Sup fellas,
Been going at it in this iron game for a little over 5 months now. No I'm not talking about the 3+ months I spent learning the ropes and using light weights. I've been lifting properly, tenaciously, and consistently for 5 months.
I started my journey at 138 pounds. I stand before the iron today at 173 lbs, well on my way to 200 lbs. See progress photos of 138-170 here: http://forum.animalpak.com/newreply....reply&p=574621
I do add to, take away from, and retool my workout plan every now and then. Sometimes things need to be added depending on the day.
The master plan:
Sunday:
Chest and ForearmA Workout
-Flat Bench Press x 3 (8,6,4)
-Incline Bench Press x 3 (6,6,4)
-Decline Bench Press x 2 (8,6)
-Machine Flies x 2 (10,10)
-BB Reverse Curls x 4 (8,8)
Chest and Forearm B Workout
-H.S. Incline Chest Press x 3 (6,6,4)
-H.S. Chest Press x 3(8,8,6)
-Smith Guillotine x 3 (10,8,8)
-Low Cable Crossovers x 2 (12,10)
-Cable Hammer Curls x 4 (8,8)
Monday: OFF
Tuesday:
Back and Calf A Workout
-Chin Ups x 4 (Fail,Fail,Fail)
-Deadlifts x 4 (8,5,3,3)
-Close-Neutral Grip Lat Pulldown x 4 (12,10,4,8)
-Underhand Pulldown x 3 (12,10,8)
-Leg Press Calf x 3 (15,15,20)
-Standing Calf x 3 (15,15,20)
Back and Calf B Workout
-Seated Cable Rows x 4 (14,12,10,8)
-Wide Grip Lat Pulldown x 4 (8,6,6,4)
-Smith Deadlift x 4 (8,6,6,4)
-Pull Up x 3 (Fail,Fail,Fail)
-B.T.N. Lat Pulldown x 2 (10,8)
-Seated Calf x 3 (15,15,20)
-Donkey Calf x 3 (15,15,20)
Wednesday:
Delts + Trap A Workout
-Standing Military Press x 4 (8,8,6,4)
-DB Side laterals x 3 (8,6,5)
-Incline Side Laterals x 3 (10,6,5)
-DB Rear Delt Rows x 4 (8,8,5,5)
-BB Shrugs x 3 (10,8,8)
-DB Shrugs x 3 (8,8,Fail)
Delts + Trap B Workout
-H.S. Shoulder Press x 5 (8,5,5,5,4)
-DB Side Laterals x 4 (10,6,5)
-BB Upright Row x 3 (8,8,5,)
-Bent Over Rear Delt Flies x 4 (8,8,5,5)
-BB BtB Shrugs x 3 (10,8,8)
-Cable Shrugs x 4 (12,12, Fail)
Thursday:
Tricep and Bicep A Workout
-Skullcrushers x 3 (9,4,4)
-Close Grip Bench Press x 3 (8,5,5)
-Tricep Pushdown x 3 (8,5,5,)
-DB Preacher Curls x 3 (8,5,5)
-Electric Chair x 3 (12,12,8)
Tricep and Bicep B Workout
-Incline Close Grip Bench Press x 3 (8,5,5)
-Reverse Grip Pushdown x 3 (8,6,6)
-Bench Dips x 3 (12,12,12)
-BB Curls x 3 (8,6,6)
-DB Hammer Curls x 3 (12,8,6)
Friday: OFF
Saturday:
Legs and Abs A Workout
-Squats x 5 (8,6,5,5,3)
-Leg Press x 3 (8,6,5,)
-Front Squats x 4 (12,10,8,6)
-Extensions x 1 (Failure)
-Ab Pulldowns x 4 (12,12,12,12)
-Weighted Decline Crunches x 4 (12,12,8,8)
Legs and Abs B Workout
-Squats x 5 (8,6,5,5,3)
-Hack Squat Press x 2 (8,8)
-Front Squats x 5 (12,10,8,6)
-Extensions x 1 (Failure)
-Weighted Decline Crunches x 4 (12,12,8,8)
-Leg-Hip Raise x 4 (12,12,12,12)
Goal: 200 lbs by Middle of March in relatively the same conditioning as I was at the end of my first bulk.