Was lifting like a weak faggot and not knowing what the hell I was doing since june of '09. Then actually started reading up on routines, diet, supps and got to work in sep '09. Height: 6'2.5 Weight 09/09: 195 lbs 03/10: 218 lbs 4/1/09: 9/1/09 2/27/10

3/9 Back/calves DLs: 135X10 155X10 185X3 225X5 225X5 225X4 225X4 245X3 Shoulder width pull ups: BWX4 BWX4 BWX3 One-Arm db rows: 50X10 50X9 50X7 standing machine calf raises: 115X15 142.5X12 142.5X11 142.5X10 142.5X9 10 mins bike

3/10 Delts/Traps Seated Arnolds 25sX10 30sX8 50sX3 55sX5 55sX5 55sX4 55sX4 Seated Behind the Neck on smith 115X10 115X10 125X9 Cable Lateral Raises 17.5X12 17.5X12 20X9 Face Pulls 90X12 100X11 100X11 BB shrugs to the front 145X12 165X8 185X5 205X4 How was this for volume? I usually do 3 sets of cable front raises as well but looking back that I was overdoing it on the shoulders.

reverse here. My arms started off SOOO small (10.5''). Even though they've grown over 3'' in a year, they still look like scrawny arms of someone who doesnt work out.

Yup. that's no issue. (225g+ a day) i just started off *reaally* skinny. I've put on 25lbs since july. I've got stronger and bigger all around. Also, i've got a 72'' wingspan at 5'7.5. I'm a fucking knuckle dragger man

3/11 Bis/Tris/Abs BB curls, shoulder width grip 45 X 15 55 X 15 65 X 5 65 X 5 65 X 5 Sitting hammer curls 25s X 10 25s X 10 25s X 10 drop set: 12s X 10 CG bench press 45 x 15 45 x 15 95 x 8 135 x 8 155 x 5 155 x 4 Seated one arm overhead extension 15s x 10 15s x 10 20s x 8 Cable triceps pushdows, ez-curl attachment 100 x 12 100 x 8 Crunches 25, 25, 20, 20

Back Day 2 Pull Ups BW x 5 BW x 4 BW x 3 BO BB rows 95 x 8 115 x 6 115 x 6 115 x 5 115 x 5 Wide grip lat pulldown 140 x 5 140 x 5 140 x 5, 90 x 15 20 mins of steady state elliptical

Legs squats 45 x 8 95 x 5 135 x 5 175 x 4 175 x 4 175 x 4 185 x 1 DB lunges 35s x 10 35s x 10 35s x 10 Lying hamstring curls 100 x 15 110 x 11 110 x 8

3/15 chest/calves/abs Flat BB bench press 45 x 12 95 x 12 135 x 8 155 x 3 185 x 3 185 x 2 175 x 4 175 x 4 Incline BB bench 155 x 3 145 x 5 145 x 5 Dips BW x 5 BW x 4 BW x 4 DB flyes 25 x 15 30 x 12 30 x 10 Standing machine calf raises 115 x 12 155 x 11 155 x 10 155 x 8 155 x 8 Knee Raises 15, 10, 10, 10

Back day 1 Pullups BW x 4 BW x 5 BW x 4 BW x 4 Deadlift 135 x 8 175 x 8 225 x 4 225 x 4 225 x 4 225 x 4 WG lat pulldown 140 x 8 140 x 6 140 x 6 20 mins HIIT bike, 20 seconds high speed, 40 seconds low speed

Delts/Traps Arnolds 25s x 10 30s x 8 40s x 3 55s x 5 55s x 6 55s x 4 55s x 4 Behind the neck presses on smith 125 x 10 125 x 8 125 x 6 Side cable raises 20 x 12 20 x 11 20 x 10 Machine rear raise 90 x 12 95 x 12 100 x 8 BB shrugs 45 x 12 135 x 8 205 x 5 205 x 5 205 x 5 205 x 5

Arms/abs BB curls 45 second rest 45 x 12 55 x 12 65 x 8 75 x 4 Standing hammer curls 25s x 12 25s x 10 25s x 8, 20s x 5, 15s x 8 Skullcrushers 25 x 12 55 x 12 65 x 12 75 x 5 Seated one hand overhead DB extensions 15 x 12 17.5 x 10 17.5 x 10, supersetted with cable pushdowns, 60 x 8 Crunches 25, 20, 20, 20, 10 10 mins steady state eliptical