Journey to 200lbs

Wednesday: Legs
 
Warm up
Hack squats +90*8
Squats 135*8
 
Hack squats - Squats:
+180*5 - 225*5
+180*5 - 225*5
+180*5 - 225*5
+270*5 - 245*5
+270*5 - 265*5
 
Power Push:
315*5
315*5
365*5
365*5
 
Lunges:
95*20
95*20
 
Calf raises:
14*10
14*10
14*10
 
Cardio: 15 minutes on elliptical

Failure isn't falling down... it's staying down.

Thursday: Back, forearms

Warm up
Pull ups:
+7.5lbs
5x5

Wide grip lat pull downs:
120*10
140*10
150*10

Close grip lat pull downs:
100*10
110*10
110*10

BB T-bar rows:
+90 * 10
+90 * 10
+90 * 10

DB rows:
70*10
75*10
80*10

Standing cable rows (pulling from top):
8*10
12*10
12*10

Standing cable rows (pulling from bottom):
10*10
12*10
12*10

Incline Hammer curls - CG preachers - reverse grip:
20*10 - 45*10 - 35*10
25*10 - 45*10 - 35*10
25*8 - 45*10 - 35*10

Forearm curls - standing DB forearm curls:
55*20 - 35*15
55*15 - 35*15
55*15 - 35*15

Cardio: 15 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

Friday: Chest

Warm up
BB bench
135*10
185*10

BB bench:
225*5
225*5
245*5
245*4
225*5

DB incline bench:
70*6
75*6
80*6
80*6
85*6
90*5

Dips:
BW *5
+45*5
+45*5
+45*5
+45*5
+45*5
BW *5

Single arm cable crosses (non stop):
2*12
2*12
2*12
2*12

Reverse grip bench:
135*8
135*8
135*8
135*8

Single arm seated overhead tricep DB extentions (non stop):
20*15
20*13
20*12
20*8 - 15*10

Reverse grip tricep pulls:
60*15
70*12
80*12
70*12

Cardio: 15 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

Monday: Arms

Warm up
Reverse grip chins
2x5 very slow reps

Skull Crushers:
75*10
85*10
95*10
85*10

Alternate DB curls - wide grip BB curls:
25*10 - 45*10
30*10 - 45*10
30*10 - 45*10

CGBP:
135*15
175*10
195*8
175*8
165*8

DB preacher curls:
20*10
25*10
25*6 - 20*6

Kneeling overhead extentions - rope push downs:
8*12 - 6*12
10*12 - 8*12
12*12 - 6*10
12*12 - 5*12

Seated incline DB curls:
20*10
20*10
20*10

Cardio: 15 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

Tuesday: Delts, traps

Warm up
5lbs plate
side raises - front raises - rotator cuffs

Standing DB press:
30*10
40*10
45*10
45*10
45*8
45*8

Bent over lateral raises:
20*12
20*12
20*12
20*12

DB shrugs:
85*10
100*10
110*10
120*8

Seated BB press:
85*15
95*13
105*12
105*10

DB upright rows:
30*10
35*10
35*10

DB front raises:
20*10
20*10
20*10

Seated side lateral raises:
15*10
15*10
15*10

Cable pulls (opposite hands):
2*12
2*12
2*12
2*12

Machine shrugs (behind back):
180*15
180*15
180*15

Cardio: 15 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

helluva workout you have goin' on bro.

was lookin' at your numbers on dips, as well as skulls.  and also on CGBP.  that's some serious strength.   impressive.  i would venture to say that your triceps are a little bit stronger than mine, but not for sure.
i'm hangin' around the same ballpark as you.

i noticed you're doing rvs grip BP as well.  i love that exercise.. but NEVER do it.  hows that workin' out for you?  just be very careful, due to the whole "safety thing".

My name is FOX.... and I approve this message.

I hear you on the reverse grip BP. It took me some time to get used to the grip, but now I've found the sweet spot where my wrists are completely relaxed.
Just recently I've moved to full plates for it. Didn't want to risk anything earlier by moving too fast.
Plus it's towards end of workout so chest and tri are completely hammered.

Failure isn't falling down... it's staying down.

Wednesday: Legs

Warm up
Hack squats
+90*10
+90*10

Hack squats - squats:
+180*5 - 225*5
+180*5 - 225*5
+270*5 - 245*5
+270*5 - 265*5
+270*5 - 265*5

Power push:
315*5
365*5
365*5
365*5

Standing hamstring curls:
30*8
40*8
40*8
40*8

Standing calf raises - bent over calf raises:
12*10 - 360*10
14*10 - 380*10
14*10 - 400*10
14*10 - 400*10

Cardio: 15 minutes on elliptical

Failure isn't falling down... it's staying down.

Thursday: Back, forearms

Warm up
Pull ups
5x5 +7.5lbs added

Wide grip lat pull downs:
120*10
130*10
140*10

Close grip pull downs:
100*10
110*10
110*10

Deadlifts:
225*5
275*5
275*5

Single arm DB rows:
70*10
75*10
80*10

Standing cable rows (from top) - standing cable rows (from bottom):
10*10 - 10*10
12*10 - 12*10
12*10 - 12*10

Incline hammer curls - close grip preachers - reverse grip curls:
20*10 - 45*10 - 25*15
25*10 - 45*10 - 25*15
25*10 - 45*10 - 25*15

BB wrist curls - DB wrist pronations - seated BB curls (upside grip):
45*25 - 30*12 - 25*15
55*15 - 30*12 - 25*12
55*15 - 30*12 - 25*12

Cardio: 15 minutes on elliptical

Failure isn't falling down... it's staying down.

