[Jragon]

I started a few months ago inconsistently just to get a feel and back into working out.

Few weeks ago I got serious and back into it on a consistent basis. Now I'm going into Week 5 on Monday. This is the weekends where I finally have time to myself to chill and start a log.

I'm skinny with a six pack. Now I look to get big. I look forward to keep up with this on a consistent basis and the end results here are my logs for my routine.

Week 1

Monday: CARDIO

Tuesday:
CHEST
bench press (4 x 8)
incline bench press (4 x 8)
1/4 moon dips (4 x 8)
cable chest flyes (4 x 8)

Wednesday:
LEGS
quads (4 x 15)
hamstrings (4 x 15)
calves (standing calf raises) (4 x 15)
calves (step ups) (4 x 15)

Thursday:
OFF

Friday:
BICEPS
pull ups (4 x 8)
hammer curls (4 x 8)
bicep curls (4 x 8)
concentration curls (4 x 8)
TRICEPS
overhead tricep extensions (4 x 8)

Saturday:
SHOULDERS
Arnold press (4 x 8)
bent down shoulder flyes (4 x 8)
lateral flyes (4 x 8)
Anterior flyes (4 x 8)

Sunday:
OFF



Week 2

Monday: Cardio

Tuesday:
CHEST
bench press
incline bench press
1/4 moon dips
cable chest flyes
UPPERBACK
lat pull downs
cable rows
lat pull ups
T-bar

Wednesday:
LEGS
Quads (4x15)
Hamstrings (4x15)
calves (barbell) - (4x15)
(alternate leg stand) (4x15)
BICEPS
pull ups
arm curls (iso machine)

Thursday: OFF

Friday/Saturday:
SHOULDERS
Arnold Press
Bent down shoulder flyes
lateral flyes
anterior flyes
TRICEPS
DB extension
BICEPS
hammer curls
concentration curls

Sunday: OFF

The above exercises with non-listed sets means I only did 1 and reps "till failure"

Week 3

Monday:
CHEST
bench press (3x6)
incline bench press (3x6)
cable chest flyes (3x6)
BICEPS
close grip bench press (3x6)
reverse preacher curls (3x6)
close grip pull ups (3x6)

Tuesday: OFF

Wednesday:
LEGS
Quads (3x6) -heavy
Hamstrings (3x6) - heavy
SHOULDERS
wide grip upright row (3x6)

Thursday: OFF

Friday: Cardio

Saturday:
SHOULDERS
Arnold press (3x6)

Sunday: OFF


Week 4
The Chad Waterbury Method
(with my own modifications)

Monday:
BB bench press (10x3)
A1 Dips (4x6)
A2 Bent over BB rows (4x6)
B1 skull crushers (4x6)
B2 standing BB curls (4x6)
Hanging Leg raises (4x6)

Tuesday: OFF

Wednesday:
Romanian Deadlift (4x6)
Lat pull downs (10x3)
A1 cable rows (4x6)
A2 BB military press (4x6)
B1 Quad leg curls (4x6)
B2 Hamstring leg curls (4x6)

Thursday: OFF

Friday:
Chin ups (10x3)
A1 Decline BB press (4x6)
A2 Standing DB hammer curls (4x6)
B1 Rope tricep extension (4x6)
B2 Upright rows (4x6)
Lunges (4x6)

Saturday: OFF
Sunday: OFF


Week 5

Same as Week 4 except for Sundays I will be doing leg raises with ankle weights (6x15)


Food/Nutrition

I have been eating pretty clean from the get go when I started this and in general I usually eat clean even before touching the weights. Yams to brown rice with chicken/steak or brown spaghetti with can salmon with tomato sauce are examples of what I eat.

My ratio/caloric intake:

Protein 40%
Carbs 40%
Fat 20%

Generally that has been my ratio when I started to keeping track again from Week 1. I look to change the ratio to 50-40-10

The supplements I take are:

Whey
Casein
BCAA
Glutamine
Arginine
ZMA
Multivitamin
Vitamin C
Fish Oil

In the future for a boost:
NO-XPLODE
Creatine (haven't started yet cause in the past I had doubts now I'll give it a shot when I need it)

What do you guys think? Any suggestions? Thanks.

_____________________
Goal: Bulking
Starting weight: 180lbs.
Current weight: 214lbs.