Alright, I'm going to start one of these to keep myself on track and to allow everyone to post any helpful information they have.
First some background info. I'm 18 years old, 6'2 and 140lbs. I've been working out on/off for around 7 months now. I stopped from Dec-halfway through March due to lack of motivation. I started a 12 week rotation, training one muscle area hard each week:
I'm starting week 2 right now. I have some pics of me starting out week 1 & today, but I can't post them yet becuase I'm still a newbie to the site
Goals: (meet by beggining of school or end of 12 week session)
Get up to 160lbs and stay as cut as possible
Bench max set of 200lbs
Curl 50lbs per arm
Get better diet
Go to gym every day (Free day sat, cardio sun)
Monday, May 19
Lat Pulldown 3x12 @90lbs
Lateral Arm Raise 3x12 @15 & 1x8 @20
Barbell Shrug 3x20 @155
Bent over lateral Raise 3x15 @25
Overhead dumbell Raise 2x30 @20 (alternating arms)
Straight arm cable Raise 3x10 @20
Ran 8 min, Alternating sprinting 1min, walk 30 sec.
10:00am Protein shake (20g protein, 8oz milk, 1tsp chocolate) & Creadex
*Pre-workout: 2 scoops Plasmacore & 8oz water
12:30pm Creadex serving
1:00pm Salted Pretzel & 1 serving of Junior mints
8:30pm 2 boneless/skinnless chickenbreast w/ salad & pepsi
11:00pm Protein shake (20g Protein, 8oz milk, 1tsp chocolate)
Notes: Missed breakfast & had super late dinner. But Saw Iron Man and it was a kick a** show.