Back for the first time....GET BIG!

[Scottmwarren]

Been lifting for about 8 years and have never been serious about body building. It is time! I have 11 months until I enter my first show, let see what this ol' body can do. here is my split:
Monday: Chest -Flat, Inc, Flys/DB Pull overs
Back- Pull ups, Bent over rows, Deads
Abs- 300 reps of various exercises
Jump Rope- 15-20 mins- 30 secs on 30 secs off
Tuesday: Legs- Squats, Leg press/Hack Squat/Front Squat/ Leg ext. Seated Calf Leg Curls, SL Deads, Stand calf
Fat burn- 30-45 mins
Wednesday: Shoulders- Cleans or Hang clean and press, Press, Lat Raise, rear raise, Shrugs
Arms- DB Alt curls, BB Curls, BB Tri Extension, Cable push downs
Repeat- M-W with some variation in exercises.
M-W reps of 15-12- 3 sets; Th- Sat reps of 8 - 4 sets
I plan to follow this for the next 8-12 weeks depending on when I plateau. It has worked before for me, put on 15lbs in 12 weeks so lets hope i can get there again.
Starting weight is 175ish- 10-12 % body fat- plan to keep it close to that.
Here we go!

[Scottmwarren]

My split is off this week b/c i started with legs on Monday. Chest and back today...
Incline BB- 165 x8, 165x8, 170x8
Flat BB- 200x8, 200x8.200x7
Inc Cable fly- 25x8- 4 sets
Pulls ups w/ 10 lbs- 10-8-7-6(dropped weight and did 3 more)
BB Bent over row- 135x8, 135x7, 120x8
Deads- 225x10, 255x6, 275x4

Didn't have a spotter today but I felt strong, can't weight for shoulder and arms

[Scottmwarren]

Finished the week of pretty strong:
Seated BB Press- 115x8, 120x8, 120x7
DB Lat Raise- 30x8, 30x8, 30x8
DB Rear Raise- 25x8, 25x8, 25x8 (PR)
Shrugs- 185x12, 225x6, 275x4
BB Curls- 65x8, 70x8, 70x7
Seated DB Alt Curls- 30x8, 30x8, 30x8
Rope Push down- 60x8, 55x8, 55x8
BB OH Press- 75x8, 80x8, 80x8
225 reps of abs going to failure on an exercise 10 secs rest and hitting another exercise!

[Scottmwarren]

Well my workout partner messed up the cycle by doing back and bi on Saturday so we did legs again this AM!
Squat- 225x8, 245x8, 265x7- was not as strong as I wanted to be
Hack Squat on Smith Machine- not counting bar- 90x8, 110x8, 120x8
Leg Ext- 140x8, 150x8, 160x8
Seated Calf Press 140x12, 145x12, 55x12 single leg
Leg Curl- 70x8, 80x8, 80x8- nursing a knee injury a little
Good morning- 45x10, 65x8, 75x8
Next week I am going to push harder on legs and add a few more sets in- didn't get enough pump or work this am.
tomorrow we are going to attach Shoulder and arms and abs!

[Scottmwarren]

Seated Press- 135x8, 135x8, 115x8
Upright row on smith machine- (only counting weights) -90x8, 90x8, 90x8
Lat Raise- 30x8, 35x7, 30x8
Rear Raise laying on incline- 25x8, 25x8, 25x8
Shrug- 205x12, 225x8, 245x5
DB alt curl- 30x8, 35x8, 40x7
Preacher Curl- 75x8, 80x8, 80x7
Skull Crushers- 75x8, 95x8, 95x8
Cable Press down- 65x8, 70x8, 70x8
200 reps of abs

[Scottmwarren]

Did 45 minutes of cardio yesterday. Taking my wife and son to their Dr apts this morning. Getting back on track with chest and back this afternoon...

