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Thread: Tumbler's Road to 220lbs

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  1. #1
    Senior Member
    Join Date
    Dec 2007
    Posts
    192

    Tumbler's Road to 220lbs

    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)
    Bench 5x5
    Incline DB 3x8
    Flies 3x12
    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)
    Chins 5x5
    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.

  2. #2
    Senior Member
    Join Date
    Dec 2007
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    192
    Chest/Back Today

    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

  3. #3
    Senior Member
    Join Date
    Dec 2007
    Posts
    192
    Legs/Bicep
    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.

  4. #4
    Senior Member
    Join Date
    Dec 2007
    Posts
    192
    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)

  5. #5
    Senior Member
    Join Date
    Dec 2007
    Posts
    192
    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

  6. #6
    Senior Member
    Join Date
    Dec 2007
    Posts
    192
    Squat - 185x5, 205x2x5 (still working back into these)
    Curls - warm up - 85x26 RP
    Reverse curls - 65 - 24 RP

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