May Chest/Back 2x a Week!:
This workout was performed from 5/5-6/29. Chest/Back was trained twice a week, as I wanted to increase my strength and size, while shoulders weren't trained very often due to a lack of time and the extra Chest/Back work should've hit them a bit. Diet was a bit cleaner than last time with clean foods being eaten more often (tuna, chicken, etc.). Calories were also increased because most of the time I wasn't eating enough to grow, but now I think that I'm close and can already see results from eating more. Cardio wasn't performed that much since I was focused on gaining muscle mass instead. Supplements were taken with the same frequency as last time.

Supps- Optimum 100% Whey Protein Powder, Optimum 100% Casein Protein Powder, Optimum BCAA 5000 Powder, AST Multi Pro 32X
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March Supersets!:
This workout was performed from 3/17 - 5/4. Chest/Back and Biceps/Triceps were superseted which was exactly what I needed to increase the intensity! Forearm exercises were added which I like very much! I didn't do that much cardio during this time mostly focusing on the resistance training. The supps below were taken with more frequency than usual and my diet was MUCH cleaner with eating eggs at breakfast at least 3 times per week, having tuna and crackers at least twice a week for a snack, having a protein shake and natural almonds at snack, and having chicken and broccoli at least 3 times a week at lunch as well. I tried carb cycling for the first time too with Monday to Friday being lower carb days (at least I tried) while Saturday and Sunday were higher carb days. I still don't think my calorie intake was up where it needed to be because I lost a little weight but looking in the mirror I do look more defined so I think I'm close.

Supps- Optimum 100% Whey Protein Powder, Optimum 100% Casein Protein Powder, Optimum BCAA 5000 Powder, AST Multi Pro 32X

Monday- Chest, Back:
Dip (3xmax) [bw] *ss1
BB Bench Press (4x10,8,8,6) [100,110,110,120 lbs] *ss2
Incline DB Press (4x10,8,8,6) [50,55,55,60 lbs] *ss3
Cable Crossover (3x12) [25 lbs] *ss4
Wide Grip Pullup (3xmax) [bw] *ss1
Narrow Grip Pulldown (4x10,8,8,6) [140,150,150,160 lbs] *ss2
Wide Grip Row (4x10,8,8,6) [100,120,120,140 lbs] *ss3
SM Bent Over Row (3x8) [110,130,140 lbs] *ss4

Tuesday- Off

Wednesday- Off

Thursday- Shoulders, Traps, Calves:
DB Shoulder Press (4x12) [45 lbs until failure,40 lbs finish]
Upright Row (3x12) [80 lbs]
Seated DB Bent Over Lateral Raise (3x12) [22.5 lbs]
Cable 1 Arm Lateral Raise (3x10) [5 lbs, 10 lbs if able]
BB Shrug (3x10,8,6) [140,160,180 lbs]
DB Shrug (3x10,8,8) [70,80,80 lbs]
Leg Press Calf Raise (3x15) [230 lbs]
Seated Calf Raise (3x15) [140 lbs]

Friday- Off

Saturday- Biceps/Triceps/Forearms:
Standing BB Curl (3x10) [40 lbs]
Incline DB Curl (3x10) [35 lbs]
Preacher Curl (3x10) [50 lbs]
Cable Pressdown (3x10) [72.5 lbs]
Close Grip Bench Press (3x10) [70 lbs]
One Arm Cable Kickback w/ Twist (3x12) [20 lbs]
Reverse Cable Curl (3x15) [25 lbs]
Behind the Back Wrist Curl (3x15) [60 lbs]

Sunday- Legs:
Leg Extension (3x10) [140 lbs] *ss1
Lying Leg Curl (3x10) [125 lbs] *ss1
BB Squat (4x10,,8,8,6) [140,160,160,180 lbs]
Leg Press (3x10,8,8) [360,410,410 lbs]
Deadlift (3x8) [140 lbs]

*Two Times Per Week- Abs:
Hanging Knee Raise (3x15) [bw]
Ball Crunch (3x15) [bw]
Reverse Crunch on Decline Bench (3x15) [bw]
Cable Crunch (3x15) [42.5 lbs]
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February Program!:
This workout was performed from approx. 1/21 - 3/16. Chest/Biceps and Back/Triceps were trained together so the smaller group wouldn't be exhausted yet. I'm pretty sure I hit a plateau during this time because my workouts were getting boring and I wasn't making any good gains. Although I was taking advantage of dropsets for Arms and Shoulders which gave my workout a much needed boost and I really enjoyed this type of training since it was my first time ever implementing an intensity technique into my program. This is also the first time I started taking a GOOD multivitamin and the first time I tried a non generic brand protein powder (Optimum). Both I believe worked VERY well. My diet was fairly clean like before but still I wasn't preparing good bodybuilding meals/snacks as of yet. I don't think I was eating enough calories because I was losing weight too.

Supps- Optimum 100% Whey Protein Powder, AST Multi Pro 32X

Monday- Chest, Biceps:
DB Chest Press (4x8) [70 lbs]
Incline BB Press (4x8) [90 lbs]
Decline SM Press (3x10) [100 lbs]
Cable Crossover (3x10) [25 lbs]
Standing BB Curl (3x10d) [30 lbs, 20 lbs]
Incline DB Curl (3x10d) [30 lbs, 22.5 lbs]
Concentration Curl (3x10) [40 lbs]

Tuesday- Cardio (30 min HIIT)

Wednesday- Cardio (30 min HIIT), Abs:
Chair Knee Raise (4x15) [bw]
Ball Crunch (4x15) [bw]
Cable Side Bend (3x15) [35 lbs]
Double Crunch (3x15) [25 lbs]

Thursday- Shoulders, Traps:
SM Military Press (4x8, 10) [90 lbs, 70 lbs]
Upright Row (3x10d) [80 lbs, 60lbs]
Seated DB Bent Over Lateral Raise (3x10d) [20 lbs, 15 lbs]
Seated DB Lateral Raise (3x10d) [15 lbs, 10 lbs]
BB Shrug (3x10) [140 lbs]
DB Shrug (3x10) [70 lbs]

Friday- Cardio (30 min HIIT), Legs, Abs:
BB Squat (4x8)
Leg Press (3x8) [360 lbs]
Lying Leg Curl (3x10) [120 lbs]
Leg Extension (3x10) [130 lbs]
Deadlift (3x1