PDA

View Full Version : Nemmms road to strength



Nemmm
06-10-09, 7:47 pm
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.

Nemmm
06-10-09, 7:48 pm
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

Nemmm
06-10-09, 7:48 pm
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

Nemmm
06-11-09, 1:00 am
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

Vaze_06
06-11-09, 2:43 am
good luck with your goals, keep it up

Nemmm
06-11-09, 6:52 pm
good luck with your goals, keep it up

thanks

Nemmm
06-13-09, 3:15 pm
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