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Thread: Biomedhawk Wants to Be Big

  1. #1
    Wannabebig Member
    Join Date
    Jun 2009
    Posts
    96

    Biomedhawk Wants to Be Big

    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
    All-Time Personal Bests:
    Squat - 405 (6/8/10)
    Bench - 235 (7/22/10)
    Deadlift - 415 (1/2009)

  2. #2
    Wannabebig Member
    Join Date
    Jun 2009
    Posts
    96
    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
    All-Time Personal Bests:
    Squat - 405 (6/8/10)
    Bench - 235 (7/22/10)
    Deadlift - 415 (1/2009)

  3. #3
    Wannabebig Member
    Join Date
    Jun 2009
    Posts
    96
    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
    All-Time Personal Bests:
    Squat - 405 (6/8/10)
    Bench - 235 (7/22/10)
    Deadlift - 415 (1/2009)

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