My beginning diet & exercise.

This gave me shit to type! Between typing on an outdate browser & it freezing a decent amount & me having to read my journal LMAO it took some time. Date: 6-10-2010 Weight: 154 lbs (training prior to restart I was 14 when I started) Maxes Bench 215, Squat 255 Deadlift 275 Diet 2,500 Calories
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</br> MEAL 1 6 eggs (2 yolks) 1 cup oatmeal 1 piece fruit 1 Tbs Flax
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</br> MEAL 2 6 oz tuna in water 1 cup rice 1 cup cooked broccoli 1 gram Fish-oil
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</br> MEAL 3 4 oz turkey 1 med potato
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</br> MEAL 4 4 oz chicken 1 Banana
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</br> PRE-WORKOUT 20g maltodextrin Muscle Milk.
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</br> POST-WORKOUT 2 scoops Aftermass
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</br> 1 Tbs Flax
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</br> MEAL 7 6 eggs (1 yolks) 1 cup Cream of Wheat w/raisins 1 gram Fish-oil T~160 g Protein 257g Carbs 89g Fat = 2,469 cals.
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</br> Training Monday Chest & Triceps Incline bench 4 x 10-12reps Cable Cross-overs 3 x 10-15 Reps Flyes 3 x 10 reps Skull crushers 3 x 10 reps Triceps pulldowns 3 x 10 reps
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</br> Tuesday Back & Biceps Deadlift 4 x 10, 8, 6, 6 (2 warm ups 10 reps each) Pull ups 3 x failure (6-8 at that time) Cable Rows 3 x 10-15 DB curls 3 x 10-15 reps Hammer curls 3 x 10-15 reps Concentration curls 3 x 10-15 reps
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</br> Wednesday Legs Calves Squats 4 x 10-15 reps Leg press 3 x 10-15 reps Leg extentions 3 x 10-15 reps Leg curls 3 x 10-15 reps Calf raises Seated* 5 x 15-20 reps Standing Calf raises 4 x 10-15 Reps
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</br> Thursday Shoulders & Traps Shoulders press 3 x 10-15 Reps Arnold press 3 x 8-10 reps Upright rows 3 x 10-15 Reps Shrugs machine 5 x 10-15 Reps Laterial raises 4 x 10-15 Reps
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</br> Friday Repeat Monday only heavy flat bench in place of incline.
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</br> After 3 months I was 163 and able to bench 235 squat 275 & dead 285.
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</br> Not HUGE gains but I was only beginning. I did NOT use supplements at that time but I will add the log from when I did.