Robs Weight Lifting/Bulking Journal

Just Some Information
Height: 6`6
Weight: 172lbs
Build: Very Skinny / Lanky

My Goals By Next Year September Weight Above 210
               Overall Get Bigger And Amazing Physique

My Workout As Of Right Now

Monday: Chest Tris
Tuesday: Off
Wendsday: Back Biceps
Thursday: Legs
Friday: Shoulders
Cardio Everyday (Running Bike Stairmaster Boxing)
Abs: Mon Wends Fri

Chest Workout:
Bench Flat
Incline Dumbells
Flat Dumbells
Cable Crossovers

Tris:
Dumbell Extension
Tricep Pushdown
Skullcrushers
Overhead Exensions <3 Out Of The 4, Vary Every Week>

Back:
Machine Row
Dumbell Row
Barbell Row
Pulldown

Biceps:
Dumbell Curls
Barbell Curls
Machine Curls

Legs:
Squat
Calf Raises
Leg Press

Shoulders:
Military Press
Shrugs
Jammer Extensions
(Need One More)

Abs:
Crunches
Situps
Leg Lifts
Weighted Crunches

Reps 10x8x6
Add More Weight Each Time

Monday January 2nd
Chest / Tris

Flat Bench 125x10 135x8(Little Help) 145x6(Help Needed)   
Dumbell Incline 35x10 35x8 40x6
Flat Dumbell 45x10 45x8 50x6
Machine Crossover 40x10 50x8 50x6


Dumbell Extension 35x10 35x8 35x6
Tricep Pushdown With Rope 70x10 70x8 70x6
Tricep Pushdown With V Handle 110x10 110x8 110x6

Notes: Felt Really Weak Today, Guess A Little Hungover..Also Right Shoulder/Rotator Cuff Hurting Me

Cardio: Hit Speed Bag For 5-10 Mins

Today Was Back And Bis

Row Machine 110x10 110x8 120x6
Dumbell Row 40x10 40x8 45x6
Pulldown 130x10 140x8 150x6


Barbell Curl 45lb Bar x10 Bar+5x8 Bar+7.5x6  (Weight On Each Side)
Dumbell Alternating Curls 20x10 20x8 25x6 (Did All Curls Properly Not Using Back At All)
Curls On Machine 80x10 80x8 80x6

Abs

Dipsx10

Pushupsx20

Food: Waffles + Peanut Butter Breakfast 2 Chicken Rice Cheese Wraps 1 Hulk At SMoothie King And A Protein Shake For Tonight

Weight: 176.5