View Full Version : road to 280lbs of beef

the one
05-02-2009, 07:21 PM
some basic info:
24 6'5 265-270lbs
bout 15-17% bodyfat
BA in Fitness Management (exercise science minus the chem essentially)
main goals:
1. reach 280lbs
2. deadlift 585 (long term goal here)

anyways on to the workouts

today was a light deadlift day i hate to start a journal out this way but i was just not feelin it today. oh well

deadlifts 315 3x10
2 sets of face pulls
3 sets seated calf raises

thats it...off day tomorrow and back to business on monday.

the one
05-04-2009, 05:05 PM
off day but some diet notes:

16oz milk universal real gains

2 cans tuna
1.5cups white rice

20oz milk
1.5cups oats
2 scoops whey
2 tbsp peanut butter

5 eggs
1.5cup white rice
16oz milk

steak stir fry
16oz milk

tonight before bed:
16oz milk
1.5scoops whey
3tbsp peanut butter

chest tomorrow

the one
05-05-2009, 02:54 PM
chest and calves

inc db 135x7...8th one wanted to go up but didnt....125x7

inc smith 2 plates per side 8 rest pause 7

pec deck stack x 8, 8

inc cable flyes 15,15

crossovers 1x15

45 degree calf sled 4 plates per side 15, triple drop set

was hoping to get 135x8 on the inc db's so i could go to the 140's next week, oh well maybe ill go for em anyway.
lots of food and rest for back day tomorrow

the one
05-06-2009, 02:00 PM

wide neutral grip cable rows 240x12 drop set for another 12

pulldowns stack+25x 6, stack x 10

bb rows 275x10 225x15 strict

chest supported tbars 45 2x15

cybex machine curls 3 work sets of 12

all in all pretty good workout...actually enjoyed training biceps today for once. back looks wider and wider every week im pretty excited about all that

the one
05-08-2009, 04:57 PM

first off i gotta say what a great workout today was...i hit it with jenkins who always pushes me so that was good alright onto the exercises

sumo deadlifts 315x15
havent done these in forever but man did they feel good all leg drive, very little back so that was good

leg press on sled 10 plates per side x 13+4 forced. 7 plates per side x24+6 forced

box squats with what i think is a 14 inch box maybe even lower 135 2x10

calves supersetted machine leg press calf raises with explosive standing calf raises



great workout i really feel like i need to bring my legs up 1 to help my deadlift and 2 just to have some big ****in legs

the one
05-09-2009, 08:34 AM
lat width

basically did a million sets of pulldowns i dont even remember how many and all different variations

focused on extremely strict reps all lats with as little help as possible from arms.

been doing this a while (with exception of last week) go in every saturday and just do all widht movemtns and i think it has really helped my lats get a little wider

the one
05-09-2009, 08:39 AM
forgot to mention after the workout tipped the scale at 269. pretty water heavy cuz i woke up extrememly dehydrated and had a gallon of water before i even finished my workout but still ill take it

the one
05-12-2009, 05:45 PM
took sunday and monday off and hit it again today with chest


inc db 135x7 **** i really wanted that 8th one again but it just didnt happen (perhaps next week i should just go for the 140s) 125x10

flat bb 225x12,10,8 shoulder was hurting a little with these but nothing major

inc flies 55x 12, 12

pec dek stackx8 drop sets

one set of cable crossovers supersetted with inc bb with 135x 12

felt tired throughout the workout but all in all it was pretty good

on an offnote cavs finished their sweep of atlanta last night hell ya back day tomorrrow

the one
05-13-2009, 10:23 AM
back (with jenkins)

hammer strength high rows 4 pps x9+4 3pps x12

t bars 4 plates x 12

rack pulls (really had to work on form because i can dead more than i can rack pull) 315x8 225x6,6

rg pulldown stack x 8+4, 200x10, 8
superset with
face pulls 12,12,12

giant set:
wide grip cable rows
straight arm pushdowns
weighted hypers

felt great throughtout workout

the one
05-13-2009, 10:27 AM
heres a pic after workout (pumped)

the one
05-14-2009, 07:23 PM
shoulders and traps (with jenkins)

ohdb 100x6+4. 85x8+4

cable laterals 15,15,12

HS shrugs 5pps 8 4pps 12

push press 135x12...these felt awesome but hurt my lower back

bb shrugs 405x8 315x15

static hold 495 bout 30 seconds

rope pushdowns 12,10
machine dips stackx12

the one
05-16-2009, 09:57 AM
Friday legs:

started with low box squats (i measured it and its just under 14 inches)

