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Thread: Wingmans road to 1000 Total (bodybuilding style)

  1. #1
    Wannabebig Member
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    Jan 2012
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    Wingmans road to 1000 Total (bodybuilding style)

    Hey guys Like the title says My goal is to get a 1000 pound total, and on the way get my bodybuilding physic going! Im going to do my own workouts, beacuse that it what I feel like im doing the best with in gain wise. I am going to track my weight weekly, and a do maxes every 4 weeks.
    Max totals:
    Bench 245
    Squat 275
    Dead Lift 315
    Total: 845
    Weight is 180
    Age 16
    I will be doing a 4 day split Chest/back and Biceps and Legs/shoulders/triceps
    Wish me luck guys!

  2. #2
    Wannabebig Member
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    Day 1 Chest/Shoulders/Triceps

    Decline Bench Press
    45x10
    135x15
    185x12
    205x6
    225x5(PR)
    225x3x2

    Dumbbell Bench Press
    75x6x5

    Incline Smith Press
    45s x10
    70sx10
    90sx8
    90sx6
    90sx6

    Over Head Press
    45x5
    90x5
    115x5
    135x5

    Shruggs
    135x15
    185x12
    235x8
    235x8

    Dips (bodyweight)
    x10
    x10
    x8

    Tricep Pushdown + pulldwn
    30lbs x20
    30lbsx15
    30lbsx15

    Solid Workout today pretty pumped I got 225x5, but I wasent happy with anything eles. I can usually do 90s for 5 on Dumbbell Press, but Im happy with the PR. I decided to switch the workout up, and Now tommrow is Legs, Back, and Biceps should be good!

  3. #3
    Wannabebig Member
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    Day 2 Legs, Back, Biceps

    Back Squat
    45x5
    135x5
    185x5
    225x5
    250x3
    275x1

    Front squat
    135x10
    135x10
    135x10

    dead Lift
    135x5
    225x5
    250x3
    275x1 (bar slipped) Had more in me

    Pullups
    3x10

    Barbell curls
    60x10
    70x10
    80x10

    hammer curls
    30sx8
    30sx8
    30sx8

    Cable curl
    50x20

    Abs

    Good training session Really need to work on this day its kind of lagging and I was still sore from Monday wtf!

  4. #4
    House Lannister
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    That's a lot of work in one session

    If I were you I'd just focus on squats and deads for my lower lifts. No need for the front squats really.

  5. #5
    Wannabebig Member
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    Quote Originally Posted by chevelle2291 View Post
    That's a lot of work in one session

    If I were you I'd just focus on squats and deads for my lower lifts. No need for the front squats really.
    Thanks for the reply. Yeah im jus trying to get my squat up and I feel like it hits the quads pretty well. Would DB lunges be good?

  6. #6
    Wannabebig Member
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    Day 3 Chest, Shoulders, Triceps

    Decline bench Press
    45x10
    135x10
    185x10
    205x6
    225x3
    225x3
    225x3
    Smh on these I sucked today.
    Flat DB Bench
    70sx10
    75sx8
    80sx5
    85x5
    90sx3 Damn

    Incline free weight machine
    45x15
    70x10
    90x6
    115x3
    im doing these by plates for each side so really last set was 230

    Shoulder free weight machine
    45x15
    70x10
    90x8
    135x1
    Really I got 270x1 Not to shabby

    Front raise
    10sx15
    15sx15
    20sx15
    25sx15
    30sx10

    Close Grip Bench
    135x5
    155x5
    185x5
    Triceps were burning before I even sat down

    Dips bodyweight
    x15
    x15
    x10
    x8

    Not to bad of a workout over all pretty sore though

  7. #7
    Wannabebig Member
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    Day 4 Back and biceps

    Pullups
    3x10

    lat Pulldown
    50x10
    60x10
    70x10

    Cable rows
    50x10
    60x10
    70x10
    80x10

    Bent over rows
    135x10
    135x10
    135x10

    Bicep curls
    15sx10
    20sx10
    25sx10
    30sx10

    preacher curls
    45x10
    45x10
    45x10

    Shitty workout Dont even know why I went in short on time had umost no food today, and just wanted to go home and go to bed, and I did. This workout was from last night.

  8. #8
    Wannabebig Member
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    Day 5 Chest and back

    I dont even know how to describe today it was like what the hell am i doing. I obviously need more help with my chest work, beacuse I was completly stumped, and I didnt know what to do today.
    bench Press
    135x10
    155x10
    185x8
    205x3
    225x1 WTF! Weak as shit!!!

    Incline Bench press
    135x8
    135x8
    155x6
    185x5
    185x3
    135x10

    Decline bench press
    135x10
    185x8
    185x6

    Flat Dumbbell bench
    65x5 Wtf slapped myself a few times tried to get pumped
    65x12
    70x12
    75x10

    Incline Bench machine
    90x10
    140x8
    180x6
    180x6

    Rows super set
    90 x10 5 different grips no rest
    180 x8 5 different grips no rest

    Cable rows
    50x10
    60x10
    70x10

    Pullups
    3x5

    A bunch of abs

    Notes: I honestly dont know what to say about today. My head wasent in it I was just thinking about going to disney next week, and I wanted my chest to be at its peak, but now I know i did way to much volume, and I wasent in it mentally, and just need to get my head straight for thursdays chest workout.

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