Summer sun workout journal

[Therocksbiggestfan]

Hey all, So I am back after a hand injury, all better now. here is my new training log. I am looking to build my shoulder and upper back area. i want to add some width and size. I would also like to get an upper body like Vernon Davis, That hudge mutha fu$Rer....Here it goes...Please help also diet supp included...any changes would be nice...

1. Mon- Chest

5 sets incline bench, with 1 drop set

4 sets decline bench

4 sets flat bench

4 sets dumbell flyes

2. Tues- Back/rear delts

5 sets rows

4 sets wide grip rows

4 sets pull up machines-wide grip

4 sets behind the neck pull downs

4 sets close grip pull downs

4 sets lat pull downs

3 sets peck deck flyes(rear delts)

Wednesday- Biceps/ triceps

4 sets for 3 excersises, bis and triceps, changes every week

Thrusday: Shoulders

1. 4 sets arnold presses

2. 4 sets standing barbell presses

3. 4 sets behind the neck presses, smith machine

4. bent over lateral raises, 4 sets

5. Lateral raises, 4 sets

6. Front raises, 4 sets

7. wide grip up rows- 4 sets

8. Shrugs-5 sets 20x

9. holds- lateral raises

Thrusday- Repeat Back

Friday or Saturday- Repeat Shoulders

Legs- Sunday, only on days with no hockey


Cardio- Off till june 1st...tired of running while studying

Here is Diet

1. 2 cups cooked egg whites, 1 cup fiber 1 cereal

2. Protien shake, whey 2 scoops, Skim milk, 1 big scoop natty peanut butter, 2 c cups ice

3. Chicken with 1 1/2 cup chopped string beans

4. Same as meal 2...or same as 1

Suppliments

Hydroxecut hardcore, Yohimburn Es gel, Chromium Procolianate, Multi vitamin, Vitamin C, No Xplode(starting Monday), Fish Oils, CLA, Green Tea, Red Bull sugar free 2x a day, 1 cup coffee...

I also work in a resturant 2x a week, so thats my little cardio

Please help: Diet I want to reamin at my current weight, just add some new muscle, 183.5, 6 1, shoulders/back/traps size...ab work, anything else would be great...

oh i dont eat after 8pm

What is the clear and the gel, barry bonds is in trouble with..need some special help?

[Anthony C]

I dont know bro about what you posted .You said you want to get big but I dont see anything for sqauts or deads in your routine ?? Are you going to focus on any compound movements??Because if you dont you can forget any kiind of real mass going on ..AC

[Anthony C]

I also think that your going to overtrain your shoulders or end up hurting them with what you posted ...AC

[Steve80]

Looks to be overtraining, yet leaving important stuff out. I didnt see legs. You cant build a house without a foundation (yes I stole that quote from someone, if it was you and you see this feel free to take the credit). Also you need to bump up your calories if you wanna put on some mass. You look to be barely eating anything.

[Therocksbiggestfan]

Yeah, Legs I do squats deads, extentions, and presses...I try to do them semi heavy b/c im a college hockey player, and I tend to have pain in the legs if I do that...Im going to do alot of summer beach running though so that will help, also stairs and swimming...Plus cardio i do now...but Yeah I understand

[Therocksbiggestfan]

Thanks