Week three - 24/10/2011 - Starting aesthetics routine progress

My first week of the "starting aesthetics" routine has been good (I have not felt the positive muscle burn that I did when on the zyzz routine, although this could be down to several factors). I have focused on achieving the right form for the exercises before I put the weights at my full limit, now that I have this sorted I shall be upping the weights this coming week.

[My body in Week 3 - 130 lbs (only 1 lb gain despite diet and 2x daily weight gainer shakes]

My lifts are as follows:

Barbell bench press - 30kg (5 reps)

Squat - 20kg (5 reps)

Dips (weighted when able) - 10 reps (8 on the final set) - no weight

Tuesday -

Pull ups (weighted when able) - [Foolishly did as chinups] 8 reps (1st set) 3 reps (2nd set) 3 reps (3rd set) - no weight

Pendlay rows - 20kg (5 reps)

Leg curls - Weight "4" on the machine

Thursday -

Military / overhead press - 20 kg (5 reps)

Squat - 30kg (5 reps)

Dumbell bench press - 14 kg (8-10 reps)

Saturday -

Deadlift - 30kg

Dumbell rows - 14kg (10 reps)

Chinups (weighted when able) - 8 (first set) 8 (second set) 5 (third set)

Week two - 17/10/2011 - Switch to compound and solid diet

For the last week I have been following Zyzz's routine however after several recommendations from friends (who gym) and forum members (thanks to KJSpencer and RW2) I have decided to switch my routine a 5 day split - isolation exercise based routine to a 4 day split - compound exercise based routine that is based off  of the popular Starting Strength routine (which I have been told is more suited to beginners than 5 day splits with focus on isolation exercises).

This is week 2 progress picture (following isolation 5 day split routine with disorganized diet - I hope to see greater gains next week with this week's changes in routine and diet):

[My body in week 2 -129 lbs]

The new routine I am following is called Starting Aesthetics, the workout is illustrated through a picture that has spread around forums and /fit/ section of 4chan -

As shown in the picture the routine is as follows:

Monday - 

Barbell bench press

Squat

Dips (weighted when able)

Tuesday -

Pull ups (weighted when able)

Pendlay rows

Leg curls

Thursday -

Military / overhead press

Squat

Dumbell bench press

Saturday -

Deadlift

Dumbell rows

Chinups (weighted when able)

The routine includes the essential compound exercises, therefore I believe it shall be an effective workout, although if anyone disagrees with this please let me know as the advice is welcome.

Diet:

This week I have also mapped out a solid diet (last week my diet was disorganized and I was not taking more than 1 weight gainer shake a day) based on many templates I have found throughout forums. My hope is that the diet will allow me to put on quality muscle without raising my body fat percentage.

Daily Diet -

Breakfast (9-12) - Fat free Greek yoghurt and nuts/fruit + Weight gainer or Whey protein shake.

Snack - (1-2) - Fresh fruit, tomatoes/cucumber/carrots and a cup of green tea

Lunch - (3-4) (Protein) Lean Meat, eggs, poultry or fish (Chicken, tuna, salmon, sardines, steak) + salad 

(or veggies)

Snack - (5-6) - Whole meal pitta bread with some meat (chicken or ham slices) and a cup of green tea

[Gym or if rest day cardio and abs]

Dinner - (6-8) Meat - Lean Beef, chicken (chicken is always lean!) etc with whole wheat/whole grain pasta and vegetables + Weight gainer or Whey protein shake.

In addition, this week I have begun the loading phase of Creatine (15g a day) which I am taking with grape juice.

I enjoyed the zyzz routine and it definitely burnt the muscles, because of this I hope that after 8 weeks or so of Starting aesthetics compound routine (when my muscles are better prepared) that I will go back onto his routine.

Cheers.

P.S - today a friend of mine stated how skinny I was looking...motivation = OVER 9000

Week one - 11/10/2011 - The beginning

Today I began my 3 month challenge, I do not expect unrealistic results within 3 months and I intend to continue training after the period is up, although I think it will be interesting to see the extent of progress that I make. I am still unsure about what weekly gym routine and diet to follow, so any help or advice would be great (please comment), this is the routine I am currently following (based off Zyzz's routine that he gave to simply shredded in an interview - http://www.simplyshredded.com/exclusive-zyzz-interview.html )

[My body in week 1 - the beginning of the challenge - 126 lbs]

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

I am also considering the following workout (from http://forum.bodybuilding.com/ - I have lost the specific thread though)

Chest day:

Bench Presses (Flat, Incline, Decline) 

Flyes (Flat, Incline Decline) 

Pullovers 

Back:

Chins 

Pull downs 

Rows (Barbell, Dumbbell, and 1 arm dumbbell) 

Deadlifts 

Hyperextensions 

Good Mornings 

Legs:

Squats (All Variations) 

Leg Press 

Leg Curl/Extension 

Lunges 

Deadlifts (SL and Regular) 

Arms:

Curls (all variations)

Triceps Kickbacks 

Triceps Presses 

Triceps Extensions 

Dips 

Shoulders/Traps:

Upright Rows 

Military Press 

Clean and Press 

Shrugs (Dumbbell, Barbell) 

Arnold Presses 

Dumbbell Presses 

Front Raises, Lateral Raises, and Rear Lateral Raises.

I would appreciate it if you guys could tell me if the latter routine would be better for me.

Nutrition wise I am going with 3 standard meals a day, two shakes of ISO 2 weight gainer a day (I assume that I need to bulk first before I can cut to get lean and defined) 4 L of water a day and 2 cups of green tea.

It would be great if I could get some advice on how to improve these routines and diets. 

Cheers.