3/3/08 - the day i started, well here is my journal. I will post updates etc etc the usual stuff. There are some info and targets below

Workout

# Workout 1
Declined Push Ups - 10,8-9,6-7 Reps
Flat Dumbell Bench Press - 10,10,10 Reps
Incline Dumbbell Flyes - 12,12,12 Reps
Standing Dumbell Curl - 10,8-9,6-7 Reps
Concentration Curl - 12,12,12 Reps
Tricep Cable Pushdown - 10,10,10 Reps
One-Arm Dumbbell Triceps Extension - 12,12,12 Reps
Standing Dumbbell Calf Raise - 20-16-12 Reps
Crunches - 30-30-30-30 Reps

# Workout 2
Dumbbell Squat - 10,10,10 Reps
Leg-extensions - 12,12,12 Reps
Leg Curl - 10,8,6 Reps
Lat Machine Frontal Wide Grip Pull Downs - 10,8-9,6-7 Reps
One Hand Dumbell Row - 10,8,6 Reps
Military Press - 10,8,6 Reps
Dumbbell Shrugs - 10,8,6 Reps
Seated Calves Machine - 20,16,14,12 Reps
Leg Raise - 20,20,20,20 Reps

it goes 2 on 1 off so mon workout 1 tues workout 2 wed rest thurs workout 1 fri workout 2 and so on.

Diet

My diet isn't really organised yet but i will update later.

About me

Im 145lb, 15 years old, an ectomorph and i workout in a home gym. Which is limiting but there are no queues and you get more privacy. I play alot of sports and lead an active lifestyle.



My goals

Weight: 160lbs +15 lbs
BF: 10% - 8%
Neck: 15.6 inch +2.2 inch
Chest :42 inch +8 inch
Waist: 29.5 inch -2.5 inch
Hip: 35 inch -2 inch
bicep 15 inch +4.7 inch
Forearm: 12 inch + 3.25 inch
wrist: 6.5 inch 0 inch
Thigh: 22.3 inch + 3.3 inch
Calf: 14.3 inch +0.3 inch
Measurements, relaxed

Neck: 13.4 inch
Chest: 34 inch
Waist: 32 inch
Hip: 37 inch
bicep 10.5 inch
Forearm: 9 inch
wrist: 6.5 inch
Thigh: 19 inch
Calf: 14 inch
Wall thats all for now i will take photos daily even on non workout days. I know the goals are abit high but even if i don't reach them i will be happy, i used bodybuilding.com's ideal measurements calculator. http://www.bodybuilding.com/fun/calbs.htm (http://www.bodybuilding.com/fun/calbs.htm)

Any advice would be greatley appriciated :)