Decided to make one for myself after reading other's workout journal.

Age:23
Height: 182cm
Weight: 70kg currently

started lifting around 8 months ago. started with around 62-64kg body.
target weight is 75kg.

March 27
Reached 75kg but still very skinny looking. wanna add another 5kg if possible.










exercises

im trying to bulk so i did heavy low reps. around 8 reps for each exercise

monday: back
pull up
lat wide grip pull down
lat close grip pull down
horizontal lat row
barbell row
deadlift
dumbbell row

tuesday: chest
flat bench press-barbell/dumbbell
flat bench fly
incline press
incline fly
dip
upper middle and lower cable cross.

wednesday: leg day
quad extension
smith machine squats
leg press
hamstring curls
calf lifts

thurs:rest day

friday:shoulder-dumbbells
military press
front raise
side raise
reverse shoulder fly
dumbbell shrugs

saturday=arms
bicep curls
concentrated bicep curls
hammer bicep curls
tricep kickbacks
overhead dumbbell press

sunday: rest day


updating my diet tomorrow.preparing for finals currently

This post has been edited by kennyy90: Mar 27 2013, 10:00 AM

diet
1 serving of mass gain each in the morning after wake up, before workout, and before sleep
mass gain-UN muscle juice revolution

oats slightly less than 1 cup
eating lunch out or cook myself.not very particular

dinner/lunch/supper
home cooked minced beef and potatoes and broccolis/lettuce
protein can be fish fillet, chicken breast or beef steaks

a green apple in between meals.

eat medium servings but tend to eat more than 4 solid meals excluding oats.

This post has been edited by kennyy90: Feb 1 2013, 02:18 PM