Ok well starting a training log on here. Currently I'm at 180 lbs or so with around 10% bodyfat. Looking to increase my size and strength while still maintaining my speed and agility for lacrosse.

Current stats 5RM's (just came off of bill starr's and really have no clue as to 1RM)
Bench: 190 lbs (Bench is my weakest lift by far and always has been, I've got good technique but just can't seem to really get it stronger)
Squats: 385 lbs (full back squat)
Deadlift: 365 lbs
Bent over rows: 185 lbs
Standing Military Press: 135 lbs
Weighted Pull Up: Bodyweight + 50
Power Clean: 170 lbs (Looking to get upwards of 225)

So those are my 5 rep max's on my major lifts that I do. I keep olympic lifts limited to power cleans because the gym I'm at won't allow olympic lifting but doesn't seem to complain about power cleans.

Currently started Anabolic Diet today and am taking in right around 3200 kcals/day as startup phase and will increase to 4700 calories/day for mass phase in two weeks after my body assimilates into using fat as primary energy source.

As far as training goes I'm getting off of bill starr's 5x5 and looking for a new routine. Maybe Westside Barbell for Skinny Guys or German Volume Training. Based on my level of training what lifting program would you all recommend?

Decided to go with WBFSB. I'm doing the hybrid version that is geared more towards athletes and has more Energy System Training in hopes to keep my speed up while bulking.

Today was ME upper body lifting:

Incline Bench 3 warmup sets, building up to a max of 185 lbs for 4 reps

Flat DB bench 6 x 10 at 75 lbs

Supersetted close grip cable rows (170 lbs) and straight arm lat pull downs (140 lbs) 4 x 8 reps

Hammer DB curls 3x8 55 lbs

Supersetted for 3 sets
Hanging Leg Raises 15 reps
Weighted Swissball crunches 12 reps
Plank 1 min.

Trap Bar Deadlift: New PR whoop. Worked up to 3RM 425 but felt as though I could of done more if I had taken a little bit more rest between sets and not gone so heavy on two my build sets.
Bulgarian Split Squat (First time ever doing these): 3x8 110 lbs
Hyperextentions: 3x8 55 lbs
DB shrugs: 3x10 110 lbs (no straps)
Supersetted with forearm wrist roller with 10 lbs (3 times up/down each set)

So that was it today and it felt great. I'm still sore from yesterday but I know that's just because it's a new routine.

As far as my diet goes I've taken in 2647 kcals so far but I still get to have 60g protein, 30g fat, and 10g CHO in my last meal or two of the day to send me to 3204 kcals for the day. I know I'm supposed to do 18kcal/body lb for introduction phase to Anabolic Diet but this feels too low, I want to get on my mass phase haha.

Well did some linear speed training today. Still kind of sore from lifts the last two days and this is the first time I've done any sprinting since tearing my hamstring but it feels to be good and running at full speed again and not having to worry as much about my leg.

Body Squats x 10
Jumping Jacks x 15
Seal Jumping Jacks x 15
Front Skips - 20 yards, down/back
Stationary Side Lunges - 8/leg
Side shuffle - 20 yds, down/back
Stationary Leg Swings - f/b/l/r
60% build up sprint - 30 yds (arm drive)
Lunge Walk x 10 steps down/back
Backpedal - 20 yds down/back
Squat jumps x 5
75% Build-up sprint �?? (knee drive focus) �?? 40 yds. down and back

Freq. work
Jump rope �?? 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint �?? 40 yds.

Linear Speed work
4x20yds
3x30 yds
2x40 yds

All and all felt pretty good. I need to get some hurdles to start doing hurdle work. Diet is going well, I feel as though I need to add more calories (only taking in 3200 for intro phase of AD) I'll probably bump it up to 3800 or so in the next couple days and than up to the full 4700 of mass phase in a week or so.

Well had a decent day today. Gettin good calories (3856 today).

At the gym I had my repetition day
Flat BB bench: 3 x 20,16,15 135 lbs

T-Bar Row: 3x8 315 lbs

Supersetted with straight arm lat pull down: 3x10 140 lbs

V-Grip cable push down 3x8 220 lbs
supersetted with alternating DB curls 3x10 45lbs

So decent day, worked out some of the soreness that has been lingering. I've got sport specific work tomorrow which is just going to be probably some agility training/lacrosse drills/keg throws (last one just for power and explosiveness)

Well got some agility training goin on today and stick skills for lacrosse. Today is day 1 of my carb load up on AD so I'm excited about that.

Wanting to go for new max in deadlift this week and thinking about using straps because my grip always fails before anything else. I think if I use straps I should be able to hit 475 or so. Also want to do 195 on incline for 3 reps so hopefully I'll hit it.

I'm lovin this diet, gettin bigger and cutting up it seems. I'm gonna increase calories next week to the full 4700 of my mass phase and basically just get to eat all day.

