StayGold's Journey

[StayGold]

ITS TIME......

I've been wanting to start my own journey for a while now. I'm at the perfect point in my life, as far as time is concerned, to start. I've been training for about a year now. Even now, I'm still learning what works and doesn't work for me.

The Forvm has provided me with priceless information and insites. Which is why I think starting my journey here will be highly beneficial. Everyone's opinions, thoughts and critiscisms are welcome. I'm here to learn and to grow!

I'll be starting my journey next Monday, November 9th. Over the next few days, however, I'll be giving a little information about myself. Ill post up my stats, diet and how I plan to supplement. I couldn't be more excited about this. I'm very dedicated already and this will only be a further step in that direction.

[StayGold]

I am currently 20 years old....5'8"....175 lbs. I work full time from 7:45 A.M. until 4:30 P.M., Monday through Friday. I train four days per week after work around 5:00.

This is the training split I plan to use:
Monday: Legs
Tuesday: Chest/Tri's
Wednesday: off
Thursday: Back/Bi's
Friday: Shoulders/Traps

I'll spread calves and abs out through the week where they fit best.

My goal is to pack some mass onto my frame this winter.
Here is what my diet looks like. I also take 4 Uni-Liver everytime I eat....
5:30 - 3 whole eggs, 3 eggs whites, 1 Cup of oats, Animal Pak

8:30 - 3 Scoops of Real Gains and Two tablespoons of Peanut Butter

**Between my shake and lunch I have a tub full of mixed nuts at my desk

12:30 - 10oz. Chicken Breast, 1 cup of rice and Animal Omega

2:30 - 3 Scoops of Real Gains and Two tablespoons of peanut butter

Pre-Workout - Animal Pump

During - Intra-Aid

Post - Animal Nitro w/16 oz of Gatorade

7:30 - 10oz. Steak w/Sweet Potato and green beans

Lastly, I take ZMA Pro before bed.

[StayGold]

Alright, here what my training looked like for Sunday and Yesterday. I switched up the order in which im going to workout different body parts. I've made it better fit my schedule. Also, I recently came off of a strength training phase. I'm dipping my numbers down this week. They will be up next week,

Sunday - Chest

Incline Bench:
135 x 12
135 x 10
155 x 8
135 x 10

Flat DB Press:
60's x 12
65's x 12
70's x 10
75's x 10

Incl. DB Flyes:
25's x 15
30's x 12
35's x 10
35's x 10

DB Pullovers:
65 x 12 (4)

Cable Cross Overs:
4 Sets of 10

Monday - Back

Wide Grip Chins:
4 x 10

Barbell Rows:
135 x 12
155 x 12
165 x 10
185 x 6

T-Bar Rows:
90 x 15
115 x 12
135 x 10
135 x 10

Close-Grip Underhand Pull downs:
3 set of 12

Next week I will incorporate deadlifts back into my routine. Like I said, I'm changing it up a little this week. Back to normal next week.

[StayGold]

I've better fit my training split to my schedule. Here is what I WILL be using.

Sunday - Chest
Monday - Back
Tuesday - off
Wednesday - Quads/Hams
Thursday - Delts/Traps
Friday - Bi's and Tri's

I've never tried this split before. Im excited to see how it works for me!

[StayGold]

So after a few obstacles, I'm back and in this for the long haul.

Just finished up my week of lifting. Ill be starting back up Saturday.

Today : Back & Bi's

Wide Grip Chins - (BW) 12, 10, 8
Hammer Strength High Row - 110 x 12, 120 x 12, 130 x 12, 140 x 12
Hammer Strength Low Row - 110 x 12, 120 x 12, 130 x 12, 140 x 10
V-Grip Pull down - 120 x 12, 140 x 12, 160 x 8
Wide-Grip Pull down - 120 x 12, 130 x 10, 140 x 8
Narrow Reverse-Grip Pull down - 100 x 12, 120 x 10, 130 x 8

EZ-Bar Preacher Curls - 3 sets 50 x 10
DB Preacher Hammer Curls - 3 sets 15's x 10

[StayGold]

Delts and Traps

Alright Gent's here what it looked like.

Seated BB Press: 115 x 10 (2 sets), 135 x 6 (3 sets)
Seated Rear DB Raises: 20 x 15 x 3
DB Lat Raises: 20 x 12, 30 x 10, 35 x 8
DB Front Raises: 35 x 6, 40 x 6 x 2
Cable Station Rear Pulldowns: 60 x 12, 70 x 10, 80 x 8

BB Shrugs: 135 x 15, 225 x 10, 315 x 6

I am starting off my Priority. Working on getting my numbers up. Absolutely exhausted after this.

[StayGold]

*****I'm making shoulders my priority, starting my week off lifting them.

[StayGold]

This holiday season has been insane! I'm back at my place in the burgh....

Here is how the rest of my week panned out!

Sunday: Legs

Leg Press - 2PPS x 15, 3PPS x 15, 4PPS x 15
-ss-
Leg Press Calf Raises - 15, 10, 8
Machine Squats - 1PPS x 15, 2PPS x 10, 3PPS x 8
Standing Leg Curls - 3 sets of 15 (One leg at a time)
Leg Extensions - 100 x 15, 135 x 10, 145 x 10, 155 x 8
Lying Leg Curls - 80 x 15, 115 x 12, 120 x 12


Tuesday: Chest

BB Bench Press - 135 x 12, 185 x 10, 225 x 4 x 2 Drop Set; 185 x 8
Incline DB Press - 65 x 12, 70 x 10, 75 x 8
Incline DB Flye - 25 x 15 x 3
Close Grip Incl. BB Press - 115 x 8 x 3
Cable Cross Overs - 15, 12, 10


Wednesday: Back & Bi's

Pull ups - 3 x 10
BB Rows - 135 x 12, 155 x 10, 185 x 8
Machine Pulldowns - 1PPS x 15, 2 PPS x 10, 2PPS x 8

EZ bar Preachers - 45 x 12 x 2, 55 x 10
Seated DB Curls - 25's x 12 x 3

[StayGold]

Had a real good day training legs today.

Squats - 115 x 20, 135 x 15, 155 x 12, 185 x 8, 225 x 4
Hack Squats - 3 x 15
Leg Extensions - 45 x 20, 50 x 15, 55 x 15 (I paused for 2 seconds at the top of each rep)
Stiff Legged Deadlifts - 115 x 15, 135 x 15, 155 x 12, 185 x 10
Standing Uni-lateral Leg Curls - 25 x 15, 30 x 12, 35 x 10
Leg Press Calf Raises - 1PPS x 25, 1 & Quarter plates x 20, 2PPS x 15 x 2
Seated Calf Raises - 70 x 15 x 4