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Alucard09 · 09-15-2009, 08:44 AM

I decided to keep my own journal! I'll be using the recreation centers on campus to complete my workouts. I'm do a clean bulk, putting on muscle while keeping fat gain minimal

6'1" @180lbs with 9.3% bodyfat. Taking in about 3800 calories

I've decided to do a 3 day lifting program, it works better with me and my workout partners schedule

Monday:
Bench Press 5x5
Incline 5x5
Chest dips(weighted) 4x10
Military press 5x5
Arnold presses superset w/lateral raise 4x8
Close-grip Bench press 4x8
Skull crushers 4x8

Tuesday:
LIT cardio 20 mins

Wednesday:
Squats 5x5
Leg press 4x10
lunges 4x12
Stiff-legged deadlifts 4x8
Calf Raises 4x12
Leg Raises 4x25
Sit-ups 4x25

Thursday:
LIT cardio 20 mins

Friday:
Deadlifts 5x5
Wide grip Chin ups 5x12
Barbell Row 4x8
21's 4 sets
Barbell Curls 4x10
Hammer Curls 4x8

09-15-2009, 08:44 AM	#1 (permalink)
Alucard09 Coming Up The Ranks Join Date: Sep 2009 Location: VA Gender: Male Training Exp: 3-4 Years Current Goal: Sex Appeal Photos: Alucard09's Gallery Posts: 169 Rep Power: 5	The College Trainer I decided to keep my own journal! I'll be using the recreation centers on campus to complete my workouts. I'm do a clean bulk, putting on muscle while keeping fat gain minimal 6'1" @180lbs with 9.3% bodyfat. Taking in about 3800 calories I've decided to do a 3 day lifting program, it works better with me and my workout partners schedule Monday: Bench Press 5x5 Incline 5x5 Chest dips(weighted) 4x10 Military press 5x5 Arnold presses superset w/lateral raise 4x8 Close-grip Bench press 4x8 Skull crushers 4x8 Tuesday: LIT cardio 20 mins Wednesday: Squats 5x5 Leg press 4x10 lunges 4x12 Stiff-legged deadlifts 4x8 Calf Raises 4x12 Leg Raises 4x25 Sit-ups 4x25 Thursday: LIT cardio 20 mins Friday: Deadlifts 5x5 Wide grip Chin ups 5x12 Barbell Row 4x8 21's 4 sets Barbell Curls 4x10 Hammer Curls 4x8