View Full Version : Nemmms road to strength
My main goal is to gain strength then do a hypertrophy routine.
Starting Stats:
Weight:159(close to 160, this was after first meal)
Height:5'11
Chest:33.75"
Arms:13.5"(flexed)
Thighs:21.5"(flexed)
Waist:35"
Forearms:11.5" (flexed)
Calves:14.75"(flexed)
1 RM
Bench:160lbs
Deadlift:210lbs
Squat: did 5 reps of 85lb
The Routine
http://www.ironaddicts.com/forums/sh...ad.php?t=8050]
Diet
Diet will be very clean foods, macros will be like 300g carb, 215g protein, 100g fats, 3000 calories.
Monday
June 8,2009
Squat
35lb x 10 (warmup)
85lb x 5
85lb x 5
Pullthroughs
70lb x 10
70lb x 10
70lb x 10
Bent over row
35lb x 10 (warmup)
85lb x 6
85lb x 6
85lb x 6
85lb x 6
BB Curl
35 x 10 (warmup)
65 x 8
65 x 8
55 x 8 (perfect form, with 65lbs form was ok)
1 Leg BW Calf Raises (really felt the burn in this)
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15
THOUGHTS
Good workout.. Legs are very weak and hope i can get my squat up. Felt the lats good in rows, felt biceps in
bb curl, Calves burned in Single leg raises.
Overall workout: 8/10
June 9,2009
Decided to throw in some forearms since there was none on this routine.
DB Wrist Curls
15lb x 15
15lb x 15
15lb x 15
Ball squeezes
1 x 15 second hold
1 x 15 second hold
Reverse Preacher Curls
45lb x 12
THOUGHTS
Good workout, short rest period and felt the burn. Rating 9/10
June 10, 2009
Benchpress
135lb x 5
135lb x 5
135lb x 5
Incline DB Press
40lb x 8
40lb x 8
40lb x 8
BB Shoulder press
65 x 8
65 x 8
65 x 8
DB Tricep extension
40lb x 10
40lb x 8
35lb x 10
Crunches
3 x 10
THOUGHTS
Triceps burned, Chest pumped, Got new protein delicious. Rating 8/10
good luck with your goals, keep it up
good luck with your goals, keep it up
thanks
June 12, 2009
Deadlift
(not including 1 warm up set)
175 x 5
175 x 5
Leg Press
2 x 10
Chinups
6 x BW
6 x BW
6 x BW
6 x BW
Preacher Curl
70lb x 8
70lb x 8
70lb x 8
1 Leg Calf Raises
BW x 15
BW x 15
BW x 15
THOUGHTS
Good workout, biceps burned during preachurs, calves killed and was feeling sick after done workout Rating 9/10