Muscle Building Personal Training Clean Health Personal

Straight Bar Curl- 4 sets of 8 reps
Alternating DB Curls superset with Alternating Hammer Curls- 3 sets of 10 reps + 10 reps

Overhead Extension- 4 sets of 8 reps
Cable Pressdown/Extension- 4 sets of 8 reps
Reverse Grip Cable Pressdown/Extension- 4 sets of 8 reps
Close-Grip Bench Press- 3 sets of 10

Sunday: AM Cardio + REST
Stationary Bike- 25 miles in 60 minutes

Nutrition:
Upon Waking- Multivitamin, 5g creatine, Fish Oil
Meal 1- 6 eggs, 1 cup of oats (dry measured), 1/2 banana, and 12oz whole milk
Meal 2- 1/2lb lean ground beef (96%), 1 sweet potato, 1 cup of broccoli, and 12oz whole milk
Meal 3- 1/2lb lean ground beef (96%), 1 sweet potato, 1 cup of broccoli, and 12oz whole milk
Meal 4- 6 eggs, 1 cup of oats (dry measured), 1/2 banana, and 12oz whole milk
*Post-Workout Shake- 2 scoops whey protein + 5g creatine

* = Rarely buy protein since my diet contains all of my protein needs

Supplements:
Creatine- 10g daily
Multivitamin- one dose daily
Fish Oil- 2 doses daily
*Whey Protein Powder- 2 scoops

* = Rarely buy protein since my diet contains all of my protein needs

Macros:
Protein- 245g (28%)
Carbs- 291g (33%)
Fats- 152g (39%)
Total Calories- 3500

Add 48g of protein, 2g of fat, 6g of carbs (240 calories) for protein shake when consumed on occasion.

I know that this diet and macros look weird, but it works very well for me, so I will continue to do it.

This is my first time making a training log, so I'm not sure if I'm starting it correctly or not. I leave for the beach this weekend until July 7 (my 18th birthday), so I will begin my log on the 7th.

I plan on adding a motivational video or song each day that I log, which will be every single day.

Follow along on my journey!

Videos will be posted on my YouTube channel that I will release once it's set up.

-------
I figured that the summer before I start college I might as well start hitting the gym seriously. I have been going inconsistently for about 10 months at this point. I'm done ****ing around. Time to get serious.  STATS:  Age: 17 Height: 5'8 Weight: 205lbs

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Best Muscle Building Workouts

Routine Breakdown:

Monday: Legs + Abs + PM Cardio
ATG Squats- 4 sets of 8 reps + 1 set of heavy triple
Leg Press- 4 sets of 25 reps
Leg Extensions- 4 sets of 20 reps + 10 negatives (Dorian Yates style beyond failure)
Lying Hamstring Curls- 4 sets of 15 reps
Standing Calf Raises- 3 sets of 15 reps
Seated Calf Raises- 3 sets of 15 reps

Ab Coaster- 3 sets of 20/20/20/20 (straight/left/right/straight)
Rope Crunches- 3 sets of 20

Stationary Bike- 25 miles in 60 minutes

Tuesday: Chest
Incline BB Press- 4 sets of 8 reps
Flat BB Press- 3 sets of 10 reps
Flat DB Press- 3 sets of 6-8 reps
Standing Decline Cable Fly- 2 sets of 15 reps
Standing Straight Cable Fly- 2 sets of 15 reps
Standing Incline Cable Fly- 2 sets of 15 reps

Wednesday: Back + Biceps + Abs
Deadlift- Warmup sets then 4 sets of triples
Bent-Over BB Row- 4 sets of 6-8 reps
Lat Pullover Machine- 3 sets of 12 reps
Seated Cable Row- 3 sets of 10 reps
Lat Pulldown- 3 sets of 10 reps

Straight Bar Curl- 4 sets of 8 reps
Alternating DB Curls superset with Alternating Hammer Curls- 3 sets of 10 reps + 10 reps

Weighted Situps- 3 sets of 50
Leg Raises- 3 sets of 50

Thursday: Shoulders + Traps + Triceps + PM Cardio
One-Arm Cable Raise- 3 sets of 15 reps
Seated DB Shoulder Press- 4 sets of 8 reps
Lateral Raise- 3 sets of 15 reps
Front Raise- 3 sets of 15 reps
Rear Delt Raise- 3 sets of 15 reps

BB Shrugs- 3 sets of 15 reps
DB Shrugs- 3 sets of 15 reps

Overhead Extension- 4 sets of 8 reps
Cable Pressdown/Extension- 4 sets of 8 reps
Reverse Grip Cable Pressdown/Extension- 4 sets of 8 reps
Close-Grip Bench Press- 3 sets of 10

Stationary Bike- 25 miles in 60 minutes

Friday: ATG Squats- 4 sets of 8 reps + 1 set of heavy triple
Leg Press- 4 sets of 25 reps
Leg Extensions- 4 sets of 20 reps + 10 negatives (Dorian Yates style beyond failure)
Lying Hamstring Curls- 4 sets of 15 reps
Standing Calf Raises- 3 sets of 15 reps
Seated Calf Raises- 3 sets of 15 reps

Ab Coaster- 3 sets of 20/20/20/20 (straight/left/right/straight)
Rope Crunches- 3 sets of 20

Saturday: Chest + Arms (High Volume Day)
Incline BB Press- 4 sets of 8 reps
Flat BB Press- 3 sets of 10 reps
Flat DB Press- 3 sets of 6-8 reps
Standing Decline Cable Fly- 2 sets of 15 reps
Standing Straight Cable Fly- 2 sets of 15 reps
Standing Incline Cable Fly- 2 sets of 15 reps.

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Muscle Building Steroids

my weight is around 69 and height is 174 centimeters and body fat 13 - 13.5 % and m 17 1
i am going to gym from about 3months !
3 months ago my weight was 80 now it's 69 !
So first i planned to get abs but it's no more in my plan because i really don't think that abs with small arms will look good !
so m thinking to get good arms first then get abs !
so please suggest me a good diet which i can follow and some good suggestions !
because i want bigger arms,chest and then at last abs please tell me how much time would it take to get my body in shape !
I WORKOUT 6 days a week and i have left cardio !(i just do cardio for 5min as warm up and 5min streching and then start my workout)
my diet is !
morning !
one glass milk
2 banana
1 chicken breast
5 eggs !
lunch.
i eat rice !
then at evening
1 milk
5eggs
chicken breast
1 banana
and at night again rice.

"Everybody wanna be a bodybuilder, but ain't nobody wanna keep a workout log every single day," - Ronnie Coleman
Welcome to my Training Log!

I will be updating this every single day with my meals, workouts, and thoughts of the day. Every 3rd day, I go to the cycling room in the gym and bike 25 miles in 60 minutes for recovery cardio; during this time I will be recording myself in a video series labeled Cardio Contemplations that will include my thoughts of the day including philosophical views of my life and experiences.


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