PDA

View Full Version : The Wannabe HeavyBomber....



LibertyDante
02-05-2008, 06:33 PM
Hey All!
I've decided to start a fresh new journal with my new intentions. I'm getting married on December 27th, 2008 to my beautiful girl so I have 10 months to get to my goals. My current stats are:

5' 10", 197lbs, 15-16% BF

Max Lifts:
Bench - 230lbs
Deadlift - 435lb
Squat - 425lb (Parallel)

My goal is to get to around 210lbs at 12% bodyfat which is very attainable in my opinion. My routine will be strictly an imitation of HeavyBomber's routine:

Day 1: Max Effort bench press, primary chest hypertrophy, secondary delts and triceps
Day 2: Max Effort Squat, primary legs hypertrophy
Off
Day 3: Dynamic Effort bench press, primary delts and triceps hypertrophy, secondary chest
Day 4: Dynamic Effort squat, primary back and biceps hypertrophy, secondary legs

I have done this routine before and loved it, so I will continue this alongside a clean diet. Wish me Luck!!

LibertyDante
02-05-2008, 06:36 PM
2/5/08 Max Effort Squat, primary legs hypertrophy

Good Mornings;
Bar X 5
135 X 5
185 X 5
225 X 5
285 X 4

Back Squats
135 X 8
185 X 5
225 X 5
285 X 5
315 X 5
385 X 2

Leg Exts
160 X 10
160 X 10
160 X 10

Standing Calf Raises
175 X 10
175 X 10

Done and Done.

LibertyDante
02-11-2008, 08:22 PM
2/11/08

ME Chest, secondary shoulders, triceps

Dumbell Flat Bench
40's X 8
55's X 8
65's X 8
75's X 6
85's X 5

Incline Dumbell Bench
50's X 8
65's X 8
75's X 6

Decline Flat Barbell
135 X 10
185 X 4
135 X 10
155 X 8

JM Presses
95 X 8
115 X 8

Seated Calf Raises

Overall, very good workout... my lifting buddy Mike got 315 on the decline, so all in all great workout.

LibertyDante
02-13-2008, 05:47 AM
2/12/08 ME Legs

Squats
135 X 8
185 X 6
225 X 5
315 X 5
365 X 4

SL Deadlifts
135 X 7
135 X 7
225 X 6
275 X 5

After these I was done.... a brutal workout

killxswitch
02-13-2008, 07:08 AM
Good, strong work in here. How old are you? Congrats on your upcoming marriage, too.

LibertyDante
02-13-2008, 10:43 AM
Good, strong work in here. How old are you? Congrats on your upcoming marriage, too.

Thanks bro. I'm 22 years old and just finishing up at Western Michigan University.

LibertyDante
02-15-2008, 01:46 PM
2/15/08 DE Legs, primary back, secondary legs biceps

Today was a crazy day since I missed Shoulders yesterday, I was all over the place..

Pullups
BW X 5
BW X 5
BW X 5

Deadlifts
135 X 5
225 X 5
315 X 5
365 X 2
415 X 1

Box Squats w/ Belt
135 X 8
225 X 8
275 X 8

Seated Military Press
95 X 8
115 X 8
135 X 6

-db shrugs
-lat pulldowns
-concentration curls
-ab work

Ockhams_Razor
02-15-2008, 03:22 PM
sounds like ya had a good workout, to bad i missed it. was just to early for me to make it today. we'll hit it up again next week though. journal's looking good to bro.

LibertyDante
02-18-2008, 08:27 PM
2/18/08 ME Chest

Decline Bench
135 X 4
185 X 2
205 X 1
225 X 1
245 X 1 (New PR)
185 X 7

Dumbell Bench
60's X 8
75's X 6
85's X 4
100's X 1
60's X 8

Machine Flyes and a set of dumbell flyes
ab work and calf work

Overall, a great workout.... ME HAPPY!!! :0

nhlfan
02-18-2008, 08:32 PM
congrats on the PR :thumbup:

Killa Kurt
02-18-2008, 08:55 PM
IDK how HB would feel about this. lol

MihalikPJ
02-18-2008, 09:16 PM
Wow nice work with the squats and decline bench!

Ockhams_Razor
02-18-2008, 10:06 PM
great workout bro, we tore **** up tonight. congrats again on your new PR

LibertyDante
02-19-2008, 08:49 AM
Thanks nhlfan and MihalikPJ!! I don't think he minds Killa, he recommended his routine to me... he's practically my idol. :)

KingJustin
02-19-2008, 09:04 AM
I think it'll be interesting to see whether you can successfully imitate someone else's routine. Good luck bro.

