My Beatdown

[DblBassTed]

Here's the story. I got kicked around a lot as a kid. I got older (30) and never really got bigger. Got into a car wreck about 18 months ago and did some heavy PT for my back and got hooked on lifting. Met up with a beast of a guy that put a routine together for me so that I could start getting huge. Here's the program:

Workouts every other day:

Day1
1) Standard dead lift. - wide hands, shoulder width feet. 10x1
2) Clean and Press. - 10x1
3) Bench Press. - 10x1
4) Calves.- 6x10, ramp sets

Day2
1) Box squat.- Wide stance. 2x5, 2x3, 3x2, 1x10
2) Dips.- 2x5, 2x3, 3x2, 1x10
3) Pullups.- 5x5, straight sets
4) Ab work, at least 6 sets, pref. 10.
Day3
1) Hang Cleans.- 8x2, ramp sets
2) Sumo Deads.- 10x1
3) Upright rows.- 5x8, straight sets
4) Push Press.- 5x5, ramp sets

Day4
1) Incline DB bench.- 8x8, straight sets
2) Leg extension.- 5x8, straight sets
3) Curls.- 6x6, ramp sets
4) Lateral shoulder raise.- 5x10, straight sets

Day5
1) Rack Pulls.- 10x1
2) Leg press.- 3x20, rest/pause, straight sets
3) CGBP.- 5x5, ramp sets
4) Abs, low rep, weighted work. 6x5 work up to 10x5.

Day6
1) SLDL.- 1x10-15
2) Pullovers.- 3x10, straight sets
3) Pendlay rows.- 5x5, ramp sets
4) Pushups.- 3x10-20or more

I've been lifting a little over a year. here's the lifts:

Dead: 345
Bench: 205
Squat: 300
Clean&Press: 145
Height: 5'9
Weight: 166

Tomorrow is day 6 (24 days into this program. Will post it up tomorrow.

[DblBassTed]

SLDL:

12x255

Pullovers:

10x70
10x70
8x70 Got more reps this time.

Pendlay Rows:

5x135, 145, 155, 165, 170

No change except that I got a lot closer on the form.

Pushups:

24
20
18


Didn't check the gym weight today, but I did eat two roast beef sammiches after my PostWO shake.

[Toni69]

I really like the first post. That seems intense. I would like to try that myself..just not so much weight of course. So, how is it going so far?

[DblBassTed]

I really like the first post. That seems intense. I would like to try that myself..just not so much weight of course. So, how is it going so far?

Working in all the new moves is refreshing and makes me feel like I'm seeing noob gains again even though I'm really just getting used to the forms, routine, etc. It's nice to be inspired like that again. Weight is still climbing around 1.5-2lb a month, so that's good to see. I'm just now starting to hit new 1RM numbers for a lot of the lifts, so the next couple of weeks will be pretty telling as to how much strength I'm gaining. You're sandbagging about the weight, girl. I've read some of your posts already!

[DblBassTed]

Before I forget, I just finished my second month of the Stak2 and ordered the M-Stak for the next month. The Supps look like this:

Pak
M-Stak
Uni-Liver

And some others like CEE, joint stuff, and ON Whey.

I'm hoping I can put some reall beef on with this stack.

[DblBassTed]

Deadlifts:

135
185
225
265
295
305
315
325
330
335

Clean and Press:


80
100
105
110
120
130
135
140
145 No change..

Bench Press:

155
165
175
180
185
190
195
200
205 (Missed)

Smith machine calf raises:

6 sets of 10 reps up to 190

[DblBassTed]

Box Squats:

2x5x135
2x3x185
3x2x195
9x200


Dips:

2x5
2x3x25
3x2x45
8x55

Pullups:

5x5x15lbs

Abs:

6x15 Decline Crunches, VKRs, and Seated Twists.

[DblBassTed]

Hang Clean Doubles:

115
125
135
140
145
150
155
160 (+10)

Without going through all the weight increases, these were heavier and better all-around than they were last time.

Sumo Deadlift:

150
185
205
225
255 (-5lb)
285 (-10lb)
310
320
325
330 (+5lb)

One more lift than last time, and it was heavier.

Upright Rows:

5x8x115 (+5lb)

Push Press 5x5:

90
100
110
120
125 All lifts +5lb

I also started my MStak yesterday... Nothing noticeable yet.

[DblBassTed]

Incline DB Press:

5x8X65s
3x7x65s

Leg Extension:

5x8x195 Time to add some weight

Curls:

6x30s
6x35s
6x35s
2x6x40s
5x45s

Lateral Raises:

10x20s
10x20s
10x25s
10x25s
10x20s

Not a bad workout, really. No change on the DB presses or extensions, but I got more weight on the curls and raises. If it was easy to blast through plateaus and progress, everybody would be jacked, right?