Staz: Enough Said

Now, by all means give me the title of ‘noob’, ‘beginner’, ‘rookie’, or whatever you deem appropriate. It seems that I lift for about a month or two, then find some excuse to quit for about the same time. You could also call me ‘lazy’,'unmotivated’, or, again, whatever you wish.

However, I figure it’s about time to get my ass in gear. I just took some pictures today, in natural light, to prevent any "good lighting" tricks from going on.

Current Stats:
Height: 5′9
Weight: 150lbs
BF%: Eh, I can see my abs a little in the morning, better when I flex…hell if I know.
Dead: 315×5 (April 15th, 2007)
Bench: 170×5 (In early March sometime)
Squat: 275×5 (In early March sometime)

My lifts have had higher totals, but for all I care, my form was horrible, and needed to be stripped of my "stats".

Body measurements:
Chest: 37"
Upper Arms Flexed: 13.25"
Quads: 21"
Calves: 14"
Waist: 32"
Neck: 16.25"
Forearms: 11"

Yes. I’m skinny. No, I don’t label myself as a "hardgainer". I label myself as lazy and undisciplined. Now, assuming I get my shit together, meaning get an optimal diet, routine, sleep cycle going, I’m hoping to make these goals in about two months time.

Weight: 160lbs
Neck: 16.5" (+.25)
Chest: 38.5" (+1.5)
Upper Arms: 13.75" (+.5)
Waist: 30.5" (-1.5)
Quads: 22" (+1)
Calves: 14.5" (+.5)

Now, I like to think I’ve got some basic knowledge about lifting and what not. I will be the first one to admit, though, that I’m by no means a genius when it comes to this stuff.

First, I would like to know if my measurement gains equate to 10lbs, assuming that it’s all lean mass. I’m looking for small goals, short times spans, that I can meet. This will provide the mental support I need, and allow me to keep progressing in terms of goals.

Lift Goals:
Dead: 365×5 (My dead goes up about 10lbs/week when first starting out. Levels out usually around 365×2)
Bench: 200×5 (Goes up about 5lbs/week when starting out)
Squat: 315×5 below || (10lbs/week, but thats before I went below ||, we’ll see how things workout)

Again, for a beginner, goals realistic? I know I can meet the deads/squats, but the bench is my only "concern"

Routine:

Monday: Deads
Deads: 5×5
Pullups: 3×8
Bent Over Rows: 3×8
One Arm Shrugs: 3×8

Wednesday: Bench
Bench: 5×5*
Incline DB Press: 3×8*
Dips: 3×8
??: ??x??

Friday: Squat
Squat: 5×5
Glute/Ham Raises: 3×6
RDLs: 3×8
Calf Raises: 10×10 (No clue. Going to experiment)
Leg Press: 3×8? (Not sure on including this one)

Might add grip/forearm work to Bench day, as it isn’t really needed until Monday, except for the RDL’s.

Hopefully, adding some sprinting "cardio" 2-3 times/week.

Also: * signifies that every two weeks I’ll switch the lifts up. Then I’ll have incline barbell (5×5) and flat dumbell (3×8)

Diet: Looking to put in about 3500 calories/day. 2g/lb of protein. Around 350g of mainly complex carbs. Majority of those coming at breakfast and around workout. Filling the rest with healthy fats. C+P and F+P meals, no C+F mixes. Plenty of water. Thinking about purchasing Surge…

Please critique/tear apart. Feelings won’t be hurt.

**I also plan on using this as my journal. Keeping track of my progress on Bodyspace.com, and my diet stuff on fitday.com. Also, next week, videos of my lifts for both verification, and form critique.