Name: Chris Age: 23 Height: 5 11" Weight 160 pounds/ 72kgs My workout journal is getting too thrashed so i've decided to upload my numbers on here, much easier me thinks So I've been lifting for 3-5 days a week at home for the past year and a half and have added size and created a good base. In the last month i've decided to snap out of my sh!t and step it up a notch. I currently have a blue belt in karate a and i'm about to get into BJJ once a week. I also have a strong cardio/anaerobic/aerobic background from playing soccer and swimming a lot in the ocean (mainly in the warmer months). The current routine i follows looks like this, however this is a rough template. The last few weeks i've felt inclined to go heavy everyday Mon- Gym (heavy) Tues- Gym (moderate) Wednes- Gym (heavy) Thurs- Gym (light)+ Speed/Cardio work Fri- Gym moderate Sat- BJJ Eventually I will be training BJJ twice a week, but unfortunately not yet. I'm just coming off a few low numbered weeks as i'm recovering from a torn quad (rectus femoris) which is kiling my life and my kicks. Monday 26th July I was pissed off by the fact i couldn't squat or deadlift due to said injury so i decided to absolutley obliterate all other weights in my way today Close Grip Bench Press: 1x15 88 1x10 132 1x12 132 1x5 132 Close Grip Barbell Rows 1x10 132 1x7 154 1x6 176 1x6 176 1x4 198 1x4 198 1x4 198 1x3 209 1x3 220 1x2 220 1x2 220 Powerclean 1x3 132 +3 push press's 1x5 132+5 push press's 1x5 132 +3 push press's 1x3 143 + 1 push press 1x3 143 + 3 push press's Chin Ups alternating pronated/supinated grip, holding 10kg (22lbs) dumbell 1x10 1x10 1x7 1x4 1x6 1x4 Dips with weight plate on lap 1x10 55 lbs wieght plate 1x25 1x12 77 lbs weight plate Dumbell Shrugs 1x12 110 1x12 110 1x10 110 1x10 110 1x5 110 Ab Wheel 1x15 1x15 1x15 total time approx 1hr 15 mins Rest periods between sets are non existant apart from the time it takes to walk to the water fountain/ unload/load weight plates.