T Nation

Beast Mode Activated

I’m 21, 155 lb, 5’4", and currently around 11% BF. I had been doing a weight loss program for about 5 months, and am now trying to do a clean bulk. I did strength training in high school, but it’s been a while and this is going to be my first real expedition into training for size, as well as lifting at a gym.


Monday: Chest/Back
Tuesday: Quads/Hamstrings
Wednesday: Rest
Thursday: Light cardio
Friday: Biceps/Triceps
Saturday: Anterior and Lateral Delts/Rear Delts
Sunday: Light cardio or rest

I’m planning on doing 4x8’s, with about 90 second breaks between sets.

Pull Ups
Bench Press
Lat Pull Down
DB Incline Press
DB Flies
Cable Straight-Arm Pull Down

Close grip bench press
Standing barbell curl
DB Skull Crushers
Hammer Curl
Overhead DB triceps extension
Concentration Curl

Snatch Grip Deadlift
Back Squat
DB Good Mornings
DB Reverse Lunges
Leg Curl
Sissy Squat

Anterior and Lateral Delts/Rear Delts:
Barbell Bent Over Row
Military Press
Arnold DB Press
One Arm DB Bent Over Row
Lateral DB Raise
Bent Over Rear DB Raise

For the diet-

I’m trying to get a grasp on carb cycling, been trying it for about a week now, but so far I feel pretty good on it. This is how I figure it’ll look with increased calories.

Monday: High Carbs
Tuesday: Low Carbs
Wednesday: No Carbs
Thursday: Low Carbs
Friday: High Carbs
Saturday: Low Carbs
Sunday: No Carbs

No Carb Days: about 2000 calories total. 20% carbs, 50% protein, 30% fats.
Low Carb Days: about 2600 calories. 30% carbs, 40% protein, 30% fats.
High Carb Days: about 3200 calories. 40% carbs, 40% protein, 20% fats.

The diet has changed a little since I first wrote it out, and I’m too lazy to find the new info.

Today was the first day of weightlifting. Jesus, I have a ways to go. Got a lot to get used to again, like GRIP STRENGTH. Exercises were done out of order (probably didn’t help the big lifts at all), as I was waiting for a squat rack to open up-- There are only two in my campus rec. Going to be sore as hell tomorrow.

Here’s how it went:

DB Good Mornings- 20x10, 40x8, 40x8, 40x8
DB Reverse Lunges- 45x8, 50x8, 50x8, 50x8
Leg Curl- 115x7, 100x8, 100x8, 100x8
Sumo Deadlift- 185x8, 185x8, 185x8, 185x8
Back Squat- 135x8, 155x8, 155x8, 175x6
Sissy Squat- 0x9, blk med ball x8. blk med ball x8. yel med ball x8.

I also got about 2 hours of sleep last night, so I’m sure that didn’t help anything at all. Learned layout of the gym a bit more, learning the gym etiquette bit by bit. Enjoying eating more food so far. We’ll see if I can afford to keep it up. Word.

Haha, strong consistency in here.