal: 90lbs
- BB Curls (3 Sets of 5-8 reps)
Final Goal: 115lbs
- Overhead BB/DB Extensions (2 Sets of 8-10 reps)
Final Goal: 45lbs
- Hammer Curls (2 Sets of 8-10 reps)
Final Goal: 45lbs
- Pushdowns (2 Sets of 8-10 reps)
Final Goal: 15
- Concentration Curls (2 Sets of 8-10 reps)
Final Goal: 45lbs
- Rope Pushdowns (1 Set of 50 reps)
Final Goal: 10, 10, 10, 10, 10

Shoulders:
- Loaded Plates Military Press (3 Sets)
Final Goal: 175lbs
- DB Lateral Raises (2 Sets of 8-10 reps, Drop Sets)
Final Goal: 45lbs
- Cable Upright Rows (2 Sets of 10-12 reps)
Final Goal: 10
- Reverse Pec Deck (1 Set of 15 reps)
Final Goal: Not sure.
- Neutral Grip Machine Shoulder Press (1 Cluster set of 25+ reps)
Final Goal: Not sure
- Face Pulls / Rotator Work (5 Sets total)
Final Goal: Not sure

Diet
Around 4.2k a day.

No specific diet as of yet. I had one but for the time being I am off of it, I just focus on getting a few stuff in and mainly my shakes.

I plan to begin eating clean again a month out of cutting period then slowly start decreasing my calories by 10% for a steady slow weight loss.