Das Bulk

[socrcow]

The bulk starts tomorrow.

Age: 18
Gender: Male
Height: 5 foot 5
Weight: 126 pounds.

Diet: I've decided to keep things loose in this regard, but try to maintain a solid diet of lots of protein and clean carbs, with no sugar and as much unprocessed food as possible.

Supplements:
500 mg of vitamin C morning and afternoon
One multi vitamin morning and afternoon
Glutamine morning and after workout (I know 10g is the recommended dose, but as I'm really small, should I take less?)
3 capsules ZMA before bed

Here's my workout schedule:
Monday:
Chest and Cardio

Tuesday:
Legs

Wednesday:
Biceps, Triceps, Forearms and cardio

Thursday:
Abs

Saturday:
Back and Shoulder

Sunday: Cardio and abs

Exercises:
Chest
Bench 3x(10,8,6)
Dumbell Flies 3x(10,8,6)
Pushups

Shoulders
Standing Lateral Raises 3x(10,8,6)
Front Raises 3x(10,8,6)
Military Press
Shrugs 3x(10,8,6)

Triceps
Triceps Cable Pressdowns 3x(10,8,6)
Dumbell Kickbacks 3x (10,8,6)
Dips 2(15)

Abs
Lying Leg Raises (up to 30, then hold for 30 seconds)
Crunches 2x(20, up to 50)
Twisting Crunches (20, up to 50)

Quads and Hamstrings
Leg Presses 3x(10,8,6)
Leg extensions 3x(10,10,10)
Leg Curls 3x (10,10,8)

Calves
Seated Calf Raises 5x(10,10,10,8,6)

Back
Lat Machine Pulldown 5x (10,8,6)
Seated Rows 3x (10,8,6)
Pullups

Biceps
Standing Barbell Curls 3x(10,8,6)
Alternating Curls 3x(10,8,6)

Forearms
Barbell Wrist Curls 3x(10,8,6)
Reverse Barbell Wrist Curls 3x(10,8,6)

[socrcow]

As advertized, the bulk started today.

Weight: 126.0

Meal 1: PBJ on whole wheat english muffin.
Meal 2: Quick bowl of cereal before short nap (old eating habits die hard).
Meal 3: Two pieces of chicken, corn and broccoli.
Meal 4: A little Corn bread before the workout.
Post Workout: Shake with soy milk, one scoop whey, and four frozen strawberries. **** that's good.

Workout: I can barely move my arms.

Incline Bench 4x(15,10,8,8)
Iso Bench Machine (I think that's the name) 3x(10,8,6)
Cable Crossovers 3x(10,10,10)
Smith Machine 3x (8,8,8)
Pushups 1x(20)
Leg raises 2x(20)
Inverted Ball toss thingy, for lack of a better name 2x(20)

I'm missing a thing or two, and I might've slightly messed up the numbers, but that's essentially it. I couldn't complete one pushup by the end, so I think it was fairly effective.

Comments very welcome.

[Supra1097boy]

come over my house and i'll work you till yo can't do one push up!

[socrcow]

Uhh...