Finally back in the gym after a few weeks lay off due to going back home for 4 weeks holiday (not complaining though because at home i can play golf everyday but no gym, uni is all gym and no golf really )
Anyway, before going home i was 8 weeks into a 5x5 stronglifts type program. Focusing on the big compound lifts and progressing weight each session. I did progress with it, added 20-30lbs on my lift but i was getting really bored, it's basically the same workout 3 times a week.
So i have decided to go back into a classic 4 day bodybuilding style routine again, which i find so much more fun. My 4 sessions a week will be: chest and tris, back and biceps, shoulders and core then legs. I'm also going back into serious weight gain mode, i was up to 66kg in march (i am such a skinny runt) but after being at home, letting nutrition slide and slacking in the gym i am back down to ~63kg (i know, less than 140lbs at 5,10). So calories upped to 3500 and hopefully should be looking less beanpole like by the end of the summer. Aiming to hit 68kg by the years end (even if i get there with 100% fat gain i don't really mind too much but i am certain it won't come to that).
Anyway, leg session yesterday went as as follows:
Squats 5x 6-8 reps (first set warm up)
Leg press 3x10
Romanian deadlifts 4x10
Standing calf raises 4x to failure
(Really feeling it this morning... )
8500 calories at your age, just do a lot more reps till you're fatigued. Pyramids (maximize at your current weights), and stacks (supplements) are the quickest way to get stronger.
Boiled potatoes (5-6 medium sized) and egg white pasta (2 cups dry), and half a dozen to a dozen whole eggs (soft boiled or poached will reduce the cholesterol a bit) in the morning. Bananas and high fiber cereal and soy milk (lowers testosterone) mixed with non-fat milk (equalizes testosterone levels). Everything low fat and "quality calories". Eat lots of natural fiber rich foods.
Make sure that your digestive system is able to handle it by easing into this. The only word of warning is to back off when you reach 26 years old, or you could gain weight like crazy.