You have a really strong squat BTW

LibertyDante
02-23-2008, 12:50 PM
2/23/08 Back and DE Legs

Rack Pulls
135 X 3
225 X 3
315 X 3
385 X 2
405 X 2
435 X 1
465 X 1
495 X 1
505 X 1

Barbell Rows
135 X 8
185 X 8
205 X 8

Lat Pulldowns
160 X 8
160 X 8
160 X 8

Barbell Hack Squats
135 X 10
225 X 10
225 X 8

Barbell Shrugs
225 X 8
225 X 8

Ez-Curl Bar Curls
85 X 8
105 X 8

a set of concentration and calf raises also.

LibertyDante
02-25-2008, 10:10 PM
2/26/08 ME Chest

Barbell Decline Bench
135 X 6
185 X 5
205 X 3
225 X 3
225 X 3 (Negs)
225 X 3 (Negs)
135 X 16

Dumbell Flat Bench
50's X 8
65's X 5
75's X 5
85's X 3
50's X 13

Pec-Deck Fly's
150 X 8
210 X 6
240 X 6

Close-Grip Bench
135 X 5
135 X 5

Set of Calf Raises and a little ab work.

LibertyDante
03-03-2008, 02:57 PM
3/3/08 ME Chest

Flat Barbell Bench
135 X 5
155 X 5
185 X 5
205 X 5
225 X 2
135 X 15

Incline Dumbell Bench

55's X 8
65's X 8
65's X 6

Cable Flyes
40lbs each side X 8
50lbs each side X 8

Ab Work and Calf Raises

LibertyDante
03-07-2008, 12:57 PM
3/7/08

DE Legs, Back

Box Squats w/ low ass box

135 X 8
185 X 8
225 X 8
135 X 8

Dumbell Rows
65's X 7
75's X 7
85's X 6

Lying T-Bar Row
1 plate X 8
2 plates X 8
3 platex X 5
4 plates X 3

Machine Press
160 X 8
200 X 8

Concentration Curls and Lat Pulldowns to finish off... I also did dumbell shrugs.

HeavyBomber
03-08-2008, 09:53 PM
wannabe HB? idk dude, I'm flattered but you may not realize the full implications of this. lol

nice routine BTW.

what are your intentions with performing such high rep box squats on dynamic leg day?

I noticed you took the rack pulls down to heavy max effort singles but why do you not use the max effort method more on your ME leg days?

HeavyBomber
03-08-2008, 09:59 PM
465 X 1
495 X 1
505 X 1


92%
98%
100%

Three lifts above 90% of max! THAT's how you make gains! Outstanding rack pulls.

LibertyDante
03-09-2008, 08:17 PM
wannabe HB? idk dude, I'm flattered but you may not realize the full implications of this. lol

nice routine BTW.

what are your intentions with performing such high rep box squats on dynamic leg day?

I noticed you took the rack pulls down to heavy max effort singles but why do you not use the max effort method more on your ME leg days?

Hey Heavy,
Thanks for the imput. I realize the name of the journal is not the best and I'll try and get it changed. I appreciate the advice and will adjust my lifts accordingaly. Would you recommened just 3-5 rep sets on Box Squats for DE Legs? I'm just about to incorporate some beginners bands and chains, so that'll add a lot of variety to DE days.

LibertyDante
03-09-2008, 08:17 PM
92%
98%
100%

Three lifts above 90% of max! THAT's how you make gains! Outstanding rack pulls.

Thanks HB!!!

LibertyDante
03-11-2008, 08:13 PM
3/11/08 ME Legs

I didn't get to ME Chest, so I just did a quick bench set...

Flat Barbell Bench
45 X 8
135 X 5
165 X 4
185 X 3
205 X 2
225 X 2

Good Mornings
45 X 5
135 X 5
185 X 3
225 X 3
285 X 1
315 X 1

Back Squats
135 X 7
225 X 7
135 X 15

Deadlifts
135 X 5
225 X 3
315 X 7 (No idea why I did so many, heh)
365 X 1
405 X 1
450 X 1 (missed)
425 X 1

Leg Ext
160 X 10
160 X 10

Calf Raises
175 X 8

Very good workout!!!