My summer bulk

[Loquito_Angelito]

okay so i desided 2 make log on my work out, status is 19yrs 5'10 175lbs unsure of bf% prety lean tho 1.5 yrs training. first day was yest6erday, iam broke joke at moment so iworkout at home with halfass equipment till i have enough funds for pass at gym,on top of that i dont have enough weight to put on bars etc so i do wat ican. times is hard will post my eatings of each day as well as the workout, u knoww, will post progress pics uhmmm, comments/critisizem suggestiuns welcome.

workout/cardio:

Shoulder press
120lbs 10 rep. x2
120lbs 6 rep.
110lbs 8 rep.
110lbs 6 rep.
100lbs 12 rep.
100lbs 10 rep. x2
90lbs 10 rep. x4
Reverse flys
20lbs 20 rep. x4
15lbs 30 rep. x2
10lbs 40 rep. x2
Front raises
10lbs 15 rep.
20lbs 10 rep.
15lbs 15 rep
Side raises
15lbs 15 rep. x2
20lbs 10 rep.
10lbs 10 rep. x2
SingleArm rows
90lbs 10 rep. x2
80lbs 10 rep. x2
70lbs 12 rep. x2
Seated rows
125lbs 15 rep. x2
100lbs 15 rep. x2
PWO carido
45mins

During workout/cardio:
1 protien bar
2 protien shakes
1 pkg beef jerky
= cals. 610, pro. 102g's fat. 9g's, carbs. 35g's
PWO meal
3 cans tuna + veggies
= cals. 380, pro. 90g's, fat. 0g's, carbs. 0g's
Meal#1
1 protien shake + chiken breast
=cals. 330, pro. 75 g's, fat. 1.5g's, carbs. 0.3g's
Meal#2
1 pkg beef jerky
1 protien shake + 1 can tuna
= cals. 340, pro. 77g's, fat. 1.8g's, carbs. 7g's
Meal#3
same as #1
Meal#4
1 sandwhich + 1 protien shake
= cals. 500, pro. 45g's fat. 1g carbs. 54g's
Total
= cals. 2490, pro. 464g's, fat. 14.8g's, carbs. 91.4g's

didn eat enough, tomoro brings a new day, see how it goesssss

 

[TheMilkMan]

I don't have too much time to comment, but your workout/diet is all fucked up lol. I really think you should go with higher intensity/low volume training and get those carbs WAY higher. I'd shoot for like 300g of carbs, 300g of protein, and about 100g of healthy fats. At your size, that should pack on the mass.

You're doing something like 30 sets for shoulders... That is absolutely INSANE. I honestly do 3-6 sets ALL week for shoulders and mine are very in proportion with the rest of my body.

I'll get into further detail when I get a chance.

 

[scouser5]

45mins cardio and your trying to bulk? I would cut that down and take in cals like Milk said above. I got onto the 5x5 routine and I am loving it.

 

[Loquito_Angelito]

OKay, have not been around computer past few to recrd diet have been keeping track of workouts on paper. tried to keep protien intake much as carbohydrates would not say lesser then 300g, will just post the pastworkouts i have missd, today i will be starting the 5x5 as i have read it and like how it seems.

for arms day

Concentration curls
30lbs 10 rep. x3
25lbs 15 rep. x2

Bicept curls
75lbs 10 rep. x2
90lbs 6 rep.
80lbs 10 rep.
70lbs 8 rep.
35lbs 60rep.
35lbs 50 rep.

Tri dumbell extentions
30lbs 20 rep. x2
45lbs 10 rep.
45lbs 15 rep.
25lbs 20 rep. x4
35lbs 20 rep. x2
40lbs 15 rep.

for chest day

FlatBench
235lbs 2 rep.
225lbs 2 rep.
215lbs 2 rep.
205lbs 2 rep.
195lbs 3 rep.
185lbs 3 rep.
175lbs 3 rep.

decline bench
160lbs 10 rep. x3

incline bench
140lbs 10 rep.

flys
40lbs 10 rep. x3

for leg day
leg day is mediocer seeing as i do not have proper equipment at home for squats etc. also never before have i workd legs, weakest part of my vbody, umm need of gym pass.

squat using ezcurl bar
160lbs 10 rep. x 2
150lbs 10 rep.
140lbs 10 rep.

leg extentions
100lbs 15 rep. x3

leg curl
100lbs 10 rep. x3

that is workouts done past few days, today i start 5x5 routin

 

[Loquito_Angelito]

okay so took week and a half off off because i started to lose pumps wen idid my workouts and felt like i was notgetting stronger so took a break, came back and was able to increase my lifts, must of helped, was planning on doing 5x5, that kind of went out the window

Bicept curls
110lbs 6 rep. x3
100lbs 6 rep. x2
90lbs 8 rep. x2
80lbs 8 rep. x2

Tri Dumbell extentions
50lbs 10 rep. x3
40lbs 15 rep. x2
25lbs 25 rep. x3

Concentration Curls
40lbs 10 rep. x3
35lbs 10 rep. x3
30lbs 10 rep. x3
25lbs 10 rep. x3

Hammer Curls
60lbs 6 rep. x3
55lbs 8 rep. x3
50lbs 10 rep. x2

think problem was overtraining, strengeth increased quit a bit and pumps returned, very satisfied in what the rest did, going to try and go for even more intensity and lower volume, hard to get used to, since i have never "trained' that way before

 

[Loquito_Angelito]

yesterday leg day with some rows and hammer curls, dont like much cuz i dont got proper equipment so stuck using ezcurl bar to do godamn squats so i can barley do anyweight, hard to get much more then 160 over my head safely to get into position for my squats witout sketchn cuz think i might drop it on head one these days.....

Box Squats with ezcurl bar
160lbs 10 rep. x2
150lbs 10 rep.
140lbs 10 rep.
130lbs 10 rep.

Leg Extentions
135lbs 20 rep. x3
125lbs 20 rep.
115lbs 10 rep.

Leg Curls
125lbs 8 rep.
125lbs 6 rep.
100lbs 8 rep. x3

Single arm rows
100lbs 10 rep. x3

Hammer Curls
50lbs 6 rep.
40lbs 12 rep. x2
35lbs 15 rep. x2


Today was arms with some rows and light shoulders

Concentration Curls
45lbs 10 rep. x2
40lbs 10 rep. x2
35lbs 15 rep. x2

ReverseGrip Barbell Curls
60lbs 8 rep. x2
50lbs 8 rep. x2

Tri Dumbell extentions
50lbs 10 rep. x4
40lbs 10 rep. x4

Bent over Row
130lbs 10 rep. x2
120lbs 10 rep. x2

Shoulder Press with Dumbells
40lbs 8 reps. x4

been eating about 3200-4000 cals a day, varys lots greatly depending on wut time i wake up at. Diet been really low on fat, except for salmon and nuts every so often, moderate carbs intake, try to eat much carbs as protien everymeal