ExRx.net

So procrastinating from studying, figure it's probably good for me to make one of these and track my progress. My stats:
Age: 19
Height: 75 inches
Weight: 194 lbs
Bodyfat: Probably around 10%, don't know exactly but my lower abs are visible with a little bit of fat over them. I have very little peripheral fat.
Long-term goals: General aesthetics and health. Also nice to be better when I do athletic things.

Current Exercise Program: I workout 5 days a week and "cycle" through my body parts in 4 workouts. So a given week may go like this for me:
Monday-Chest, Tuesday-Arms, Wednesday-Legs, Friday-Back + Shoulders, Saturday-Chest, Monday-Arms, Tuesday-Legs, ...
My workouts are typically 1 hr 15 min. Don't do much cardio besides the occasional pickup basketball game or swimming. I live in the city and don't own a car so I walk everywhere I go.

Current Diet: I try to eat every 3 hours, but this usually comes down to every 4 hours due to procrastination. During workout I sip a drink with 36g protein (whey) and 72g carbs (malto). I down another one of these after working out. My average non-workout meal usually has around 40g protein and 50g carbs. I try to eat a slightly larger meal for my first real meal after working out. I take a multi and a ZMA.

Status of my program: I've been working out for about 11 months now and have seen some really impressive gains, both my strength and physique have really been improved. Past few months I've been starting to see my gains slow, guess that's normal though. I've been in a bulk phase for about 2 weeks.

Worked out my chest today, this tends to be my most lagging body part. Compared to my squat and my deadlift my bench press hasn't gone very far since I started working out. My goals right now is to bench 225 for 6 reps before the end of summer. My mood going in was somewhat tired and stressed out from studying.

Flat dumbell press (I know I said my goal is to bench 225, but I hit a plateau on the bench and have been doing dumbell presses for the past few weeks)
45 Lbs x 8 reps
80x8
80x8
85x5
85x5 (failed in the middle to upper range)

Decline barbell bench press
165x7
165x6
165x7

Incline dumbell press
70x7
70x6
70x7
Comment on this, I used to do incline before decline until last week. When I did that I could do 70 for 9 reps. It's hard to believe adding decline before it would make it that much weaker...

Incline flies
35x10
40x8
40x8
40x8

Pullovers
95x8
95x8
95x7

Then 6 sets of ab work...

Remarks: I went up slightly from last week, not in weight but in the number of reps on the declinem, incline and pullovers. I was also making more of an effort to go down all the way on the incline and flat bench press.

Arm (Bis, Tris, Forearm) workout today.
Weight going in - 188 (low because I didn't eat breakfast or a late night meal the night before)
Mood - Tired from staying up all night studying for an exam, felt like the workout was going to kick my butt.

Straight Barbell Curl
125x8
125x8
125x8

Close Grip Bench Press
150x8
150x7
150x6

Alternating Twisting Dumbell Curls
LeftArm: 60x9 R: Same
65x7 Left and right
65x7 Left and right

Lying Dumbell Extensions
35x10
40x8
40x8

Wide grip Preacher Curls
(EZ Curl + 42.5 each side)x7
(EZ + 42.5)x8
(EZ + 42.5)x7

Tricep Pushdown (its the hard pulldown machine with only two pullys, the one where you can only seem to do 1/2 the weight on a standard one)
100 x 8
100 x 8
100 x 8

Dumbell Wrist Curls
35 x 15
35 x 15
35 x 15

Reverse Straight Bar Wrist Curls
30 x 12
30 x 15

Leg day
Mood: Hungover pretty bad, so I cut it about two exercises short and went easy.

Squats
255x8
255x8
255x8

Leg Curl Machine (normally do Straight Leg Deadlifts here, but taking a break from that as I had some lower back pain)
210x10
225x8
240x6

V-Squat
550x8
550x8
550x8

Hip Abducter
200x20
200x20
200x20

Standing Calf Press
475x12
475x12
475x12

Back + Shoulders Day
Mood: Feeling good, got up early and to the gym early. Unfortunately I just moved back from college so I didn't have my normal Malto or Whey here for my pre/post workout drink.

