ExRx.net

Day 15: 07/31/2008 Thursday
breakfast:
protein shake -2sc- 330/16/13/32
orange - 86.5/.2/21.6/1.7

snack:
missed

lunch:
beef&veggies - 300/6/42/20
pop tarts - 400/14/68/6

snack:
protein shake -2sc- 330/16/13/32

dinner:
bread -2- 160/1/32/4
hot dogs -2- 380/32/6/14
veggies - 120/0/22/4

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
2436.5 cal/101.5 fat/230.6 carb/145.7 prot

Notes: more protein, more calories
Weight: 148.5lbs
Activity:
Workout Week 2; Day 2:
Workout B:
Squat: 3 x 5 x 140lbs (not including bb)
Shoulder Press: 3 x 5 x 100lbs
Rows: 3 x 5 x 130lbs
hammer curls: 3 x 5 x 30lb db's
kickbacks: 3 x 5 x 30lb db's
shoulder shrugs: 3 x 5 x 30lb db's
cable cross: 3 x 5 x 60lbs
dips: 3 x 5 x bodyweight
calf raises: 3 x 5 x 30lb db's
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight

Day 16: 08/01/2008 Friday
breakfast:
oatmeal - 320/4/64/8
protein shake - 330/16/13/32

snack:
pop tarts -2- 400/14/68/6

lunch:
hot dogs -2- 380/32/6/14
bread -2- 160/1/32/4
beans&chili - 600/24/54/34
bread -2- 160/1/32/4

snack:
missed it

dinner:
bread -2- 160/1/32/4
beef -6oz- 313/23/0/27
cheese -1- 70/5/2/4
mayo -1tb- 35/3/2/0
bread -2- 160/1/32/4
hotdogs -1- 190/16/3/7
o.j. - 110/0/26/2

snack:
n/a

Daily Totals:
3388 cal/171 fat/366 carb/150 prot

Day 17: 08/02/2008 Saturday
breakfast:
oatmeal - 130/1.5/27/3
protein shake -2sc- 330/16/13/32

snack:
n/a

lunch:
bread -2- 1160/1/32/4
angus bacon burger -6oz- 680/33/56/41

snack:
protein shake -2sc- 330/16/13/32

dinner:
hotdogs -2- 380/32/6/14
bread -2- 160/1/32/4
pep.pizza - 245.5/12.25/27.75/11.8

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
2745.5 cal/128.75 fat/219.75 carb/173.8 prot

Activity:
Workout Week 2; Day3:
Workout A:
Squat: 3 x 5 x 140lbs (not including bb)
Bench Press: 3 x 5 x 140lbs (not including bb)
Deadlift: 3 x 5 x 110lbs (not including bb)
curls: 3 x 5 x 30lb db's
Kickbacks: 3 x 5 x 30lbs db's
Shoulder Shrugs: 3 x 5 x 30lbs db's
cable cross: 3 x 5 x 60lbs
dips: 3 x 5 x BW
Calf Raises: 3 x 5 x 30lb db's
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight

Weight: 149lbs!!! gained 4lbs total
Notes: Deadlifts beginning to hurt my back, I posted a topic about this, it was all my fault for using smith machine to deadlift which I stopped on this day and switched to alternate excercises which will be shown in next workouts. So far so good, feeling great and seeing good improvements in muscular size, weight, and strength.

Day 18: 08/03/2008 Sunday
breakfast:
protein shake -2sc- 330/16/13/32
oatmeal -2pkg- 340/4/70/8

snack:
pop tarts - 400/14/68/6

lunch:
chicken nuggets - 460/30/24/24

snack:
protein shake -2sc- 330/16/13/32

dinner:
subway -1'- 482/25/44/21
ice cream - 300/19/31/5

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
2572 cal/126 fat/208 carb/154 prot

Notes: back feeling better already, recovery days inbetween really rock. Feeling great, getting ready for workout on Tuesday.

Day 19: 08/04/2008 Monday
breakfast:
protein shake -2sc- 330/16/13/32
breakfast taco - 140/9/1/14

