A little about myself:
I currently don't have a camera or a scale. I am planning on picking them up when I go home for thanksgiving break. For now I will post pictures off of my cell phone.
Weight: Guessing around 250lbs at the moment
I am currently trying to gain weight and strength to fix my weaknesses. I currently don't have a set time frame of when I will continue to gain weight till. I haven't really bulked much in my life so I think I will go with how I feel.
I usually get as much food as I can pending on how big my pay check is. This is pretty much my only expense at the moment. I eat steak and chicken as my main protein sources and cheat when I'm no the run or feel like I want something different.
I am not anal about what I eat and as long as I'm not in a deficit I am happy with the days nutrition.
Monday: Quads - front squat, leg press, leg ext
Tuesday: Back(lagging) - I am currently doing the back exercises CT mentioned in his article about not knowing jack about your back. Pullup iso hold at top (20sec), decline rows, seated double cable row, LPD.
Wednesday: Chest - decline db bench, db bench, bd flys
Bis - Preacher db curl, single arm cable curls, preacher db curl
Thursday: Shoulders - db presses, lat raises, rear delt machine, lat raise machine
Friday: Hamstrings - RDL, leg curls
Saturday: Chest - Incline DB bench, incline db flys
Bis- same as weds
Sunday: Shoulders - same as thursday
Triceps - one arm rope ext, one arm over head rope ext, v bar ext
Currently I am trying to bring up my shoulders. I believe that they were my weakest point and they have really come a long since I have upped their frequency. I changed my back program because I was having trouble feeling that I worked it hard enough.
I am feeling good with what I have now, but am open to suggestions. My biggest lager of all are my Biceps. I never gave them any direct attention over the years I played football.... didn't see a need for it.
Also my chest was lagging because my triceps overpowered everyone of my chest movements. Since I have switched to db movements for my chest development and have seen much improvement.