Alright I'm sitting at 203lbs at 6'1-6'2". I weighed about 170 when I as 18, I'm 20 now. So 35 lbs of LBM (about the same BF% now as I was then) isn't too shabby for 2 years but it could be WAY better. I'm going to crank up the intensity and dieting and pack on some mass. My lifts (especially bench) have been pretty stagnant for a while I think if I up the intensity and diet I should be able to break this plateau.
I put together a routine I'm going to be starting once school gets out, until then I'm going to continue on with my body part split that I've been doing for most of this school year. Its built around the BGB routine with an extra lift or two of assistance added, let me know what you think:
Monday - Horizontal push/pull (calves and abs)
Incline DB 3x8
Rack pulls 5x5
Bent over rows 3x8
Tuesday - Quad/Bicep
Full squats 5x5
Leg Press 3x8
Leg curls 3x12
EZ bar curls 3x8
Alternating curls 3x8(or 12)
Thursday - Vertical push/pull (calves and abs)
Hammer High rows 3x8
Military press 5x5
Standing laterals 3x8
Friday - Hamstring/Triceps
Romanian Deadlift 5x5
Good mornings 3x8
Skull crushers 3x8
Cable pushdowns 3x12
Today's workout (shoulder/Tri)
Seated military press - barx6, 95x6, 135x5, 140x5, 140x5(f), 135x2x5
Upright rows - 90x8, 110x2x8
Laterals - 3x8
Skull crushers - bar+70lbs - 3x8
V bar pushdowns - 140x8, 160x8, 180x7
I'm hoping this journal and some feedback from you other members will keep me motivated.
Last edited by Tumbler; 04-16-2010 at 01:59 PM.
Bench - 45x8, 135x8, 175x5, 195x5, 205x5, 215x5(2 assisted)
DB incline - 60's - 8,10,8
Flies - 10,8,8
Chest supported Row - 45x8, 90x8, 135x8, 115x8
Hammer bar Pulldowns - 130 - 3x8
ATG Squat - 45x8, 135x5, 185x5, 205x5, 195x5
Leg extension - 3x8
EZ bar curls - 65x8, 85x8, 105x8, 95x8
Hammer curls - 45's - 3x10
I weighed in at 204 lbs today at a decent BF%, will definitely keep bulking to 220.
Last edited by Tumbler; 04-22-2010 at 01:05 PM.
I've been doing some reading about DC training so I decided to try some Rest/Pause sets on shoulders/tri's yesterday. I really liked it. I'm going to start DC training in a few weeks.
Military Press - 45x8, 95x6, 135x15 (rest paused)
Skull crushers - 45x10, 105x16 (rest paused)
Just been kind of messing around lately. I am going to start DC training this summer after finals.
Today was chest/back
Bench - 185 - 3x8
Machine flies - 3x8
Chest supported row - 90x8, 135x8, 115x8
Hammer Pulldowns - 130 - 3x8
Squat - 185x5, 205x2x5 (still working back into these)
Curls - warm up - 85x26 RP
Reverse curls - 65 - 24 RP