snack:
protein bar - 200/7/21/15

lunch:
jr bacon cheeseburger(forgot my lunch) -2- 760/36/68/40

snack:
protein bar - 230/8/30/10
protein shake - 330/16/13/32

dinner:
bread -2- 160/1/32/4
angus bacon burger -6oz- 680/33/56/41

snack:
protein shake -2sc- 330/16/13/32

Daily Totals:
3170 cal/133 fat/230 carb/214.5

Notes: gj on calories and protein

Day 20: 08/05/2008 Tuesday
breakfast:
breakfast taco - 210/13.5/1/21

snack:
protein bar - 200/7/21/15

lunch:
bread -2- 160/1/32/4
hotdogs -2- 380/32/6/14
protein bar - 200/7/21/15

snack:
protein shake -2sc- 300/16/13/32

dinner:
tuna -2oz- 175/2.5/0/37.5
bread -4- 320/2/64/8
pb -2tb- 210/16/6/8

snack:
protein shake -2sc- 300/16/13/32

Daily Totals:
2655 cal/113 fat/177 fat/186.5 prot

Activity:
Workout week 3; Day1:
Workout B:
Squat: 3 x 5 x 160lbs (not including bb)
Shoulder Press: 3 x 5 x 110lbs
Rows: 3 x 5 x 150lbs
hammer curls: 3 x 5 x 30lb db's
Kickbacks: 3 x 5 x 35lbs db's
Shoulder Shrugs: 3 x 5 x 35lbs db's
DB Curls: 3 x 5 x 35lb db's
cable cross: 3 x 5 x 80lbs
dips: 3 x 5 x BW
lying flies: 3 x 5 x 30lb db's
Calf Raises: 3 x 5 x 35lb db's
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight

Notes: Feeling great, I can notice my abs disappearing but no biggie. Still 149lbs up from 145 when I started.

Day 21: 08/06/2008 Wednesday
breakfast:
protein shake -2sc- 300/16/13/32
breakfast taco - 140/9/1/14

snack:
missed it

lunch:
big'n'tasty - 573/36/39.7/27.2
fries - 384/20.4/46.9/3.9

snack:
protein shake -2sc- 300/16/13/32

dinner:
bacon cheeseburger - 760/36/68/40

snack:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

Daily Totals:
3057 cal/165.4 fat/202.6 carb/197.1 prot

Notes:
I know my diet is pretty sick. Not enough clean foods but hey this is my first bulk and my first time ever measuring my calorie intake. Eating clean is very expensive and I can't do it all the time, plus my daily schedule is really out of whack and I often miss the chance to fix my meals.

Day 22: 08/07/2008 Thursday
breakfast:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16
breakfast taco -2- 140/9/1/14

snack:
n/a

lunch:
protein shake -2sc- 300/16/13/32
nuggets -10- 460/30/24/24
milk -2c- 300/16/11/16

snack:
n/a

dinner:
hotdogs -2- 380/32/8/12
bread -2- 160/1/32/4
cheese -1- 70/5/2/4
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

snack:
n/a

Daily Totals:
3010 cal/173 fat/139 carb/202 prot

Activity:
Workout Week 3; Day2:
Workout A:
Squat: 3 x 5 x 160lbs (not including bb)
Bench Press: 3 x 5 x 140lbs (not including bb)
Weighted Lunges: 3 x 5 x 35lb db's
db curls: 3 x 5 x 35lb db's
hammercurls: 3 x 5 x 30lb db's
kickbacks: 3 x 5 x 35lb db's
shoulder shrugs: 3 x 5 x 35lb db's
cablecross: 3 x 5 x 80lbs
dips: 3 x 5 x BW
lying flies: 3 x 5 x 30lb db's
Calf Raises: 3 x 5 x 35lb db's
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight
hanging knee highs: 5 x 5 x bw

Day 23: 08/08/08 Friday OLYMPICS!!! ;p
breakfast:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

snack:
bread -2- 160/1/32/4
pb -2tb- 200/16/9/7
jelly -2tb- 100/0/13/0

lunch:
bread -2- 160/1/32/4
hotdogs -2- 380/32/8/12
cheese -1- 70/05/02/04
protein shake -2sc- 300/16/13/32

snack:
n/a

dinner:
bread -2- 160/1/32/4
pb -2tb- 200/16/9/7
jelly -2tb- 100/0/13/0
milk -2c- 300/16/11/16
protein shake -2sc- 300/16/13/32

snack:
n/a

Daily Totals:
3030 cal/161 fat/191 carb/170 prot

Notes: never realized how awesome combining milk with my protein shakes increases my overall calorie intake as well as protein. Was always using water before, I feel dumb lol. Milk really does the body good :P

Day 24: 08/09/2008 Saturday
breakfast:
Oatmeal - 160/2/32/4
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

snack:
pop tarts -2- 400/10/73/4

lunch:
bread -1- 80/.5/16/2
hotdog -1- 190/16/4/6
cheese -.5- 35/2.5/1/2

snack:
protein shake -2sc- 300/16/13/32

dinner:
spaghetti - 420/2/86/12
sauce - 210/7.5/33/6
bread -1- 80/.5/16/2
cheese - 35/2.5/1/2
hotdog - 190/16/4/6

snack:
protein shake -2sc- 300/16/13/32

Daily Totals:
3000 cal/123.5 fat/316 carb/158 prot

Activity:
Workout Week 3; Day3:
Workout B:
Squat: 3 x 5 x 160lbs (not including bb)
Shoulder Press: 3 x 5 x 110lbs
Rows: 3 x 5 x 150lbs
db curls: 3 x 5 x 35lb db's
hammercurls: 3 x 5 x 30lb db's
kickbacks: 3 x 5 x 35lb db's
shoulder shrugs: 3 x 5 x 35lb db's
cablecross: 3 x 5 x 80lbs
dips: 3 x 5 x BW
lying flies: 3 x 5 x 30lb db's
Calf Raises: 3 x 5 x 35lb db's
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 60lbs
hanging leg raise: 5 x 5 x body weight
hanging knee highs: 5 x 5 x bw

