I already keep a written journal but I figured an online journal would be good to have as well. This first entry won't be much because I forgot to bring all my info with me today. I'll wing it for now and update later tonight.
I'm basically trying to increase my size. I started the bulking phase back in September, and have been tweaking the routine. I pretty much have the routine set and I'll continue it until either the begining of March or the end of March. Not sure when, but I'll decided when the time comes. I'm looking to increase my upper body more than lower. I have a big torso so my proportions are off right now. I want to have more of a taper so I figured that if I concentrate on upper, and then shed fat I'll be able to achieve some noticeable results. I've split my routine into 3 parts, with some other bodyparts worked in there as well. Here's how it goes:
1 day Upper body Push (chest, shoulders (front-medial), & tri's), with calf work.
1 day Upper body Pull (back, traps, rear-delts, & bi's), with ab work.
1 day Lower body (quads & Hams).
Lower Body will only be worked once a week on Wednesdays. Upper body Pull & Push will be at least twice a week. Calf and ab work will always be with upper body. I thought about setting specific days for each workout, but because my schedule can get so whacked, the leg routine is the only one I know I can keep on the same day. I will give at least 2 days to recover for each upper body routine. It seems like I might overtrain, but I always give myself an extra day off to recover during the week.
I've thought long and hard about specific exercises and used September to try various routines out. The system I've worked out goes like this:
Chest: 3 different exercises 3x10 working sets (warmups not included in working set) (might do a 4th exercise depending on how I feel)
Back: 4 different exercises 3x10 (again warmups not inlcuded)(possible 5th)
Shoulders: 2 exercises 3x10 (1 exercises will be a superset)
Traps: 1 exercise 3x10
Rear Delts: 1 exercise 3x10
Quads: 1 exercise 3x10
Hams & Glutes: 2 exercises 3x10
Abs: 3 diff 3x10
Calve: same as Abs
Cardio: once a week after leg work (I gain fat easily so I might have to up this 2 twice a week if I get to much blubber)
This looks like a lot and some might think "OVERTRAINING " tuttut , but I have some answers for that. Notice that I don't do any specific arm stuff. I get my entire arm workout from all those sets. Also, I take at least 3 minutes between sets, and I also do ab or calf work between exercises. I also make sure I get enough rest as well. I have been doing this routine for about 2 1/2 weeks now and no problems so far. I occassionally do an extra arm specific exercise like dips, NG press, or reverse grip lat pull. That depends on how much time I have left or how good I feel.
Again, I plan to bulk until sometime in March, and then burn fat from that time until end of summer. I'll put up specifc goals and stats as well later tonight. Wish me luck.