All right Totse! This is my declaration of intent! I plan to reinvent myself, and when I say that I mean complete over haul. And unlike CarbonB who’s name I share a shocking resemblance to (seriously I’m not him) I plan to post pictures of success! Some quick back ground as a point of reference I’m a 19, a sophomore in college a virgin and built like a twig. also murder/suicide and huffing raid don’t seem like viable solutions. I’m living in a single apartment at the moment and wont be going home for about 9 months, so that’s my time frame for improvement. The ultimate goal is to realize my full potential, physically, socially and mentally; achieving these goals will make it simpler to achieve my second goal getting some (a lot) pussy. I am a man and I make no apologies for my desires!

So my major primary goals are Physical, social and mental, the plan to improve each of the following is listed under its respective category. &Totse, pleas give me any opinions and advice you have regarding any of the sections . (Flames are good to, I’ll just use them as motivation )

Physical:
I’m about 125lbs ( 56kg) and 5’6” witch puts me in the range of “skinny shit”, the goal here is obvious hypertrophy. However in a close second is strength, then third speed and last (but still very important to me) flexibility.

So here is the workout plan:

Mon)
Power cleans 2X8
dead lift 3x15
Barbell rows 3x15
Lat pull downs 3x15
Abs

Tue) off

Wed)
Squats 4x15
Dumbbell lunges 3x15
Leg curls 3x15 (Supper set with)
Leg extensions 3x15
Calf raises 2x15

Thursday) off

Friday:

Bench press 3x15
Dumbbell shoulder press 3x15
Pull over’s 3x15
Triceps pull downs 3x15
Peck flys 2x15

Sat) Abs

Sun) off

One to one and a half minuets between exercises and the last set will be till failure, 10 minuet run and 5 minuets of stretching before each workout. And 30 min easy runs on my off days.

Realizing all this working out with out food is for not, here’s what my food situation will hopefully come to look like.

Breakfast:
1cup oatmeal
1tbs peanut butter
25g protean powder
1cup yogurt

Snack:
Banana peanut butter sandwich
Bag O nuts

Lunch:
1 can tuna fish
1cup Brown rice
fruit

Pre workout snack
Nutragrain bar
20g protean

post workout snack
20g protean w/ 1tbs honey

Dinner
1 cup brown rice
chicken brest
steamed veggies
fruit

bed time:
ZMA
5g glutamine
10g protean

That’s all for today! Throw ya thoughts at me, and stay tuned for current pics and my plan for social and mental overhaul!

Sounds like you have the motivation, but your routine is terrible. Way too much volume and pointless isolation exercises. Get a copy of Starting Strength.

__________________
Don't blame me, I voted for Ron Paul.

Doing reps of the quick lifts with heavy weight sucks. Your form goes out the window after about the third rep. And leave the isolation for now.

http://forum.bodybuilding.com/showthread.php?t=998224

I dunno
unlike my above colleagues, I don't feel you should skip the isolation exercises.

http://www.emusclor.com/img/exercise...iceps-seat.jpg

http://www.t-nation.com/article/body..._leg_blast&cr=

quote from the above:

It wasn't some secret Eastern European method. In fact, it's so simplistic that it boggles the mind:

• One set of squats

• Two sets of leg extensions

• Three sets of leg curls

your too skinny to start off like that start small and work your way up or else your gonna hurt yourself

Thanks for the replies! Ok sounds like every one wants a decrease in volume, and while that’s not usually how I do it, how I do it hasn’t been working so I’m gona go with your way. So here’s the modified plan as pulled off of Starting Strength wiki.

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
(2x5 Lunges)

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
2x5 Deadlift
(3x5 pull over’s)

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
(3x5 leg curls)

The exercises in parenticies’s are not really part of the program but I think I can swing one isolation exercise per work out ehh? (yes I know Mr. Rippetoe would not be happy)

^That looks pretty good. If you feel the need for isolation work just add it after the main lifts.

Only do 1 set of deadlifts, and drop the isolation movements.

__________________
Don't blame me, I voted for Ron Paul.

*Frowns, slides off leg curl machine…*

Ok well sounds like the physical aspect of my plan is coming together, I’ll post any major updates on my physique as they come! (like probably in 2 months )

But on to the second and equally if not more important subject! Mental fitness!
Of the three sections in my plan getting my brain to use productive thought patterns is the one I’m having the most problems with. I want to constantly be in the mind set of Goal > obstacle > plan > execute > adapt (if needed) > Succeed. But I always seem to crap out between plan and execute. It’s easy for me to get started on a project but running out of motivation is a common trend with me. I’ve tried posting my goals around the house where I am likely to see them on a constant basis. And thinking about all of the people who previously screwed me over does tend to get me motivated in short bursts. However the majority of the time I lack that fire burning in me. So Totse what has worked for you in terms of motivation?

I’m thinking of using the old dangling a carrot method, where each task has a designated reward. EX: Had a good lift at the gym, get a cookie (literally a cookie is a big thing when you cut out junk food). But I am a bit wary about making junk food a reward stimulus, masturbation is the only other thing that I can think of to use though. Of course wakning it would be a big reward once week provide I got everything done. Thoughts!?

That is way too complicated. Just do it. Once you start training consistently it becomes a habit.

__________________
Don't blame me, I voted for Ron Paul.