Friday: Chest

Warm up
BB bench 135*10
185*10

225*5
235*5
245*5
225*5

DB incline bench:
70*6
75*6
80*6
85*6
90*6

Dips:
BW*8
+45*6
+45*6
+55*6
+55*6

Cable crosses:
4*12
5*12
5*12
5*12

Reverse grip bench press:
135*10
135*10
135*10

Behind the neck single arm DB tricep extentions:
20*10
25*10
25*10
25*9

Reverse grip tricep pulls:
50*15
60*15
70*15
80*15

Cardio: 12 minutes on elliptical (8 intervals of HIIT)

Failure isn't falling down... it's staying down.

Monday: Arm

Warm up
slow chin ups *5
standing behind neck tricep extentions: 40*12, 40*12

Flat skull crushers:
65*15
75*12
85*12
95*12

DB curls - wide grip curls:
25*10 - 45*10
30*10 - 45*10
35*10 - 40*10

CGBP:
135*12
175*10
185*10
175*10 - 165*8 - 135*6

DB preacher curls:
20*10
20*10
20*10
20*10

Kneeling tricep overhead extentions - rope push downs:
80*10 - 60*10
100*10 - 70*10
120*10 - 70*10
130*10 - 60*10

Incline DB curls:
20*10
20*10
20*10
20*10

Cardio: 10 minute jog on tredmil




Tuesday: Delts, traps

Warm up
5lbs plate front raises - side lateral raises - rotator cuff rotations

Standing DB press:
30*10
40*10
45*10
45*10
50*8
45*9

Bent over lateral raises:
25*10
25*10
25*10
25*10

DB shrugs:
100*10
100*10
100*10
100*10

Seated BB press:
85*12
95*12
95*12
105*10

DB upright rows:
30*10
35*10
40*10
40*10

Seated front DB raises:
20*10
20*10
20*10

Seated side lateral raises:
15*10
15*10
15*10

Cable pulls (opposite hands):
20*10
20*10
20*10
20*10

Cable behind the neck shrugs:
150*10
150*10
150*10

Cardio: 10 minutes on elliptical




Wednesday: Legs

Warm up
Hack squats +90*8
Leg press +180*5

Hack squats - leg press:
+180*5 -> +270*5
+180*5 -> +360*5
+270*5 -> +450*5
+270*5 -> +540*5
+270*5 -> +630*5

Power push:
315*8
365*8
405*8
405*8

Hamstring curls - standing hamstring curls:
8*8 - 30*5
8*8 - 30*5
8*8 - 30*5
8*8 - 30*5

Standing calf raises - bent over calf raises:
12*10 - 400*5
14*10 - 400*5
15*10 - 405*5
15*10 - 495*5

Cardio: 10 minutes on elliptical (6 HIIT intervals)

Failure isn't falling down... it's staying down.

Thursday: Back, forearms

Warm up
Pull ups
+10lbs -> 5x5

Wide grip lat pull downs:
120*10
130*10
140*10

Close grip lat pull downs:
100*10
110*10
120*10

Deadlifts:
135*5
225*5
275*5
295*5

BB bent over rows:
135*10
135*10
155*10

Standing cable rows (from top) - standing cable rows (from bottom):
10*10 - 10*10
12*10 - 12*10
14*10 - 12*10

Incline hammer curls:
25*10
30*10
30*10
30*6 - 25*6

CG preacher - reverse grip curls:
45*12 - 45*10
45*12 - 45*12
45*12 - 45*12

Forearm curls - behind back forearm curls - DB forearm pronations:
55*15 - 45*15 - 30*10
55*15 - 45*15 - 30*10
55*13 - 45*13 - 30*12

Cardio: 12 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

Friday: Chest

Warm up
BB bench 135*12
185*10

225*5
225*5
225*5
225*5

DB incline bench:
70*6
80*6
80*6
80*6

DB incline bench - DB incline bench (bringing the elbows parallel to bench instead of delts):
80*4 - 50*6
80*4 - 50*6
80*4 - 50*6

Dips:
BW * 8
+45 * 6
+55 * 6
+70 * 6
+70 * 6

Decline reverse grip bench:
135*12
145*12
155*12
155*10

Cable crosses:
40*15
50*12
55*12

DB behind the head tricep extentions (non stop; switching arms):
20*10
20*10
20*10
20*10

Reverse grip pulls:
70*15
75*15
80*15

Cardio: 12 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

Monday: Arms

Warm up
Reverse grip chins
3x5
Standing behind head BB extentions
45*12

Flat skull crushers:
75*10
85*10
95*10
95*8 - 75*8

Alternate DB curls - wide grip BB curls:
25*10 - 45*10
30*10 - 45*10
30*10 - 45*10

CGBP:
135*15
155*10
175*10
195*8
175*8

DB preachers:
20*10
20*10
20*10
20*10

Kneeling overhead extentions - rope pulls:
10*12 - 6*12
12*12 - 7*10
12*12 - 7*10
13*10 - 6*10

Incline DB curls:
20*10
20*10
20*10

Incline widegrip DB:
15*10
15*10
15*10

Cardio: 12 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.

Tuesday: Delts, traps

Warm up
5lbs plates front raises, side laterals, rotator cuffs

Seated DB press:
50*10
60*10
60*10
60*10
60*10

Bent over lateral raises:
25*10
25*10
25*10
25*10

DB shrugs:
100*10
105*10
115*10
125*8

Seated BB press:
85*15
105*12
115*10
105*10

DB upright rows:
30*10
35*10
40*10
35*10

Front raises:
20*10
20*10
20*10

Side lateral raises:
15*10
15*10
15*10

Cable pulls (opposite sides):
2*12
3*12
3*12
3*12

Machine shrugs:
180*20
180*20

Cardio: 12 minutes on elliptical (8 HIIT intervals)

Failure isn't falling down... it's staying down.