Hello I’m new here.
Thought I’d start a journal for motivation. Decided T-Nation seemed a good website with a lot of good knowledge here.
I’ve trained on and off for years but not really got anywhere. Lack of motivation and constantly changing routines pretty much explains it. Also my work can be tiring and stressful most of the time and I feel physically tired when I get home. Can stress make you feel PHYSICALLY tired?
Anyway, no more excuses and onto business…
I weighed myself today - 213 lb.
Height, bare feet 6’0
Age 33
Measurements today:
(don’t laugh) 
Thighs thickest part - 23 1/2"
Thighs 3 inches above knees - 18" 
Waist sucked in - 35" lol
Waist normal 38" LOL/
Right calf thickest part - 16"
Left calf thickest part 16 1/4"
Thinnest part right calf(below gastroc) - 12 1/2"
Thinnest part left calf (below gastroc) - 12 1/4"
Neck - 16 1/2"
Right - bicep 16"
Left Bicep - 15 1/2"
Chest - 45"
Shoulder circumference - 52"
Shoulder width straight line looking from front - 22"
Right forearm thickest part 13"
Left forearm 12 1/2"
Wrists 7 1/8"
Ankles 9 1/2"
So to sum it up you could call me a lazy-skinny-fat-ecto with the only natural blessings being shoulder width(not bad) and a very good appetite
I train at home due to work problems/finish times but saying that I have a power rack and olympic set etc. so no excuses there.
I’ve never taken steroids and I’m currently only using whey and bulking with whole milk & real food(it worked a few years ago - strength went up fast but gained some fat too).
I’m not too worried about fat right now - I’m looking for gains in the big lifts and mass.
After much messing about I came up with this routine:
Tell me what you think…
Mon/Wed/Fri Tue/Thurs/Sat or any way I get 3 training days in a week.
Monday:
Hyperextensions 1x15 w.u. (reg park did this plus I’ve bought the bench so I’d better use it)
Bench Press 5x5 light weight, medium weight, 3 sets top weight.
Supersetted with
Weighted Chin-ups 5x5 all sets top weight
Front squats 6,6,8,7,6 first 2 sets warm up ramping up.
Wide SLDL 8,7,6 legs wide and push rear end out bar travels along shins.Not a heavy move.
One leg dumbbell calf raises on block 2x12 same weight
21 total sets.
Wednesday:
Hypers 1x15
Press behind neck 5x5 same as bench press.
Supersetted with
Weighted Pullups 5x5 same as chin-ups
Squats 6,6,8,7,6 same as front squats
Weighted incline sit ups bwx30, bw+15x30, BW+20(kilos)x30. Never increase this-token ab work
Supersetted with
Seated calf raises 3x20/f. If first set 20 then add weight next time, other sets to failure.
22 total sets.
Friday:
Hypers 1x15
Trap Bar Deadlifts 5x3 ramping up to top set.
Rack rows 10,8,6 or 8,7,6(undecided)
Rack pulls as above undecided
Incline bench press 5x12/failure. If first set 12 then add weight next time,rest sets to fail
Supersetted with
One arm dumbbell preacher curls 5x12/f(I bought the bench so I’ll have to use it!)
22 total sets.
I think it’s a sensible bulking routine and achievable but I’m not a teenager anymore so it might take more work now. I’d like to get my calves arms and neck all to 17" for a start.
I’m not very strong but I’m going to work at the big lifts. I will try not to change this routine in 3 months unless injury or something causes me to substitute an exercise.
It pretty much covers mass and even some showy muscles…
Now I’ve just got to stick to it.
Hopefully posting here might get people watching and make me have someone to answer to if you see what I mean.
Thanks for reading.