View Full Version : bigger and stronger...
sup guys,
Like most of you I'm looking to add some serious size and get way stronger. I would like to compete(bodybuilder) sometime in the future. But my goals for 2010 are to add as much size and up my strength drastically.
My current training split is a 4 day split. Chest/Bi's. Quads/Hams/Calves. Back/Traps. Shoulders/Tri's. Sticking mostly to the basics. Heavy compound movements.
My current diet is pretty simple. eat eat eat. I try to eat as clean as possible while getting a generous amount of calories. I've been on a steady bulk since March. At the Arnold Expo I weighed 155lbs(very lean).
current stats.
5'8 205lbs
bench 275x1
squat 315x2
dead 405x1
back/traps
I stopped training traps directly, I feel that my shoulders are lagging and traps are over developed. The only work they get is from my deadlifting.
Deads (maxed out) 135x5 225x5 315x3 405x1 *PR*
Chins 4sets w/bw
DB rows(on incline bench) 3xx10
underhand pulldowns 3x10,8,6
standing calf 4x10
My home gym flooded :( My gym is in my basement (just got the house in August, no sump pump) Well the snow melted on Saturday with the help of heavy rain. Spent all day Sunday cleaning out the basement. Good and clean now ready for tomorrows chest workout. Can't wait.
Chest and Bi's today
Incline DB 4sets worked to 105s (*PR* never attempted 105s before)
Flat BB Bench 4sets last set 135x27(great pump)
BB Curl 4 sets worked up to 125
Alt DB Curl 3sets x 10
Hammer Cable Curl 2 x fail
followed workout with 3 scoops of torrent
great pump today... feel great.
My current supps include.. Animal Pak... Animal Flex... Universal Torrent...finishing off Gaspari superpump 250 that was gifted to me.. ON Whey(2 scoops w/1cut oats twice daily)
last workout of the year... legs today...
6pm... superpump 250 before...
leg extension(wu's) 45/20 45/20 45/20
squats (ATG) 45/10 45/10 135/10 225/10 275/6 315/2 225/5 135/10
leg extensions (drop sets) 125/100/75/50/25 each to fail.... 3 total drop sets
standing calf raises 3/15
3 scoops torrent post
nice work out bro happy new year
no hamstring work today... I've been trying to move more weight on deads so i broke apart quads/hams
first workout of 2010!
5:00pm
shoulders/triceps
standing laterals 5 x 15,10,10,10, 15
standing bb press 4 x 5
seated alternating db press 3 x fail
close grip bench 4 x 6
bent-over laterals(on incline bench) 3 x 10
db kickbacks 3 x 15,12,12
pushdowns (superstrict.. no cheat) 3 x 15,12,9 (fail)
followed workout with 3 scoops torrent
back
6:30pm
chins 5x5 bw (working on getting more reps per set)
underhand bent over rows 18,15,12,18
close grip pulldown 3x10
db rows on incline(strict) 3x10
rack pulls 5x5
3 scoops torrent
thats some nice volume. happy new year to u too
Chest day...
short and sweet
7:00pm
flat bench 2wu's 4x5 1x20 1x15
pec deck 3x10
dips 3x10
3 scoops torrent
cardio 30min intervals elliptical (1st cardio session in 4 months)
7:15pm legs
(allergies going crazy tonight... shortness of breath... leg work was brutal)
leg extension 3x10 (light)
leg curl 3x10 (light)
squats 4x6
SLDL 3x6
3 scoops torrent
BionicMasterPiece
01-07-10, 9:23 pm
cardio 30min intervals elliptical (1st cardio session in 4 months)
7:15pm legs
(allergies going crazy tonight... shortness of breath... leg work was brutal)
leg extension 3x10 (light)
leg curl 3x10 (light)
squats 4x6
SLDL 3x6
3 scoops torrent
strong!
eutecticpoint
01-09-10, 5:36 pm
Nice workout! Too bad about the allergies though. Do you already take treatment?
Nice workout! Too bad about the allergies though. Do you already take treatment?
not currently... need to see the doc about it.
Monday.. my new leg day
6:00pm
leg extensions (light.. warm up)
leg curls (light.. warm up)
squats (warm up and weight acclimation)
squats (heavy) 4x6
SLDL (heavy) 3x6
leg extension (heavy) 3x6-10 (working to fail)
leg curl (heavy) 3x6-10(working to fail)
standing calf raise 3x12-15
3 scoops torrent
strong workout.. felt weak going into it.. felt strong leaving..
Chest Day
7:00pm
As of late this is my least favorite day. I've simplified the day in an attempt to move maximum poundage (always with good form). If anyone has any suggestions to help me move more weight I'm all ears!
