R-dawg Training

[R-dawg]

hey guys, little backround on me. competing in powerlifting for several years now and am doing more bodybuilding type of routine now, guess we'll say powerbuilding...

19years old
220lb
15-17% bf

did a PB deadlift of 584lbs raw last week at a meet so im happy about that

here ill just post my workouts and hopefully i can keep up to date on them ;)

[R-dawg]

Chest+Tri's Today

blasted through some chest and tris today felt really pumped.

incline barbell
135x10
185x10
205x8
225x8
245x6

flat barbell (light and focused on stretch)
135x10
135x10
135x10

incline dumbell flyes
50lb x 10 x 4 sets

cable cross overs
70lb x 12 x 3

rope pushdowns
x10 x 2 warmup

skullcrushers
70lb x 10 x 3

rope push downs
10x 3

quick workout really pumped after,








just came off keto diet, starting pounding some good carbs again feels good :D

[R-dawg]

Back+Bi's

bent over rows
135x10
185x10
205x10
225x12
225x12
225x10

closegrip pulldowns
120x10
150x10x3

seated underhand rows
120x10
150x12x3

DB shrugs
75x12x3

standing barbell curl
80x10x3

standing DB curl
30x10
45x10
55x10
30x10

preacher machine
pyramid.


finished,..

gonna start trains bi's after chest and tri's after shoulders...... my bi's felt so tired after back i couldnt hit them like i usually do.

[R-dawg]

Shoulders yesterday

smith machine military
135x10
135x8
135x8
supersetted with
seated DB military
55x 8 x 3 sets

side laterals
20 x 12 x 3

front raises
40 x 10 x 3

upright rows
70 x 10 x 3

standing cable rear delts
50 x 10 x 3

[Durrikan]

some solid numbers bro...welcome to the forum and looking forward to following your journey...keep us posted

[Hollow]

Welcome to the forvm R-dawg and good to see you’ve got a journey on the go.