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chuck123
01-04-2010, 07:42 PM
alright well im a noob lifter i weight 168 6ft1 and am 18 im a freshman in college hoping to gain some weight and strenght.
bench 135x5 155x5 185x3
incline DB bench 50x12,12
superset db 1 arm rows 55x12,12,10,10
rear delt flyes 10x12,12,12,12
shrugs 55x12,70x10,10,10
curls 30x9,8 25x8,9

Chase Karnes
01-04-2010, 07:45 PM
Good luck man! You will find plenty of help here.

chuck123
01-04-2010, 08:51 PM
thankss. that would be great i need all the help i could get hahah. if you could check in every once in a while that would be great

radioheadhead
01-04-2010, 09:08 PM
EATEATEAT!!! I wish I would have started when I was your age!

chuck123
01-08-2010, 11:35 AM
yaa ivee been eatingg alottt!

db bench 45x 25,17,13

latt pulldown 50x12,12 60x8,8
superset
db cleans 20x12 25x10,10,8

lateral reaises 10x12 15x8,8,8

trie extensions 25x25 35x18,19
superset
behind back shrugs 115x10,10,10

barbell holds 225 15,22,17 seconds

Clover
01-08-2010, 11:47 AM
Good luck man. Post your whole routine and diet if you want some help.

chuck123
01-08-2010, 03:09 PM
well im in college so i dont rlly have a specific diet since everyhting changes. im a hard gainer so i try and eat as much as possible hahaha. breakfast usually tho i have a protein shake with oatmeall.


today

squat 45x5 95x5 135x5 185x5 225x4

db reverse lunges 22.5x12 32.5x8 37.5x 8

rdl 135x12 205x8,8

2 sets of ab circuit
ab machine, bicycles, knee ups, upper ab machine

Coke
01-08-2010, 08:49 PM
Very fine leg day...nice seeing you get started with it all.

SELK
01-08-2010, 09:41 PM
my 4 college years:
day 1: 5'10 170lbs
day 1461: 5'10 255lbs

Eat lots of food. You can make killer gains :D

chuck123
01-09-2010, 04:25 PM
thankss yaa my legs are really weakk hahaha but im hoping they will get alot stronger once i start doing this program for a few weeks. and yaa ive ben trying to eat alot of food hopefuly i can gain alot fo weight to.

chuck123
01-14-2010, 02:19 PM
monday
bench 135 x5 155x5 185x5
chiunup 12,10
seated rows 120 12, 140 8 120 12 12
superset scasrecrows 7.5x 12,12,12,12
bb shrugs 185x 10,10,11,12
hammer curls 10,6, 25x8,8

chuck123
01-14-2010, 03:01 PM
pushups 37, 25, 16
chinup 13,11,8
superset
db power clean 20x12 22.5 8,8
military press

chuck123
01-25-2010, 07:40 PM
thursday
db bench 45x 26,15,12
lat pull down96x12,11,11,12
superset
rear delt raises 20x12,12,12,12
shoulder press 30 4x10
bb shrugs 135x12
155x12
160x10,10
friday
deadlit 135x5, 205x5, 275x5 325x3
rev lunge 40x8,12, 55x6
rdl 135x12 185x8,9
sprinter situp, v-up, leg up situps, leg ups
circuit 20,10,10,10
12,6,6,7
8,6,5,5
saterday long jog

chuck123
01-25-2010, 07:42 PM
bench 45x5 95x5 135x5 195x3
chinup 14,10
chest supported rows 45x12 60x8,8,10
superset
db power clean 25x11,10,10,10
db shrugs n70x15 80x13,13,13
bb curls 65x8,8,8,8

james_w8lifter
01-25-2010, 09:01 PM
Nice workouts man! Your pretty strong on those benches, deads, and squats. Can't wait to see your progress!

