T Nation

Tryin for 10 lbs Before Years End


#1

About me: I'm 18 years old at 6'3" and 217 pounds. I just started seriously training in December of 2007. By serious I mean having a training plan and eating for my goals. Before December of '07, I was roughly 180-185. Max bench 125, squat 185, didn't do deadlifts, no pullups, no real training. These are my current lifts minus flat bench because I don't do it.

Decline Bench: 250x1
Deadlift:350x2
Squat: 345x3

What I'd really like to do is just bulk out of my mind. I've seen my abs when I was 180. I was skinny, I was weak, I hated it. I don't really have them anymore, I mean they're kinda big so they still show up occasionally but theyre by no means ripped. I'm going to post my current diet (which is pretty much tons of everything) and my current training split. Keep in mind I'm trying to bulk up. I want to be great someday.

I eat:

Breakfast: 4-5 extra large eggs
1 cup cooked oatmeal in water
multivitamin
glass of milk
Preworkout: 1 scoop protien Shake (Optimum Nutrition)
1 teaspoon creatine monohydrate unflavored
Postworkout: 2 scoops protein shake
2 bananas
peanut butter sandwhich and Muscle Milk shake
Dinnerish: 12-16 chicken, steak, ground beef, tuna
bag of boil-in-bag rice
bag of steam-in-bag vegetables
Snack: Glass of milk, fruit
Bedtime: 1 muscle milk shake in milk

I don't know how many calories that is, I'm assuming a bunch. Sometimes I don't think it's enough but I eat out, get burgers, tacos. Im just trying to fill out because I'm really tall.

My workouts look like this:(Includes lifts most recent)

Monday/CHEST: Decline bench
135x15
225x6
235x4
245x2
250x1
Incline Bench
115x15
135x11
165x3
165x3
170x2
Incline Flys
45x12x4
Fly Machine
Whole stack+5x4

Tuesday/BACK: Pullups
6,5,4,4,4
Deadlifts
135x15
225x12
315x6
350x2
Dumbell Rows (just started, just felt it out)
55x15
80x15
90x12
100x10
110x8
Wide Pulldowns
130x15
145x12
160x10
175x8
190x6
Seated Cable Rows
200x15
220x12
240x10
260x8

Wednesday/LEGS: Squats (yes I do them right)
135x15x2
225x15
315x10
335x6
345x3
Leg Press (yep, knees cover chest)
225x15
405x12
505x10
555x8
Lunges
115x14x3
Leg Curls supersetted with Leg Extensions
130x15 Lc
140x15 Lc
150x12 Lc
160x10 Lc
180x15 Le
190x12 Le
200x10 Le
210x10 Le
Calf Raises
270x15x3 on smith machine

Thursday/SHOULDERS: Rear Delt Raises
30x15
35x12
40x10
45x7
Shoulder Press DB
55x15
65x10
70x6
75x4
Front Rows
90x15
100x12
110x8
115x6
Side Laterals Cable
30x10x4
DB Shrugs
80x20
90x15
100x12
Friday/ARMS: Rope Curls
60x15
70x12
80x10
90x10
100x8
Hammer Curls
30x15
35x12
35x12
40x10
Pyramid Sets
45x10,9,8,7,6,5,4,3,2,1
Barbell Bodyweight triceps extensions
3x10xBW
Overhead Dumbbell
70x15
75x12
80x10
85x8
Rope Pulldowns
60x15
70x15
80x10
90x7

Saturday/OFF

Sunday Abs 3 sets of decline crunches with a 10 behind my head

This is what I'm doing pretty much. I'll, of course, be posting pics. By the end of the week. Gaining the muscle I believe a man should have is my goal in life. Any help would be greatly appreciated. I will post my workout every day. Tomorrow is back, bet ya can't wait haha!