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Thread: 21 weeks to glory

  1. #1
    Wannabebig Member
    Join Date
    Mar 2008

    21 weeks to glory

    i would really like to increase my weight to 170-175 my goal is to weigh this much by the start of next school year 21 weeks away!


    So pretty much Monday went real bad i slamed a shake before workout stomach didnt like it at all felt i was going to throw up today i didnt drink my shake before workout took my creatine thats it.. created my own routine it may not be good but i like it so here it is...

    squat 5x5 100,135,140,145,150
    Dead lift 5x5 150,160,165,180,180
    chin up 3x10
    bench press 5x5 90
    sit ups 2x50
    leg curls played with the weight will have a set reps and weight friday

    i have been lifting for no more then month and half if that.. im 145 6'0

    feel free to give tips on my workout thanks!
    Last edited by Max91; 04-23-2008 at 07:15 PM.

  2. #2
    Wannabebig Member
    Join Date
    Mar 2008
    Please reply!
    Last edited by Max91; 04-16-2008 at 10:11 PM.

  3. #3
    Senior Member
    Join Date
    Jan 2007
    WBB 1? I'm timid to post on the count of me being such a noob. But you should probably try to get to the a real gym if you can. I'd suggest you read stickies on gaining weight and such, it's helped me.

  4. #4
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Chicago, IL
    This is what your going to do:
    1. Eat a **** ton of food, make sure its clean, make sure you have atleast 150-200 grams of protein. Every meal count out your 50 grams of protein or whatever and then just stuff your face.
    2. When you go to the gym, you are there to punish yourself. The gym is your tool for transformation. You are focused. You do not start convos with your buddies or look at the cute girls. You put heavy weights on the bar and you force out every last painful, teary eyed, veins bulging rep. You imagine your arms are growing and filling the whole gym. You imagine you are god.
    3. Get a split setup. Look around here. There is a ton of info. Write something basic and post it for advice. I suggest Mon/Tue/Thur/Fri. Alternate upper body lower body. Upper body should have heavy bench work or a variation of it. Lower should have heavy squats or deadlifts. Heavy mean less than 6 repetitions. Then you choose exercises for the other bodyparts and do them out 8-12 repetitions. When you stop progressing in any given exercise, you switch it up.


    EAT EAT EAT!!!

    fish, chicken, lean red meat, pork..
    oats, vegetables, whole wheat bread/pasta...

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  5. #5
    Wannabebig Member
    Join Date
    Mar 2008
    Thank you both i will begin my research!

  6. #6
    Wannabebig Member
    Join Date
    Mar 2008
    I like this routine it looks good the only changes i would have to make is dips in day 3 could i change this to chin ups and in day 1 i would have to change seated cable row or T-bar rows to something else i dont have either equipment to do them? I like the 5x5 routine also but i think WBB routine II has more to it but i really dont know much so could i get a few opinions on these 2 routines!

    WBB Routine II

    Day 1: Chest and Back

    Dumbbell Incline Press 2x9-11
    Close Grip Chins 2x9-11
    Flat Dumbbell Flies 2x9-11
    Wide Grip Pull Downs or Deadlifts 2x9-11
    Decline Barbell Bench Press 2x9-11
    Seated Cable Row or T-Bar Rows 2x9-11

    Rest Day

    Day 2: Legs

    Squats 1x20
    Leg Press 1x20
    Leg Extensions 1x15
    Hamstring Curl 2x9
    Seated/Standing Calf Raises 2x25
    (Do one of set of each)

    Rest Day

    Day 3: Biceps, Triceps, and Shoulders

    Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
    2-3x6 (supersetted)
    Incline or Decline Skull Crushers 2x9-11
    Incline Dumbbell Curls 2x9-11
    Dips 2x9-11
    Hammer Curls 2x9-11

    Abdominals to be performed on any training day.

    Crunches on a decline bench 3x10
    Russian Twist 2x10
    Last edited by Max91; 04-17-2008 at 09:26 PM.

  7. #7
    Wannabebig Member
    Join Date
    Mar 2008
    what can i change out Seated Cable Row or T-Bar Rows 2x9-11
    for ??

  8. #8
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Denton, TX (by Dallas)
    Bent over BB rows.

    WBB1 routine did wonders for me. The only reason I stopped doing it was to shift to a powerlifting routine called westside.

    Another tip is to learn to love the process.

    Also, for foods make sure to eat a lot of healthy fats. They will help you in reaching your weight goals.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  9. #9
    Wannabebig Member
    Join Date
    Mar 2008
    Last edited by Max91; 04-23-2008 at 07:14 PM.

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