[Scottmwarren]

Finally got the split back on track- Chest and back-
DB Bench- 2 warm up sets; 85x8, 90x8, 90x8, 90x8- starting with 90 on monday!
DB Inc- 75x8, 75x8, 75x8
Flat Bench- 205x7, 195x7, 185x7
Pull Ups- 13, 9, 8, 7
Bent over row- 115x8, 120x8, 120x7
Deads- 235x10, 275x6, 295x4- cheated a little on last rep didn't get my butt down!
feeling smoked---now for some weight gainer and a nap

[Scottmwarren]

Legs this morning:
Squats- 205x12, 215x12, 225x12, 235x12
Front Squats: 115x12, 135x12, 145x12,
Leg Ext (toes out)- 140x12, 140x12, 140x12
Leg Curl- 80x12, 90x12, 90x12, 90x12
SL Deads- 145x12, 145x12, 145x12
Standing Calf- 135x20, 115x 25, 95x28
Next week I am going to step it up an extra set of everything...GET BIG

[Scottmwarren]

Inc- 135x12, 155x12, 155x12, 145x12
Flat- 185x11, 175x11, 165x12
Inc DB Fly- 30x14, 30x14, 30x13, 30x12
Pull Ups- 14, 10, 9, 7
Bent Over Rows close grip- 100x12, 100x12, 95x12
Deads- 240x10, 285x6, 305x4
Wasn't feeling strong but the pump was great, looking forward to heavy day on Thursday!

[Scottmwarren]

Tuesday- legs
Smith Machine Hack Squat- 90x12, 100x12, 110x12, 110x12 -only counting plates
Squats- 245x12, 235x12, 235x11, 235x10
Leg Ext- 140x13, 150x13, 150x12, 150x12
Seated Calf Ext- 40x50, 40x47, 40x45, 45x40
Leg Curl- 80x12, 80x12, 90x12
Good Morning- 65x12, 70x12, 75x12, 75x11
Standing Calf raise- 95x25, 95x22, 95x20

Wednesday- Shoulders and Arms
Wanted to do power cleans but the rack was busy...
Smith Machine behind the neck press- 50x12, 70x12, 90x12, 90x10, 80x12- only counting plates
BB front raise- 45x12, 50x12, 50x12, 50x12
DB Lat raise- 20x12, 20x12, 20x12, 20x12
DB Rear raise - 15x12, 20x12, 20x12
Shrug- 185x10, 225x6, 245x4
BB curl- 45x12, 65x12, 65x12
Seated DB Alt Curl- 30x12, 30x12, 30x11
Inc Skull Crusher- 95x12, 115x12, 115x12
Rope Pull down- 45x12, 40x12, 37.5x12

[Scottmwarren]

0630:
Inc- 135x12, 175x8, 180x8, 185x8, 185x6
Flat- 225x6, 225x7, 230x7
Inc Cable Fly- 35x8, 40x8, 40x8
Pull ups w/10 lbs plate- 8, 8, 8 switch to 25lb plate- 5
DB Bent Over Row- 55x8, 65x8, 65x8
Close Grip Pull downs- 110x8, 110x8, 110x7
Skipped deadlifts the back was feeling really tight and didn't want to get injured!
1530:
Did 50 mins fat burn: 15 min on elliptical, 15 on bike, 20 on the treadmill incline walking!
LEGS TOMORROW!!!!

[Scottmwarren]

Squats 275x8,285x8,285x6
Leg press 270x8,360x8,360x8 only counting plates
leg extension 210x3 3 sets
Leg curl 120x8 3 sets
Rom reads 185x8, 195x8, 195x7
calf press 140x 15 3 sets

[Scottmwarren]

Standing Mil Press- 95x8, 105x8, 115x7, 115x6
Front Raise- 25x8, 30x8, 30x7
Lat Raise- 30x8, 30x8, 30x7
Wide Grip Seated Row (pull toward face)- 3 sets
Shrug with Octagon bar- (only counting plates)- 145x10, 180x7, 210x5
Preacher Curls- 45x8, 55x8, 60x8, 65x5
DB alt Curl 358, 35x8,35x7
superset with hammer curl- 25x6, 25x6, 20x5
close-grip bench- 165x8, 170x8, 175x7
overhead rope tri ext- 40x8, 55x6,50x7

[RICER88]

lookin good brother, its amazing the intensity your workouts start to get when there is a destination set out for you like a show.

RICER88