Journey to 200lbs

Monday: Arm day
 
Weighed myself today at 184.6
 
Warm up:
Ez curl BB (45lbs one): curls to skull crushers *2
 
Decline skull crushers (ez curl BB):
65*12
75*12
80*12
80*12
 
Ez curl close grip BB curls:
65*12
65*12
65*12
65*12
 
Close Grip BP:
135*12
135*12
135*10
135*8
 
Ez curl BB curls:
65*12
75*12
75*12
65*12
 
Tricep push downs:
No. 6 *15
7 * 15
8 * 15
8 * 15
 
Cable curls -> standing concentration curls:
3*10 -> 20lbs*12
3*10 -> 20lbs*12
3*10 -> 20lbs*12
 
Reverse grip tricep pulls:
4*12
4*12
4*12
4*12
 
Cardio: 15 minutes on elliptical

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

Tuesday: Delts, traps
 
Warm up:
5lbs lateral raises *10
Front raises *10
 
Seated DB shoulder press:
50*10
55*10
55*10
 
Bent over lateral raises (for rear delts):
20*12
20*12
20*12
 
DB shrugs:
75*12
85*12
95*12
105*8
 
Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10
 
BB shrugs wide grip:
135*12
165*12
185*12
 
Seated military press:
135*12
155*10
155*10
 
Upright rows wide grip:
95*12
95*12
95*12
 
Cardio: 10 minutes on elliptical

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

Wednesday: Leg day
 
Warm up:
Front Squats: 135*12
 
Squats (ATG):
185*10
195*10
205*8
205*8
205*8
 
BB Calf raises (smith machine):
225*12
245*12
275*12
315*12
 
Leg Press:
450*12
540*12
630*12
630*10
 
Hamstring curls:
90*8
90*8
90*8
 
Cardio: 15 minutes on elliptical

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

Thursday: Back/Forearm day
 
Weighed myself today at 187.0


Warm Up - Pull ups
6, 4
Lat pressdowns (cables):
3*10
4*10

Yates Rows:
135*12
135*12
135*12

Deadlifts:
225*8
235*8
245*8
255*8

Hammer curls:
30*12
35*12
35*12

Lat Pull downs (reverse close grip):
90*12
90*12
90*12

Lat Pull downs (regular wide grip):
120*12
120*12
120*12

Reverse curls (ez barbell):
55*12
65*12
65*12

Dumbell Rows:
50*12
60*12
60*12
 
Forearm curls (ez barbell):
55*12
65*12
75*12
 
Seated rows (up towards upper chest):
120*12
120*12
120*10
 
Cardio: 10 minutes on elliptical

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

Friday: Chest day

Warm up: BB Flat Bench 135*12

BB Flat Bench
165*10
175*10
195*10
205*10

DB incline bench:
50*10
60*10
60*10

Close grip BB incline bench:

115*10
115*10
115*10

Bench dips:

BW*12
+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10

Pec Dec Machine:
90*10
110*10
110*10

Reverse grip flat bench:
115*10
115*10
115*10
 
Cardio: 15 minutes on elliptical
 
 
Note: It felt amazing going back to BB bench after like 2 months of DB bench. My form was perfect. Before when I was repping 205s and 225s my form suffered because I used to hump the air in the last few reps but now I can rep these NP.

