roar :woo:

Ok, i've been switching up my workout routine around but this is what i'm doing as of now

Sunday: Chest
4 sets 7 reps bench press (135, increments of 5 lbs each set)
2 sets of dips (non weighted i'm weak) til failure
2 sets incline bench, 7 reps (95lbs)
3 sets of cable flies, 9 reps (50 pounds each side)
2 sets decline bench, 7 reps (95 lbs)

Monday: Back
pull up til failure( just 1... :box: )
4 sets, 9 reps, deadlift (135, increments of 5 lbs each set)
4 sets cable rows
2 sets close grip pulldowns
2 sets of far grip pulldowns

Tuesday: Rest

Wednesday: Legs
4 sets squats, 7 reps (115 lbs increments of 5 each set)
3 sets leg curls 8 reps
3 sets leg extensions, 8 reps (i think that's what they are called)
2 sets calf flexors 8 reps

Thursday: Arms/shoulders
3 sets of db curl, 8 reps (35 lbs)
3 sets tricep flexor, 10 reps (50lbs, 2 armed)
4 sets db military press, 9 reps (35 lbs per arm)
4 sets standing bb row, 9 reps (70 lbs)

Friday/Saturday: Rest


After each workout, i do a 25 minute HIIT run on treadmill, except legs day i do it on the ellipticals, on each upperbody day i do decline sit ups with 25 lbs weight

I'm not gona go into my diet, it's very inconsistent, i just know that i eat around 3000-4000 calories a day and probably 200g of protein or so.

here are the pix:

January 26th (note i actually started working out a week earlier):
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/Jan26beforepic1.jpg
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/Jan26beforepic3.jpg

February 10:
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/progress2Feb10.jpg
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/progressFeb10.jpg

March 10:
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/progressmar10.jpg
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/progressmar10pic2.jpg
http://i16.photobucket.com/albums/b33/Keve07/Workout Log/progressarmmar10.jpg

(decided to throw in an arm pic :rockon

This coming week will be my last week "bulking", then it's cutting time.:box:

Dude don't fret that calorie crap and and just eat HEALTHY. Your trying too hard to focus on the stats of what you eat. If you want to lose weight and not slow down your muscle repair process just cut carbs off 5-7 hours before bed and drop the cardio. The amount of cardio you do has to be taking an effect on your recovery.

i do eat healthy, i do cut off carbs 5-7 hours before bed.

i just meant that i can't really give a diet because what i eat is always so different, but it's all good stuff, i try to cut out simple carbs and stick to complex (whole wheat stuff). i also try to eat around 5-6 meals a day.

i don't know about cutting out my cardio, i enjoy my runs in a way, makes me feel slim.

one way or another i'm bulking right now, my bulking ends next sunday

5-7 hours before bed? you don't even need a carb cutoff

you need to bulk for at least 2 years and go on a 3day split

haha I love your simplicity Alex.

Good stuff Kev, keep up the good work

What are your longterm/shortterm goals?

hrmm, i'm going on 8 week bulk/ 8 week cut, in time for this summer, senior year high school beach time :woo: that's my short term goal

long term i want to get bigger. we'll see how that works out.

8 week cut?

to cut WHAT exactly?

hrmm, i'm going on 8 week bulk/ 8 week cut, in time for this summer, senior year high school beach time that's my short term goal

Click to expand...

All this stuff just seems so bodybuilding.com-ish. An 8-week bulk then a 8-week cut? What's the fvcking point? You're gonna spend 8 weeks gaining 6lbs of muscle, then you're gonna go on a 1600 calorie diet and lose it all... Why not just gain muscle by eating+training whilst keeping body fat reasonable?

-shaun

8 week cut?

to cut WHAT exactly?

Click to expand...

He wants to cut body fat, I'd imagine...though he's not exactly fat is he..

-shaun

Yeah..Your routine could do with a bit of improvement too What's wrong with a 3day split?

-shaun

He has nothing to burn, muscle, or fat. Going on a cut would just destroy his metabolism and thyroid. He needs to slowly add food into his diet, stop with the volume routine, cut out the HIIT post-workout and keep at this for a year or two.

I agree with these guys who suggest bulking up first and foremost. Once you start piling on the muscle, and start building good posture and good body proportion, you will hardly notice your puppy fat.

I should add that your dedication is admirable and that's where most people fail. You deserve respect for that, but you are definitely overworking and probably doing more harm than good.

shaunuk said:

Why not just gain muscle by eating+training whilst keeping body fat reasonable?

-shaun

Click to expand...

That's the spirit!

well you can't really tell by the pics, but my stomach is real flabby, i also hate how i can't see much cuts in my arm cause of a big layer of fat around there. then theres the pointy man boobs(went down a lot since i started working out) but i want to get rid of it!

i eat a lot T_T, and maybe i'll just cut out the HIIT and just run a mile after workout? (my mile is around 7:40ish)

or maybe it's just my mindset, because i used to be a fat little kid

when i say i'm going to go on a cutting phase, i'm going to be working out exactly like i would bulking, but i'm going to cut out a LOT more carbs. i'll probably also eat just a tad bit less in general too. will still keep protein high

thanks jariel

Why do you want to RUN after a workout?

You know why your stomach is flabby and you can see no cuts in your arm? YOU HAVE NO MUSCLE. I promise you, you could get down to 4% bodyfat and you'd still see no cuts, because there's nothing TO cut.

Your stomach and manboobs (which you don't have) will disappear when you build some muscle.

You really need to change your mindset bro. Otherwise you'll stay this size forever

okay, so eat more, and cut out the run? i would love to run a mile after my workout though, that wouldn't be too much would it

if you wanna be a runner, run. but if you don't want the runner's look, don't run

the thing is, i feel incomplete without my run

do what you want then.

i'm following those 2 stickied guides. but i do agree with you that i do too much cardio