Lookin at being around 200 come season time and hopefully even faster than I was last year. We have tryouts aug 20 and will have to run a 40yd sprint so hopefully I can beat last years time. Sad to think that this is my last year playing college lacrosse and last year of undergrad. I do not envy those in the worldforce at all.

Well resetting my intro phase on the AD. I didn't realize I wasn't supposed to carb up the first weekend so back on it now for 12 days with no carb up.

Training was good today:

Incline BB Bench: Warmed up to a max set of 195 lbs for 3 reps (new max, looking to get up to 205 in the next week and 225 by the end of the summer)

Flat DB Bench: 4x8 70 lbs. I'm having issues with stabalizing my shoulders.

Hammer Curls 3x8 55 lbs

Supsersetted:
Close Grib cable rows: 3x10 170 lbs
Straight arm lat pull down: 3x10 140 lbs

All and all felt like a good workout.
Got to get up early and lift in the morning because I have lacrosse practice in the evening.

Thanks, hopefully I can keep getting stronger.

Lower body Max Effort day

Trap Bar Deadlift: Worked up to a max set of 3 x 435 lbs (new PR triple)

Bulgarian Split squats using 60 lb DB's: 3x8,10,9

Hyperextentions: 3x12 45lbs

DB shrugs 110 lbs: 3x12

Well today is supposed to be agility training but my knee has been feeling tweaked so I think I'm going to lay off of it and just have a very good rehab session on my hamstring. Had lacrosse practice yesterday and it's about 98 degrees down here and humid as crap. I feel as though I've got more mobility though and that my hamstring is getting back up to par.

Still eating between 3700-3800 kcals/day and have 9 more days on introduction phase of AD. After that I'll bump it up to 4700 to really start packing on the size. I feel like I'm so full all the time and I wish my stomach would just expand a tad to let me be able to eat more.

Upper Body Repetition Day

3 x max reps flat bb bench 135 lbs(20,15,10) 90 sec rest.

Supersetted:
close grib gable rows 170 lbs (4x8)
standing straight arm lat pull downs 150 lbs first 2 sets, 140 lbs last 2 sets (4x8)
Bicep Curls 3x12 45 lbs
supersetted with 2 handed tricep overhead tricep extention 85 lbs 3x8
3x12 hanging leg raises

Well todays training went pretty well.

Worked up to 3 sets max incline barbell bench - max set of 3 reps @ 205 lbs. (new pr)

Supersetted:
Standing lat pull down 140 lbs x 12 reps, 150 lbs x 8 reps, 150 lbs x 8 reps
AND
Close Grip cable rows: 170 lbs x 12,
180 lbs x 8 reps, 180 lbs x 8 reps.

DB military press 55 lbs x 12, 60 lbs x 8, 60 lbs x 7.

Hammer db curl. 3x8 @ 55 lbs.

Internal Rotator Cuff DB lifts - 3x10 @ 20 lbs

3x12 hanging leg raises

Felt pretty good, I started my reset of AD today and trying to increase my calories too. I'm at 181 lbs right now but that's with glycogen in my system. So we'll see how much I weigh after a week of 30g carbs. Hopefully won't lose too much.

Lower body ME day.

Another good day of lifting and another PR broken whoop!

Warmed up to a max set of deadlift (455 lbs)x3 this was my new pr and if my grip would stop failing I know I could hit closer to 475 or so. My goal by Dec. is to do 500+ for 3 reps.

Bulgarian Split Squats - 3x8 with 60 lbs db's

Hyperextention with 45 lb plate. Really focused on using my hams to raise me and not my lower back.

Supersetted BB shrugs 3x8 315 lbs
and
Wrist curl rope thing 3x3 10 lb plate

So all and all a good day. I have speed training and lacrosse tomorrow. I'm thinking about signing up for a pilates class to work on flexibility some and be in a room of hot girls in flexible positions....

I think I'm feeling a mild crash on AD. It's only been 3 days since reset but feel pretty sluggish today. Might be because of lack of sleep though. Only getting about 6 hours of sleep a night because of class and having to stay up and study.

As soon as regular semester classes start I have a feeling I'm going to truly start seein some great results since I'll be eable to sleep and eat more regularly.

I'm also trying that betatine HCL business that Shugart recommended from Poliquin. Started today with 600mg and going up since no "hot tea effect." I'm hoping this will allow for better absorbtion of what I'm eating.

Well had repetition day today

3 sets max out flat bb bench with 135 lbs: 21, 15, 14
supersetted with
db incline pec flye 3x12 40 lbs

close grip cable row 3x9 180 lbs
supersetted with
straight arm lat pull down 3x8 150 lbs

4x8 db military press 60 lbs (felt weak and had trouble stabalizing my shoulders)

3x9 db hammer curls 60 lbs
supersetted with
3x8 bb skullcrushers 90 lbs

Ok putting two entries in today because I forgot to yesterday.

Yesterday I did:
Max set of Incline Bench 3x205 lbs (worked up to this).

