JROD2008'S DORM ROOM

I've been about the same weight and body composition for the past few years, and although I'm happy with the way I look and feel, like most everyone I'd like to add about 5-10 pounds of QUALITY muscle to my body. However, once I found a calorie level and macro breakdown that worked for me, I've pretty much stuck to it and not deviated. Really more than anything because I didn't have the knowledge about how to gain that quality muscle we all desire. Being a member of RA for the past few months however, has not only inspired me to give a mass cycle a go, but it has empowered me with the knowledge that I can do it the right way. (Not to mention the safety net of being able to discuss my results with the RA). So long story short I'm going to try to gain some mass over the next few months.

I've also took a hard look at my workout routine over the past few days and have come to the conclusion (with the help/input of some of the RA members, particularly Brad and Joe) that I've been overtraining, so I've made a few changes to my workouts as well.

Currently I'm at 180lbs. I'm planning to take this cycle through the end of the year and get up to 188-190. Of course I'm going to gain some fat along with that muscle, but I'll diet down starting in January until I get my abs back into view. (Thats always been my baromater of where my conditioning is. For me abs are the first thing to go, and last thing to come.) I'll chronicle my results here and let you guys know how its going. So thanks again to everyone particularly the athletes like Brad, Joe, Vic, etc who take the time to answer questions pretty much everyday.

Food Intake

Previous: 2400 Calories, 42% Protein, 35% Carbs, 23% Fat

New: 2650 Calories, 39% Protein, 38% Carbs, 23% Fat

We'll see where this gets me after a few weeks and if necessary I'll up the calories. Its never hard to eat more!

Workouts

Previously I was doing 10 reps per set. During this cycle I will do 5 reps per set, obviously going much heavier than before. I hit each body part once a week. I was also over-training a few body parts so I've cut out some exercises. I'd love feedback if anyone thinks I'm still over-training.

Back - Weighted Pull-ups - 3 Sets
- Lat Pull-down (V-Bar) - 2 Sets
- One Hand Cable Seated Row - 3 Sets
- Wide Grip Machine Seated Row - 2 Sets
- Barbell Shrugs - 3 Sets

Shoulders - Military Press - 3 Sets
- Upright Rows - 3 Sets
- Lateral Raises - 2 Sets
- Front Raises - 2 Sets

Legs - Leg Press - 4 sets (I don't do squats b/c of a lower back injury)
- Barbell Lunges - 3 sets
- Leg Curl - 3 sets
- Leg Ext - 3 sets
- Calf Raises - 6 sets

Chest - Incline Bench - 3 sets
- Flat Bench - 3 sets
- Decline Bench - 3 sets

Biceps - Hammer Curls with Rope - 3 sets
- Preacher Curls - 3 sets

Triceps - Tri Pull-down - 4 sets
- Rev Pull down - 2 sets
- Skull Crusher - 2 sets