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Biomedhawk
10-10-2010, 03:57 PM
I've been a fairly consistent lifter since my freshman year of high school. I followed the HS lifting coach's program until my senior year of football ended. From there I bounced between Bill Star's 5x5, 5/3/1, HCT-12 and CrossFit Football. I have program ADD but I can manage to stick with one program for a cycle or two. I was hitting my all-time high numbers at the end of the summer when I was diagnosed with mono and essentially had to be out of the gym for 6 weeks. I'm finally feeling back to my old self and I'm really excited to get back to work. I spent the last two weeks taking it easy and working on form / building up my tolerance for volume. I want to keep it simple and just emphasize doing the work. I picked a routine off the website and I'm going to follow that four 4 weeks, do a deload week, then a max effort week. After that, who knows. Here's the routine:

Monday:
Squat
Floor Press
Barbell Row
Push Press
Chins
DB Press
Bent-over Lat Rows

Wednesday:
Barbell Lunges
Incline DB Press
Pulldown
DB Lat Raises
DB Row
Dips
Curls

Friday:
Deadlift
Bench Press
Pullup
Upright Row
Incline DB Press
Leg Extension
Leg Curl

Biomedhawk
10-11-2010, 11:16 AM
Monday:

Squat
Warm-up
4x4x300
2x8x225

Floor Press
8x3x175

Barbell Row
6x6x135

Press
5x8x95

Chins
1x(-100)x8
2x(-85)x8

Neutral Grip DB Press
1x50x10
2x60x10

DB Lat Raises
3x30x10

Biomedhawk
10-13-2010, 07:32 PM
Wednesday

(sets x reps x weight)

Incline DB Press
3x8x60's
2x8x65's
1x6x65's (failure)

Split Squats
3x10 each legx95

Lat Pull Down
8x4x150

Dips
5x4x(-25)

DB Row
3x8x70's

DB Lat Raises
3x8x20's
2x8x15's

Barbell Curl
5x4x65