T Nation

'Tis The Season

5’11 / 6’0
Around 194lbs (no scale)
14ish BF
19 (20 tomorrow)

Current goal: Get bigger/stronger

Gonna keep it plain. Welcome any criticism/recommendations

11/7/2012 Chest/Tris

Bench: 135x10 155c5 185x5 205x3 245x4 (could have got more but grip slid out due to shitty barbells)
Flat DB: 30(kg)x6 36x6 42.5x6
Inc BB: 135x6 155x7
Pec Deck: 50x10 60x10 60x10
DB Tri Ext: 32.5x10 36x10 42.5x10
Single Rope Pulldown: 2x8 3x8 [4x10 3x10 2x10] drop set
Dips: 8 BW 6 w/ 45lb

11/8/2012 Back/Bis

Deadlift: 135x5 185x3 225x3 275x3 315x3 365x1 315x9 (deadstop no belt no chalk)
Pull Ups: 5,5,4
A1 Lat Pulldown: 40x10 45x10 50x10
A2 Seated Row: 45x10 50x10 55x10
Shrugs: 3x10 with 185lbs (used a shrug/farmerwalk bar thingy)
DB Inc Curl: 12.5 (kg)x10 15x10 15x10
Pin Wheel Curl: 12.5x8 10x10
Cable Curl: [5x10 4x10 3x10]

Ordered chalk and it should be coming soon.

11/9/2012 Shoulders/Forearms

Military Press: Barx10 95x5 115x5 135x7
A1 Partial Lateral Raises: 27.5(kg)x3x10
A2 1 1/2 lateral raises: 7x3x5
Rear Delt Fly Machine: 5x10 5x10 6x7
B1 Wrist Curl: 45x3x10
B2 Reverse Curl: 20x3x10


No Gym
Eating copious amounts of shitty foods
Getting really drunk


20th birthday!

11/11/2012 Leg Day

Squats: 95x5 135x5 185x5 225x3 255x3 275x7 (lower back was absolutely fried from deadlift DOMS)
Leg Press: 4(25kg plate each side)x6 5x6 6x10
Lying Leg Curl: 6x10 7x10 [8x10 7x10 6x7 6x15 partials]
Hack Squat: 2(20kg plate each side)x10 2x10
A1 Donkey Calf Raises: 3x10
A2: Seated Calf Raises: 3x10

I have shitty calves.

Well now that birthday weekend is over I have to get my diet in check before I get fat.

Rough outline:

Meal 1: 4 Whole Eggs, 2 Egg White, 3 Pieces Whole Wheat Toast, 1 Cup Cottage Cheese
Pre W/O: 2 Cups Oats
During W/O: BCAA w/ water
Post W/O: Banana with PB
Meal 2: 2 Whole Eggs, lean ground turkey/beef on 2 pieces whole wheat toast with Spinach
Meal 3: 2 Chicken Breast, 3 Cups Broccoli, 2 Cups Oats or Rice
Meal 4: 2 Cups cottage cheese

if i buy protein ill add to Post and replace meal 4 with shake

opinions please, i need help.

11/12/12 Chest/Tris

Bench Press: 185x5 225x1 245x5
Dec Press: 185x10 225x8
Inc DB: 45kgx3x7
Pec Dec: 60x3x10
DB Tri Ext: 36x10 42.5x10 46x8
Rope Pulldown: 5x3x10
Close Grip BP: 135x2x8
Dips: 1x8