Incline DB 4x6 (adding weight each set)
Flat Bench 4x6 (adding weight each set)
Pec Deck 3x12
3 scoops torrent
I've added cardio back into my program.. every 3rd day I'm doing 30 minutes of intervals on an elliptical. Lately I've been feeling the effects of the added weight. I'm hoping the cardio will help me with this.
back and biceps
7:00pm
back and biceps
bent-over rows x20,x20,x6,x6,x4
db curls x8,x6,x5
rack pulls (worked up to 525) trying to get that deadlift up!
close grip pulldowns x6,x6,x8
hammer curls 3x6
hit it hard and hit it heavy tonight. really trying to put some mass on in the last month and a half i have before i start cutting. I'll be pushing myself that hardest i have ever pushed!
have fun become a beach boy size!
kidding, nice work
have fun become a beach boy size!
kidding, nice work
thanks.. really looking for that overly huge upper body on stick legs! summer will be here soon ;)
took the past week off from training to put a few extra hours in at work... long week...
feels good to be back
Sunday 7:00pm
Arms
Alt DB Curls ss. w/ Weighted Dips 4x8
CGBP ss. w/ Close Grip EZ bar curls 4x8
V-bar push-downs ss. w/ cable curls (straight bar)
3 scoops torrent (ran out tonight)
also added uni-liver tablets to my daily supps...
currently daily supps. pak. flex. uni-liver.
legs tomorrow! can't wait to move some weight around.
Legs Tonight..
8:00pm
Quads and Hams
only working sets listed
Squats 4x6
SLDL 4x6
Leg Extension 3x15
Lying Leg Curl 3x10
Stuck working out late this past week..
9:00pm
Chest/Triceps
Flat Bench 4x6
Incline DB 3x6
Triceps Rope 3x10
Pec Deck 4x15,12,10,8 (same weight, little to no rest between sets)
Skull Crushers (w/ ez curl bar) 3x15,12,12
felt great before and after this one... great workout
Legs
7:00pm
I changed my stance on squats, I've been squatting pretty wide stance so that I could move more weight around. Went with a fairly narrow stance to really hit the quads and take my ass/hips out a bit. Legs are very sore today. I took Monday off(my usual leg day) for my 6 month wedding anniversary.
Squats 135/185/225/255 sets of 10
SLDL 135/185/225/255 sets of 10
Leg Curls 90/90/90 sets of 8
Leg Extensions 90/115/140 sets of 15
Chest and Shoulders later on today.. pretty hyped to train today! Always good when you wake up all revved up to workout.
Chest and Shoulders
6:00pm
BB Bench 4x10
BB Incline 3x8,6,5
Reverse Grip Shoulder Press (w/ez curl) 3x12
Up-Right Rows 3x12
Pec Deck 3x15,12,10
Side Laterals 2x15
Great workout... started my summer diet... i'm in for a fun few months here..
Tonight was supposed to be my back workout, instead i spent 3 hours wheel barreling firewood from the front of my property to the back. Def hard work, was feeling the abuse all weekend. Rest of the weekend off! Got 18 inches of snow to enjoy!
Legs!
9:00pm (worked 13 hours today, long day)
Running on low carbs... trying to stay under 200g a day
Squats 10/8/4 225/255/315
SLDL 10/8/6 225/255/315
Leg Extensions 15/12/10 100/115/130
Lying Leg Curls 12/10/8 75/85/95 (always weak after SLDL's)
felt strong tonight... had post workout meal and fell right asleep, long day is finally over.
eutecticpoint
02-18-10, 1:40 pm
I changed my stance on squats, I've been squatting pretty wide stance so that I could move more weight around. Went with a fairly narrow stance to really hit the quads and take my ass/hips out a bit. Legs are very sore today. I took Monday off(my usual leg day) for my 6 month wedding anniversary.
Some solid lifts man!
What kind of frequency do you switch your stance, per workout or something like that?
Sunday
Arms
Super-Sets sets of 10
Straight-Bar Curls ss/w Skull Crushers
Reverse Curls ss/w Straight Bar Push-downs
DB Curls ss/w Triceps Rope (seated..super strict)
Straight-Bar wrist curls
storm taken before and after
Monday Night 7:30PM
Legs
Squats sets of 5.. worked up to 315
Front Squats sets of 5..
SLDL sets of 10.. worked up to 315
Lying Leg Curls 3x10
Leg Extension 3x10
Storm before and after
I went to the doctor last Monday night for my breathing problems. Finally got somewhere with the doctor. They tested me for asthma and it turns out I've got it. I was actually relieved to here this. I've had trouble breathing for a long time. So I started meds this past week and took this past week off from working out. Def feel much better, more energy, sleeping better! Hopefully this passes over into my training! Only time will tell! Now back to work. Going to be able to stick to my cardio now! no excuses.
Depending on how I feel tomorrow morning, either chest/shoulders tomorrow night or back. My legs are spent from last nights leg training. So I'm leaning towards a chest/shoulders jam.
nice work outs bro
have anice weeked
Some solid lifts man!
What kind of frequency do you switch your stance, per workout or something like that?
i changed my squat to more of a power lifting squat after last years Arnold to move more weight. my squat weight went up a lot, struggling with 225 last year this time. Now moving 315 each week. Feels good. Now i moved back to a narrowing stance and am currently incorporating front squats. Really hit the quads. So my stance does change to often.