225x8, 275x4 315x3,3 135x13 i was reeeeeal happy with the 315 ive never squatted that much taht low before so i was pumped as ****t

cybex leg press 4pps 15,20

lying hammy curl stackx6, 170x8 150x10

3 sets seated calf raises

good stretch and get the hell out

the one
05-18-2009, 01:46 PM
right before i worked out i ate about a half cup or brown rice and a protein shake and i swear it made all the difference i felt awesome.

lat pulldowns stack +25, 9+3

hammer strength rows 4pps 6 sloppy reps 3pps 10

reverse grip cable rows 255x10,10

close grip pulldown stackx6 200x8

hammer strength high rows 3pps 12,12

****ed around on the assisted pullups for a while

shrugs 225x20,20 my grip was fried at this point i couldnt even go heavier...

real happy with the workout as a whole especially going up in the pulldowns

the one
05-20-2009, 09:40 AM
meant to put this in yesterday but didnt have time

well i fiugred it was time to just go for em
inc db 140s 6+1 125x8

flat bench 235x12,10,8

incline cable flyes (shoiulder was hurtin by now) 2 sets 15

done...short day but man did my chest feel good. was extremely happy with the 140s hopefully ill keep moving up in those and hit the 150s in the next 3-5 weeks

also weight jumped up a couple lbs. weighin in after workouts in clothes at about 273 which is very good.

the one
05-20-2009, 02:17 PM

sumo deadlifts 405x5

low box squats 225x3 275x1 335x1 real happy with that

sled 10pps x10


tired from a loooooong day at work but got through it was decent numbers so i was happy

ps congrats to my boy jenkins for hitting not 1 but 2 PRs today.. proud

05-21-2009, 08:43 PM
Be proud you really were on with the squats and deads

the one
05-22-2009, 04:39 PM
shoulders traps calves with jenkins

hammer strength overhead press 2 plates plus25 per side x 8,10+3

push press 135x6, 155x10

machine laterals 150 dropsets dont even know how many reps

db shrugs 140x15,12

bb shrugs405x15 455x?? 495x 5or 6 good ones and a lot of cheat ones

3 work sets on donkey calf raises

good workout jenkins way to sac up on shrugs bitch

the one
05-25-2009, 02:00 PM
didnt have time to post yesterdays workout...

chest ( with little bro at a different gym)

inc hammer strength press 4ppsx10

inc db 135x8+1

cable presses dont remember weight but 3x10

flat bb 225x1

pec dek stackx13

standing machine calf rasie

the one
05-25-2009, 02:02 PM
back (early morning, pretty tired and unfortunately not that into it)
basically did 1-2 work sets of just about every back exercise i could think of

RG pulldowns
overhand calbe rows
bb rows
cg pulldowns
chest supported db rows
assistied pullups
straight arm pushdowns

05-26-2009, 05:04 PM
Dude tomarrows workout will kick but for sure

the one
05-27-2009, 05:53 PM
legs with jenkins:

zerchers on medium box (guessin about 16in) 225x5, 275x12 didnt expect to get that many

conventional deads 415x6

vertical leg press 5ppsx 12

standing calf raises

only 3 actual work sets but i was wiped

05-27-2009, 09:55 PM
Ok, let's c what u got!!!

the one
05-28-2009, 07:59 PM
shoulders and traps

seated laterals 50x12,12 40x12

ohdb press 85x11,10 (shoulders were pretty fatigued from heavy laterals

push press 165x8

bb shrugs 405x12 495x15good puis 5 sloppy
static hold 585x12seconds

db shrugs 140s 12,12

seated hammer strength shrugs 2pps slow negatives good hold at top

good workout


05-28-2009, 08:41 PM
That's a lot of weight on laterals, kudos Bryan.

05-31-2009, 03:15 PM
Where u be, homes?

the one
06-02-2009, 07:42 AM
been movin into the new hosue so slackin a little bit with workouts unfortunately...quick back and trap day yesterday didnt have much time though cuz busy fixing **** up...couple more days and i should be back to normal;

the one
06-09-2009, 10:07 AM
well still dont have internet hooked up at new house so its hard to document everything but i have been hittin it pretty good lately...yesterdays leg workout with jenkins:

warmed up 4 min on tread....3 sets of seated hammy curls as usual
sumo deadlifts: 405x8
low box squats 315x6 best yet pretty happy with that
vertical leg press 4pps 20,20

standing calf raises 12,12,12
seated calf raise 3 sets with a lot of forced reps didnt even count

weights up too....280 with everything on up from 272 with everything on so pretty happy bout that