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The Dare Devil
04-23-2010, 06:45 PM
Whats up guys. I'm here to (finally) get serious about this. I have been lifting on and off the past 10 years, just to keep some tone, but I am ready to really push it. I have gotten my strength up to a decent level the past 2 months. I work out of my basement. I have 420lbs of olympic weights, incline bench, decline bench, dumbells and two olympic 7' bars.

My goal is to add mass and limit my fat. I'm 30 years old, 6'1 and 196lbs. Probably around 15% body fat. My goal is to put on some mass and get more definition. I am tall and lanky and I look 160lbs even though I work out. I want to lose this look!

Products I will be using: Musclepharm Combat Powder, NO Xplod, Force Factor and Designer whey. I alternate between the NO xplod and Forcefactor. I take the Combat Powder post workout and I take the Designer Whey while at work.

I take it easy on my squats because I had a motorcycle accident last month which left me with a really bruised left knee cap. It is still healing.

Please give me any advice on routines etc. I see 5/3/1 being used here, but I normally do my own thing (which has probably been limiting me)

-DD

The Dare Devil
04-23-2010, 06:51 PM
The day I do deadlifts, I tend to keep simple. I also do curls first because I find it warms my arms up for the deadlifts. Should I be doing more reps on my deads?

ezbar curls:
82x3
60x5
60x5

deadlifts:
200x4
313x1
365x1
269x2

The Dare Devil
04-23-2010, 06:52 PM
Day 2 (from Thursday)


flat bench
146x4
157x3
135x6

incline flys
30x3
30x7
30x2

incline db press
30x4
30x7
30x6

squats
160x3
160x3

calf raises
160x11
160x11

The Dare Devil
04-23-2010, 06:56 PM
Day 3 (from today)

OH press
115x3
128x2
122x1
117x1

BB shrugs
133x10
155x8
133x12

Shoulder workout: (2 sets)
Front raise 1x10 immediately followed by Lateral raise 1x10
Take one minute rest and repeat.

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Diet today

Meal 1: 2 eggs, cereal
Meal 2: 2 scoops of designer whey protein
Meal 3: homemade chicken burritto
Meal 4: post workout shake (combat powder w/oatmeal)
Meal 5: other half of my burrito from lunch
Meal 6: TBD