Ok, I figure I will start doing my journal online as it will motivate me to get some improvements in my lifts. I am 5'9" and weigh 168.
My goal is to gain about 7 pounds of muscle before Christmas, cut some bodyfat before spring break (keep that 7 pounds of muscle but lose the gained fat), and gain strength in all areas. My long term goal is to be around 190 at 10% bodyfat by the time I graduate from West Point and become an officer on June 2004. That gives me a little over a thousand days.
Here is my current program which I will probably keep until at least Christmas:
Day 1: Legs
-Squats: two warmup sets, two work sets of 10 reps
-Stiff-legged deadlifts: same as above
-Calf raises: same as squats
Day 2: Rest
Day 3: Chest, Tri's, and Shoulders
-Incline Bench: two warmup sets, two work sets of 8 and 6 reps.
-Bench Press: same as above
-Dips: same as above
-Military press: same as above
Day 4: Rest
Day 5: Back and Bi's
-Pullups: 3 sets, each set I do as many overhand pullups as I can and then do underhand. I might change this around when I can add weight.
-Modified T-bar Row: two warmup, two work sets of 8 and 6. My current gym doesn't have a T-bar setup so I do what Chris suggested in my earlier thread.
-Preacher Curls: same as T-bar Row.
My diet is not all that great. Believe it or not, the government does not serve us the most nutritional food here at the mess hall. I am working on it though, even though I find it near impossible to force myself to eat any vegetable.
Getting enough rest will be a problem here at the academy (feels like we have 25 hour days over here) but I will work to improve that as well.
I will be taking GNC's MegaMan multi-vi, Phosphogen HP (creatine), and Isopure whey protien.