Low Cable Row
140x8
190x7
190x7
180x8

Wide Grip Pullup
Bodyweightx8
BWx7
BWx7
BWx8

Bent-over Barbell Row
155x9
165x7
165x8

Military Press
95x8
115x8
115x8

Upright Rows
125x8
125x8
125x8

Rear Delt Straight Bar Rows
130x6
130x7
110x10

Dumbell Rows
L 90x8 R 90x8
L 90x10 R 90x10
L 95x8 R 95x8

Dumbell Lateral Raises
30x8
30x8
30x8

Close Grip Palms Forward Pullup
BWx10

Chest Day
Mood: Rested

(Note today is the start of a workout at the gym at home rather than the gym at school. I've always noticed that the dumbells seem around 2 or 3 pounds heavier at this gym).

Flat Bench Dumbell Press
80x8
80x7
80x7
85x4

Inclinde Dumbell Press
70x8
70x8
75x1
70x5

Decline Barbell Press
155x8
155x7
155x6

Decline Flies
35x8
35x7
35x8
35x8

Pullovers
90x7
90x7
90x8

Ab work

Arms

Note: Changed up some of the way I was doing triceps to really get a full range of motion

Close-grip Bench
115x10
130x9
140x7

Standing Straight Bar Curl
125x7
125x7
125x8

Lying Dumbell Tricep Extensions
40 x 6
40 x 6
30 x 8

Alternate Twisting DB Curls
Right: 60x8 Left: 60x8
R: 60x9 L: 60x9
R: 65x6 L: 65x6

Tricep Pulldown
175x12
180x10
180x10

Preacher Curl
(EZ + 40)x7
(EZ + 40)x7
(EZ + 40)x7

Wrist Curl
35x15
35x15
35x15

Legs
Weight today: 189

Squats
135x8
245x9
265x8
275x6

Lying Leg Curls
150x10
160x8
160x7

Leg Press
(Sled + 5 plates)x12
(Sled + 6 plates)x9
(Sled + 6 plates + 25)x8

Feet Together Leg Press
(Sled + 7 plates)x10
(Sled + 8 plates)x8
(Sled + 8 plates)x8

Seated Cal Raises
(4 plates)x15
(5 plates)x14
(6 plates)x12
(5 plates)x14
(5 plates)x14

(From Saturday)

Back + Shoulders

Wide grip pullups
BWx9
BWx10

Low Cable Rows
145x8
180x7
180x8
180x8

Wide grip pullups
(BW+7.5)x6
(BW+7.5)x8

Bent over rows
165x8
165x10
175x8

Dumbell Shoulder Press
35x8
45x8
45x10
50x8

Upright Rows
120x8
120x8
120x8

Rear Delt Cable Rows
120x8
120x8
120x8

One armed dumbell Rows
L+R: 95x10
L+R: 100x8
L+R: 100x8

Lateral Raises
30x8
30x8
30x8

Chest (from Monday)

Flat Dumbell Press
45x8
80x8
80x7
80x7
85x5

Incline Dumbell Press
70x7
70x6
70x7

Decline Bench Press
155x6
155x7
155x7

Flat Flies
35x10
35x10
40x7
40x6

Pullovers
90x7
90x8
95x7

Rope Crunches
115x20
135x12
135x12

Decline Bench Crunches (hand on head)
25
25
25

Arms (today)

Close grip bench
95x8
130x10
140x8
145x7

Straight Dumbell Curl
95x8
125x8
125x7
125x7

Lying Dumbell Extensions
35x6
35x6
25x8

One Armed Dumbell Curl
60x10
65x8
65x8
(started with right arm, left arm is weaker, next week start with left)

Full range tricep pulldown
175x8
175x8
175x8

Preacher Curl
(EZ+40)x8
(EZ+40)x8
(EZ+40)x8

Dumbell Wrist Curl
35x15
35x15
35x15

Reverse EZ Wrist Curl
(EZ+7.5)x12
(EZ+10)x15