I've been so busy lately i haven't kept up with my journey. Still hitting the gym like i'm supposed to ;)
3/2/2010
Back & Biceps
Rope Pullovers 3x10
Bent-Over Rows 3x15,15,11 (heavy)
Behind the neck pull downs 3x15,12,10
Seated low row 3x10,10,10 (heavy)(sitting on a block to change the angle)
BB curl 3x10,8,6
DB curl 3x6,6,10
current supps. Pak. Generic creatine monohydrate.
current diet. I've gradually lowered my carbs from my 10 month bulk. Very happy with my results. I reached 204lbs. Currently after about a month of diet im 192. Noticing some nice changes.
I haven't posted in my journey in a long time. Time to change to that! My training has been very serious and very productive since I last posted on here! It was nice to find this today and compare my weights!
Delts
DB shoulder press 3x15 1x12 1x10
wide grip upright rows 1x15 1x12
standing laterals 3x15
rear laterals 2x15
BB front raise 2x15
Current Stats
5'8 195
Bench 335x1
Dead 495x1
Squat 405x1
Chest:
BB flat bench 225x10 275x8 225x14
Incline db press 85x15 95x10
Incline fly 55x20
Flat fly 75x10
Push ups bw x fail bw x fail bw x fail
Quads + Hamstrings: short and sweet
Back Squats 225x8 275x8 315x8 225x8
Standing leg curl 25x8 50x8 60x6
Delts + Bi's + Forearms:
db shoulder press 55x12 75x10 95x10
db front raise 35x12 35x12
cable upright row 50x15 70x12 70x10
bb curls 65x10 85x10 105x8
incline db curl 35x12 35x12
wrist curl 105x25 105x25
db wrist curl 35x12 35x12
reverse wrist curl 20x25 40x12 40x12
Back and Calves:
chins bwx10 bwx10 bw+25x8
pulldowns 100x15 150x15 150x15
bb row 185x10 225x10
wide grip straight bar row 100x15 100x20
bw row 75x12 105x15
seated calf 50x15 70x12 70x12\
standing calf (3 sets) 35db's to fail
Chest + Tris
bb bench 225x5 275x5 295x5
db bench 95x12 105x8
triceps push down 50x20 50x20 50x20
(past few workouts have been shorter due to my work schedule)
Delts and Bi's
db press 75x10 85x12
bb press 135x15 135x15
laterals 35x15 35x15 35x15
db front raise 35x15 35x15
rear lateral 35x15 35x15
incline curl 35x15 35x13
close grip ez curls 70x20 70x15
high rep day. great pump and overall great workout
Killer work in here bro, keep it up!
Killer work in here bro, keep it up!
Thanks!
Back
wg chins bw x 10 bw x 10 bw x 10
wg pulldowns 140x12 160x12 180x12
bent over rows 135x10 185x10 225x12
close grip pull down 160x12 160x12
1 arm db rows 105x12 125x12
seated calf raise 70 x fail 70 x fail 90 x fail 90 x fail 110 x fail
Chest and Triceps
bb flat 135x15 135x15 185x10 225x10 275x8 255x8
bb incline 225x8 225x8 185x12
bench dips 90x20 125x20 90x25
kickbacks 35x12 35x15
press down 50x20 70x20 90x20
push ups 3 sets to failure
Smoking it bro, keep it up!
Quads/hams
Squats(always atg) 225x10 225x10 225x10
Narrow hack squat 325x20 325x20 325x20
Standing leg curl 50x12 50x15
Leg ext 50lbs (10 reps, alternating between 2 legs and each leg indivudaly all continuous, to difficult to count total reps)
Seated calf 70xfail 95xfail 120xfail 95xfail 70xfail h
Smoking it bro, keep it up!
Thanks!
Delta
bb military 95x15 135x10 165x10 185x10 205x5
laterals 35x15 35x15 35x12
upright row (behind the back) 95x15 115x15 135x12
upright row (wide grip) 115x15 115x15 135x10
db front raise (left only) 35x10 35x10 35x15
Left side front delt is slightly smaller than the right
Arms
bb curls 65x15 85x15 105x12
ss/w
tricep push down 50x20 70x20 90x15
close grip bench 135x20 185x15 225x12 225x12
ss/w
alt db curls 35x15 35x15 35x12 35x12
Was on vacation the last week so no training. Feels good to be back.
Back
Chins bw x 12 bw x 12 bw x 12
bb row 135x15 185x15 235x10 235x10
1 arm db row 105x15 125x12
hypers on 90degree roman chair bw + 45 3 sets of 12
seated calf 70x15 90x15 110x15
Chest short and sweet
bb bench 225x10 255x12 255x10
incline db 85x15 95x12 105x8
incline fly 75x12 75x10
Shoulders
db shoulder press 75x15 95x9
laterals 35x15 35x15 35x15
rear upright row 95x15 145x15
rear delt rope pulls 50x25 50x25
front raises 35x15 35x13
Arms
close grip bench 185x15 235x15 235x14
ss/w
preacher curls 60x15 70x15 80x15
pushdowns 50x20 70x20 90x20 110x15
ss/w
incline curls 35x15 35x13 35x12 35x10
hammer curls 35x15 35x12