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

Monday: Arm day

Weighed myself today at 187.2

Warm up:
Ez curl BB (45lbs one): curls to skull crushers *2 

Flat skull crushers (ez curl BB):
75*12
85*12
85*12
65*12 

Machine curl close grip:
45*12
45*12
45*12
45*10

Close Grip BP:
135*12
135*12
135*10
135*10 

Incline DB curls (drop set):
30*12
25*12
20*12
15*12
15*10

Tricep push downs:
No. 6 *15 
8 * 15
8 * 15
8 * 15

Machine curls (wide to widen the biscep):
40*12
50*12
50*12
40*12

Reverse grip tricep pulls:
3*12
3*12
3*12
3*12
 
Seated Concentration curls (no rest between sets):
20*12
20*12
20*12
20*12

Cardio: 15 minutes on tredmil

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

Tuesday: Delts, traps

Warm up:
5lbs lateral raises *10
Front raises *10

Seated DB shoulder press:
50*12
55*10
55*10

Bent over lateral raises (for rear delts):
20*12
20*12
20*12

DB shrugs:
75*12
85*12
95*12
100*10
 
Seated military press (smith machine):
135*12
155*10
155*5 -> 135*6
 
Power Press (smith machine):
185*1
185*1
185*1
185*1

Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10 

BB shrugs (behind the back):
155*12
175*12
195*12


Reverse Pec Dec (for rear delts):
40*12 -> 55*12 -> 40*12 -> 55*12 -> 55*8

Cardio: 15 minutes on elliptical

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

Wednesday: Leg day

Warm up:
Squats: 135*12

Squats (ATG):
185*8 
205*8
205*8
205*8
205*8

BB Calf raises (smith machine):
225*12
245*12
275*12
315*12

Leg Press:
450*12
540*12
540*12

Hamstring curls:
90*8
90*8
90*8

Cardio: 15 minutes on elliptical

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

Thursday: Back/Forearm day

Warm Up - Pull ups
8, 5 

Bent Over Rows:
145*10
145*10
145*10

Deadlifts:
225*6
245*6
255*6 

Hammer curls:
30*12
35*12
35*12

Lat Pull downs (reverse close grip):
90*12
90*12
90*12

Lat Pull downs (regular wide grip):
120*12
120*12
120*12

Reverse curls (using plates):
45*12
45*12
45*12 

Seated Rows:
140*12
160*12
180*12
140*12

Forearm curls (ez barbell):
55*12
65*12
75*12

Cable Lat push downs:
8*12
8*12
8*12
 
Standing Rows (towards upper chest):
8*12
10*12
12*12

Cardio: 10 minutes on elliptical

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

Friday: Chest day
 
Weighed myself today at 189.6

Warm up: BB Flat Bench 135*12

BB Flat Bench
155*10
185*10
205*10
185*10

DB incline bench:
50*10
60*10
65*8
65*8 

Normal grip BB incline bench:

135*10
135*10
135*10

Bench dips:

+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10

Cable Cross Overs:
6*10
7*10
7*10

Reverse grip flat bench:
115*10
115*10
115*10

Cardio: 15 minutes on elliptical

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

Monday: Arm day

Weighed myself today at 189.2
 
BF% around 10 again.... was around 12% 2 weeks ago before I started doing Cardio every day post workout. 

Warm up:
Ez curl BB (45lbs one): curls to skull crushers *2 

Flat skull crushers (ez curl BB):
75*12
85*12
95*12
95*10 

Machine preacher curls:
45*12
55*12
55*12
45*10

Close Grip BP:
135*12
145*12
155*10
135*10 

Incline alternate DB curls:
20*12
25*12
20*12
20*12

Tricep push downs:
No. 6 *15 
8 * 15 
10 * 15
8 * 15

Machine curls (wide to widen the biscep):
40*12
50*12
50*12
40*12

Reverse grip tricep pulls:
3*15
4*15
3*15
3*12

Seated Concentration curls (no rest between sets):
20*12
22.5*12
20*12
20*12

Cardio: 15 minutes on elliptical

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

Tuesday: Delts, traps

Warm up:
10lbs lateral raises *10
Front raises *10

Seated DB shoulder press:
50*12
55*10
55*10
50*10

Bent over lateral raises (for rear delts):
20*12
20*12
20*12
20*12 

DB shrugs:
75*12
85*12
95*12
100*10

Seated military press (smith machine):
135*12
145*10
155*10
135*10

Power Press (smith machine):
185*1
185*1
185*1
185*1 

BB shrugs (behind the back):
155*12
175*12
195*12
215*12 

Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10 

Reverse Pec Dec (for rear delts):
40*12 -> 55*12
55*12 -> 40*12 
40*12 -> 55*10

Cardio: 10 minutes on elliptical

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

Wednesday: Leg day
 
Weighed myself today at 188.8....... That got me down as I was hoping to cross 190 by end of month.
But strength is up.

Hack Squats:
90*10
90*10
90*10
90*10 

Squats (ATG):
185*8 
205*8
205*8
205*8
205*8 
225*8

BB Calf raises (smith machine):
225*12
275*12
275*12
315*12
315*12

Lunges (walking up and down a walkway):
Using BB and going really deep while walking
 
95*20 <- that was one way then rest for 2 minutes
95*20
95*20
95*20

Cardio: 15 minutes on elliptical
 
Note: Doing ATG squats has gotten my strength and stamina up. Keeping reps between 6-8 is working well for me.
As for Lunges, they are deadly. I will continue to do them. Hopefully moving up to 135 around July.
I used to do Lunges on Squat racks which really didn't help... walking while doing Lunges is a lot better.

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

Thursday: Back/Forearm day

Pull ups
8, 6, 6, 5, 4, 3 

Lat Pull Downs:
120*12
135*12
135*10
120*10
 
Rack Pulls:
225*6
225*6 
245*6
245*6 

Hammer curls:
30*12
35*12
35*12
30*10
 
Bent Over Rows:
135*10
145*10
145*10 

Reverse curls (ez curl BB):
45*12
55*12
65*12 
45*12

Lat Pull downs (reverse close grip):
105*12
120*12
120*12 
120*10


Forearm curls (ez barbell):
65*15
75*12
75*12
65*15

Seated Iso-Lateral Rows:
90*12
140*12
180*12
180*12

Cardio: 10 minutes on elliptical

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

Friday: Chest day

Weighed myself today at 189.4
Still can't state that I'm 190lbs. Hopefully by end of next week. 

Warm up: BB Flat Bench 135*12

BB Flat Bench
155*10
165*10
185*10
200*10
200*8
205*6

DB incline bench:
50*10
65*10
65*10
70*8 

Normal grip BB incline bench:

135*10
135*10
135*10

Bench dips:

+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10
+45*10 - BW *8 

Cable Cross Overs:
6*10
8*10
8*10
6*10

Reverse grip flat bench:
95*10
115*10
115*10
95*10
 
Iso-Lateral Hammer Strength Bench:
90*10
90*10
90*10 

Cardio: 15 minutes on elliptical

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