Since I have hit a plateau, I decided that it was time to create a journey. I have been in and out of the forvm and have learned a lot of information that has helped me get to where I am. My goals for this log are to continually progress in size/strength.
Little background, training started about 4 years ago before I was going into college. Was active, but out of shape and weighing about 200 lbs. Probably would have had a hard time benching 135. Hit the gym with no knowledge and just the desire to shed the excess weight. Cut out all junk food and began doing cardio non-stop(not realizing that it would eliminate any and all muscle that I had). When I finished I was about 135 pounds without a pound of muscle. Continued to do cardio and eat small/light meals until I finally realized that it was time to put on some healthy weight. I had no resource but the internet, and stumbled upon this sight and many others. Learned everything I could about supplementation, nutrition and muscle development. Starting hitting the gym hard about 2-2 and a half years ago. Gradually worked my way up in weight(always trying to stay relatively lean and not gain a lot of excess fat) and currently weigh around 165-170lbs. I'm not sure what my ideal size is, but I am sure that I'm not close to there yet. This is the journey that will follow me in my training.
I am currently using a 5-day split. I have tried 3 day splits, 4 day splits, but I prefer the 5 day because I feel like my body responds well and I love being in the gym as much as possible. Although I usually rotate exercises depending on how my body feels and what I am trying to accomplish in the gym, I'll outline my basic workout.
Shoulders -
Seated dumbbell press
DB Lateral raises
Rear delt on the pecdec
Side Cable raises
HS machine
Back -
Lat pulldown
Weighted Chin/Pull ups
Barbell Rows
Rack Deads
DB rows
T-Bar Row
Legs-
Squat
Extensions
Leg Curl
Leg Press
Calf raises
(I've been training for a 13 mile run thats in 2 weeks so my heavy lifting for legs has slowed, but after that race it will completely change)
Chest-
Incline DB/BB
Flat DB/BB
Incline/flat flyes
Cable cross
Arms-
BB curl
Hammer curls
Preachers
Skulls
Tri Pushdown
Close Grip bench
Like I said, thats just a basic outline of what I try to work in. Usually I shoot for 12 working sets per muscle, but its all about listening to the body so that varies.