The College Trainer

[Alucard09]

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

[Scrutiny]

Nice work with creating a journal.
Will be keeping an eye on you


All the best

[rony]

Good luck...

[Alucard09]

Wednesday...Great leg day.

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


weighed in at 181lbs

some of the highlights:
decided to max out a little on some of the exercises

squatted 325 twice with close attention to perfect form (a new personal best for me)

maxed out on leg press with 950lbs for 2 solid reps

right knee is a little sore, but solid (I had knee surgey 9 months ago)

Supplements taken today:

Whey protein
Animal omegapak
Gaspari size on
multi-vitamin
superpump 250

Diet
my diet was pretty much perfect today, My last meal for today is going to be a protein shake with 40 grams protein mixed w/water

took in about 3300 calories so far w/ 20% from fat, 40%carbs, 40%protein

[Alucard09]

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

Highlights:
maxed out on deadlifts with 335 lbs for 2 reps
had one b*tch of a back workout, me and my training partner ended up doin a total of 80 reps for wide grip chin-ups
biceps are feeling really pumped up. Did 4 sets of 21s with 55 lbs...brutal


overall great workout

kinda slacked on the diet, but got required amount of calories...had to cheat a little to do so

[Alucard09]

Monday's workout:
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

Highlights:
worked up to benching 245lbs for 5 solid reps
for incline bench I did 2 working sets of 185lbs for 5 reps and for the final set I did 225lbs for 3 good reps
military pressed 155lbs for 4 reps, shoulders kinda sore after benching
added 2 45lb plates while doing chest dips, felt a good pump
close-grip bench was brutal, only squeaked out 3 sets

Diet:
very busy day with a lot of appointments, couldnt eat as much as I would have liked, maybe got in 2100 calories max

overall good workout day

[Alucard09]

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

Highlights:
squats were brutal, squatted 325 for the full 5 reps
leg pressed 950 for 3 reps, grrrrr!
lunges were painful, a good pain though
abs are feeling tight, starting to see a lot more definition

Diet:
took in 4000 calories that day
i needed every calorie too, was soo drained after working out


Another great workout

[RobB]

Originally Posted by Alucard09

Wednesday's workout:


Highlights:

lunges were painful, a good pain though


Another great workout

I still hate lunges after all this time it is always bad pain for me.

Your journal looks great.