AKMass
01-25-2010, 09:15 PM
Strong lifts bro! They'll be outta the park once you get your eating in order. Good luck with your goals!

chuck123
01-28-2010, 01:31 PM
thanks alot guys. ya im definetly getting stronger im very happy with my gains anyway tuesday i did legs again.
Broad jumps 5x3
db stepups 25x10 40x10,10
45 degree hyper extensions 45x12 60x12 70x12
hanging leg raises 15 10x12 10x14 10x14

Unholy
01-28-2010, 02:09 PM
If I were you I would invest 30 bucks in a digital bathroom scale and aim for about 1lb a week gain. If you aren't gaining, increase calories. Specifically around workouts.

You should be able to make progress taking this approach for quite some time. If you plateau we'll help you out again =)

Coke
01-29-2010, 01:40 AM
If I were you I would invest 30 bucks in a digital bathroom scale and aim for about 1lb a week gain. If you aren't gaining, increase calories.

Tanita scales are the best out there for the price if I am not mistaken, take a look online - you may be able to find one at a local retail store like I did.

chuck123
02-01-2010, 04:18 PM
thursday
db bench 45x28,18,16
lat pull down 106x12 12, 120x9,9
superset
rear delt 25x9,9,11,9
lat raises 10x12 15x9,10,9
shurgs 160x10, 205x10,10,
superst
tri pushdownm 45x25, 60x10,11


friday
deadlift
135x5 225x5 315x5 335x3
lunge 55x7,8,7
pull thru 72x12 84x12 96x12
3x circuit of sprinter situps, v ups, toe touches, leg ups

Coke
02-02-2010, 04:00 AM
Keep up the good work, got a nice flow going with the efforts.

chuck123
02-03-2010, 11:31 PM
monday 45,95,135,155x5 195x3
db incline bench 50x16,14
bb rows 135x9,10,11,10
superset
db powercleans 25x12, 30x9,8,10
bb reverse shgs 135x12 185x11,12, 12
hammer curls 25x15, 12,12,13i
tuesday
8x3 broad jumps
bb reverse lunges 95x12,115x12 135x9
rdl 185x12 205x10,7
side bends 50x12, 65x15, 75x13,13

chuck123
02-08-2010, 06:50 PM
thursday db becnh 45x30,19,13
straigh arm puldowns 36x12, 48x10 ,12,12
superset face pulls 60x12 72x12 84x12 96x12
db oh press 35x12 40x8,8,8
db shrugs 80x10 90x10 100x10
superset
zottman curls 25x10,10 30x9

today
bench 45x5 95x5 135x5 155x5 200x3
chinups 11,13
db rows 60x12 65x9,9,11
superset lat flyes 25x12 30x9, 11,10
bb shurgs 205x15 225x8,9,13(all becasue of grip failute)
incline db curls 30x8,8 25x9,8

StLRPh
02-08-2010, 06:53 PM
Doing a good job at keeping things progressing forward. Keep it up

chuck123
02-11-2010, 05:50 PM
tues power cleans 135x3 155x3 175x3,3,3
split squat 25x10 35x10,10
45 degre hyper extensions 60x12, 70x12
spread eagle situps 25x15 35x15 45x13,15

chuck123
02-15-2010, 12:12 PM
thurs: db incl bench 35x31, 20,18
chinup 9, 8,9, 8
super set
db powerclean 30x12, 12, 12, 12
l laterals 10x12, 20x12, 25x10,9
behind back shrugs 115 3x12, 165x10 205x10
superset db tri extension 35x15 45x10 40x15
barbell holds 275x3

Unholy
02-15-2010, 01:14 PM
Keep it up!!!

I would LOVE to see some squats and deadlifts in here.