Flat Bench DB 3x8 75, 75, 80 lbs

Supersetted Lat pulldown 3x12 170 lbs
and Straight Arm pulldown 3x12 150 lbs

DB hammer curls 3x8 60 lb db's

And todays entry:

Deadlifted to a max set of 2x455 (This was a weak day today, I actually went down from last week. I think it's because I'm running low on sleep and my knee was kind of hurting today.)

Bulgarian Split Squats 3x8 65 lb DB's (I still hate these)

Hyperextentions 3x10 45 lb plate

DB shrugs 3x14 110 lbs
supersetted with
wrist roller thing with the rope - 3x3 10 lbs

So yah thats all that. I went over on my carbs today because my Dad came into town and wanted to take me out for dinner. I'm probably 30g over on carbs so I'll look at that as a mid-week carb load.

Had my speed work day yesterday for upper body but it was a crappy workout. I had pulled an all-nighter the night before because of an accounting test so didn't hit the reps or weight I wanted. Also tweaked my shoulder.

Flat BB Bench 3 x max reps (15,10,8)
Supersetted with
Incline Pec Flye 3x10 35 lb db's

Alternating DB curls 3x8 55 lbs
supersetted with
db extentions 3x15 75 lbs

T-bar row 3x8 200 lbs
supersetted with
seated wide grip lat row 3x10 120 lbs (focused on holding contraction and pulling with my lats instead of arms)

Seated db military press
3x10 55 lbs

So yah that was a crappy workout. I'm getting in right around 4200 calories a day and weighed in at 183 yesterday. If I'm weighing in at 183 on this diet I figure when I carb back up and get some glycogen in me I should be closer to 190.

I'm having hard time getting in enough calories in a day because I can't eat as often as I want with work and class going on. I get an hour lunch break so I pound some in then but don't get off till 5 so don't get to eat for a period of 4 hours.

Well switched everything up and it's going well.

Worked up to a max set of 205 lbs for 3 reps for narrow grip bench.
Incline bench DB 3x8 75, 80, 80 lbs

Supersetted straight arm lat pull down 3x8 150 lbs
and
Wide Grip lat pull down 3x12 290 lbs

Hammer Curls 3x10 55 lbs

Internal/External Rotations 2x20 20 lbs

Weighed in at 184 lbs. Looking to get up to 190 in the next 2 months. Also thinking about buying a road bike to keep my fitness up and to help when I want to lean out.

Continued into the week weighing in at 185! And that was in the middle of week with no glycogen in my body so the diet has been going great and hopefully I'll be up to 200 in the next 6 months. I know I will when I carb back up and weigh in.

On to training...

Worked up to a max set of back squats 3 reps for 405 lbs. Felt I could do more but I'm still taking it easy on my hamstring. I felt a little tightness and didn't want to destroy it again. I think once I feel secure enough to lift heavy with legs again I should be able to do around 500.

Tried to do step ups but was worried about balance issues and decided to just keep bulgarian split squats as I felt they hit my hamstrings alot better. So 3 sets of 8 holding 75 lb DB which is a new PR for me.

Tried to do low cable pull throughs but wasn't getting nearly the glute/hamstring activation that I did from hyperextentions so went back to hypers and did 3x15 with a 45 lb plate

Supersetted DB shrugs 3x12 120 lbs with
Wrist roller forearm thing 3x3 10 lb plate

That superset at the end is still a bitch and my forearms feel like they are on fire.

I'm going to post some pics of where I'm at now. I don't really have any pics of where I started so this will have to do I suppose. Still got a ways to go especially on my pec, shoulder, and lat development so any comments and criticisms would be appreciated if anyone actually reads this log.

Front Double Bicep - Yes I know I suck at posing. This is also me on no carbs so probably look pretty flat.

Back double bicep - Yah I can't seem to get my arms at the same level or angles when I pose. Also need to bring out my lats a good bit more I'd say but can't seem to get them to come out so if anyone has any ideas let me know please!

And my quads. They're kind of lagging since I haven't been doing as much direct leg work in attempts to bring my upper body up with my lower body. That and with my hamstring tear I didn't want to be putting too much stress on it. Yes I know I need bigger calves.

Current measurements are:
Chest: 45 in.
Legs: 25.5 in.
Arms: 16 in.
Calves: 15.5 in.
Waist: 33 in.

Definitely need a bigger chest and calves. My waist goes down to about a 29/30 when I lean out so not too worried about that.

Started my carb up today. Already have a headache and feel lazy. Shooting for 5800 calories today so hopefully I'll make it. I missed my training yesterday due to a test that morning and having pulled an all nighter the night before so I just got home from work at 5 and went to sleep until this morning heh. Sometimes the body just needs to recover.

I'm going to go in today to get my training done from yesterday since this is normally an off day. It's speed work day for upper body and I'll be trying some new stuff out to really isolate my pecs and hopefully stimulate them to come up with the rest of my body.

Tomorrow I have speed training and power cleans. My size keeps going up and I'll weigh in at the gym today. Now that I'm carbing back up I should be back up above 190.