Day 25: 08/10/2008 Sunday
breakfast:
protein shake -2sc- 300/16/13/32
pop tarts -2- 400/10/73/4/1

snack:
n/a

lunch:
hot dogs -2- 380/32/8/12
bread -2- 160/1/32/4
cheese -1- 70/5/2/4

snack:
protein shake -2- 300/16/13/32

dinner:
spaghetti - 420/2/86/12
sauce - 210/7.5/33/6
bread -1- 80/.5/16/2
cheese - 35/2.5/1/2
hotdog -1- 190/16/4/6
pb -2tb- 200/16/9/7
jelly -2tb- 100/0/13/0

snack:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16
toast -2- 160/1/32/4

Daily Totals:
3605 cal/142.5 fat/356 carb/175 prot

Notes: Feeling good, still stuck at 149, hopefully I can get this higher

Day 26: 08/11/2008 Monday
breakfast:
protein shake -2sc- 300/13/13/32
pop tarts -2- 400/10/74/4
milk -2c- 300/16/11/16

snack:
chips - 210/11/23/3

lunch:
bread -2- 160/2/31/6
hotdogs -2- 380/32/8/12
cheese - 70/5/2/4

snack:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

dinner:
grilled chicken gumbo - 260/5/40/16

snack:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

Daily Totals:
3180 cal/161 fat/250 carb/189 prot

Day 27: 08/12/2008 Tuesday
breakfast:
protein shake -2sc- 300/16/13/32
pop tarts - 400/10/74/4

snack:
n/a

lunch:
beef&veggies - 220/3/32/16
bread -2- 160/2/31/6
cheese - 70/5/2/4
hotdogs -2- 380/32/8/12

snack:
milk - 2c - 300/16/11/16
protein shake -2sc- 300/16/13/32

dinner:
bacon cheeseburger - 770/43/62/37

snack:
protein shake -2sc- 300/16/13/32
milk -2c- 300/16/11/16

Daily Totals:
3500 cal/175 fat/270 carb/207 prot

Activity:
Workout week 4; Day1:
Workout A:
Squat: 3 x 5 x 170lbs (not including bb)
Bench Press: 3 x 5 x 150lbs (not including bb)
Weighted Lunges: 3 x 5 x 40lb db's
db curls: 3 x 5 x 40lb db's
hammercurls: 3 x 5 x 35lb db's
kickbacks: 3 x 5 x 35lb db's
shoulder shrugs: 3 x 5 x 40lb db's
cablecross: 3 x 5 x 100lbs
dips: 3 x 5 x BW
lying flies: 3 x 5 x 35lb db's
Calf Raises: 3 x 5 x 40lb db's
weighted crunches: 5 x 5 x 10lbs
weighted cable crunches: 5 x 5 x 80lbs
hanging leg raise: 5 x 5 x body weight
hanging knee highs: 5 x 5 x bw

Weight: 150lbs!!! Finally broke to 150, total of 5lbs gained from 145. Took a few days to finally hit that, abs don't look as faded as they did when bulk started so I guess my volume is still keeping them in decent shape. Muscular definition and size is definitely increasing as well as strength, weights have been raised each week, lifting more than I ever have.

My foreamrs and hands are freakin hurting form the typing so I'll continue with Wednesday tomorrow and stay on track with updating journal.

~Thanks fellas.
*EDIT*
Progress Pics posted soon I hope

Side Note:
Anyone feel my routine is too much? too much volume maybe??

It looks like a lot on paper lol. In the gym I just feel like I can keep going and I end up pushing myself until I feel I can't do anymore. I'm always focused on form and going at a steady pace with 60seconds inbetween sets.
I feel great and always have energy for the next workout day.

Willing to follow experienced lifters tips to a "T" seeing how I don't have a personal trainer.

~Thank You

*EDIT*
maybe not to curls and hammer curls in same day or not do fly's, cable cross and dips in same day?
Not sure what to crituque, seems to be working, but I'm still a noob as far as workout programs go... I don't want to hit a plateau.
I want the basics for sure:

Workout A
Squats = 3 x 5
Bench = 3 x 5
Weighted Lunges = 3 x 5
Abs = 3 sets

Workout B
Squats = 3 x 5
Shoulder Press = 3 x 5
Rows = 3 x 5
Pullups = 3 sets
Abs = 3 sets

But then I want to add additional workouts because I have loads of energy. I'm lifting to failure each set, pushing as much weight as possible, the most I have ever pushed in my life to be hoenst.
I don't want to lose anything I already have... i.e. chest, arms, abs, calves, back.
Would like to add biceps, triceps, abs, calves, back, traps, in both A and B just not sure how and in what order.

Let me know if what I've been doing so far is good or not good.

Not increasing reps at all but increasing weight each week.

My rest is always 60seconds. Usually the 60seconds gives me enough rest (mentally) to get back into another set.

~~Feedback Please~~