I had lots of fun watching my max squat 115 x 8 --.>275 x 8 and max deadlift 205 x 8 -->315 x 8 In my first year lifting.

chuck123
03-05-2010, 06:41 PM
been sick and had midterms back in training now chinupsx 5 10x5 15x5 25x4
db bench 70x7,7,6,65x6
cable rows 92x12 106x12 120x12 130x9
super
db poowerclean 15x12 20x12 25x12,12
hammer curls 25x10,10,30x8
circuit v-up, chnnies, toe touch 3 sets

chuck123
03-08-2010, 07:02 PM
dips 20,14,12
lat pulldown 84x12, 96x12, 108x8 96x12
superset
straight arm lat pulldown48x8, 48x9, 48x5, 36x12
db shoulded press 35x12 40x9,7 35x8
db curls 25x12 30x9,9
superset
rope tri extension 46x12,10,8
leg raises 10x15 15x12,11
superset
side bends 75x15 90x11,12

chuck123
03-10-2010, 07:26 PM
went for a jog

chuck123
03-14-2010, 02:46 PM
thursday
chinups x 5 5x5 15x5 25x4
incline db benchd 550x10 65x6 60x7
chest supported rows 45x12 55x10,9,9
sup
lat raises 20x12 25x9 20x9, 10
bb curls 70x6, 65x6, 60x6

saterday
squat 45x5 95x5 185x5 225x5 245x2
rev lunges 45x12, 65x12, 95x8
rdl 135x8 205x6 185x10
shrugs 185x12 225x12 275x6 245x8
superset
plate pinh 15 pounds

chuck123
04-07-2010, 06:03 PM
monday close grip bench 45x5 95x5 135x5 165x5 185x4
db bench 40x12 65x8,7,6
db rows 65x12 75x9,8 70x10
superset
db power cleans 20x12 ,12,12, 12
incl db curls30x8,6 25x8-
3x ab circuit

today
squat 45x5 95x5 135x5 185x5 225x5 245x4
bulg split squat 30x7,8,7
pull thrus 96x11 106x12 120x12 130x9
shrugs 105x12, 115x8,15, 120x15
superset
holds 105, 110,110, 105

chuck123
04-10-2010, 08:39 PM
chinup 11,10,9
straight arm pushdowns 60x10,9,9,10
superset,
chest supported rows 70x8 55x10,9,10
shoulder press 35x15 45x8 40x8,8
bb curls 60x12,70x7,60x9
superset
db tri exte 45x12 55x8,8
leg raises 15x12, 20x12,20x15 15x12
superset
db side bends95x15, 105x12,105x10

chuck123
04-22-2010, 05:09 PM
15th
db bench 50x27,17,14
rows 70x12 80x9,8
super
db power cleans 35x10,9,9
bradford press 95x8 85x8 80x8,9
db curls 30x12,35x9,8
super
tri ext 62x9,8,8
standin situp 96x15 120x15 168x15 192x13
super
side bends 105x15 120x15 115x15 120x12

monday
bench 45x5, 95x5 135x5 155x5 185x5 195x3
db bench(tri) 65x8, 50x10 65x7,10
lat pulldowns 130x12 150x8, 140x9,12
super
facepulls 120x12 132x9 12, 9
zotman curls 30x9, 25x12, 30x12
3 circuits of abs
trap DL 135x5 225x5 315x5
stepups 40x9,10,10
SLDL 95x15 185x9, 15
shrugs 205x15 255x15 275x11,12
superset each with 5 nd 10 plate pinch

chuck123
04-26-2010, 05:26 PM
friday db benchd 50x22,17,13
cable rows 130x12, 130x9, 130x9,11
super
straight arm lat 46x12 60x9,9,8
shoulder raises 20x11, 15x15 20x9,8
BB curls 65x10, 70x8,8
super
tri xtensions 65x8,6,7

chuck123
04-29-2010, 05:34 PM
monday bench 45x5 95x5 135x5 165x5 185x5 195x5
db incline bench 60x9,7,8,8
lat pulldown 140x12 150x9,9,9
super
rear delt fly 25x12 30x8, 25x12, 12
hammer curls 30x10 35x9, 8
3 ab circuits
weds
trap bar DL 135x5 225x5 315x5 335x5
rev lunge 45x8 50x8,8
45 hyper extension 55x15, 70x10,12, 10
trap shrugs 205x15 225x15 275x10(grip failure)