Journey to 200lbs

Thursday: Back/Forearm day
 
My back was still hurting preety bad from last week.

Warm Up - Pull ups
10, 5, 5, 5 

Deadlifts:
135*8
225*5
Couldn't do anymore.... it hurt so bad that it felt like someone was stabbing me.
So from here on I took it easy. 
 
Lat Pull Downs:
120*12
135*12
150*10
135*10

Hammer curls:
30*12
35*10
40*10 
35*10
 
Lat Pull Downs (One arm at a time; keeping it close):
90*10
105*10
120*10
105*10

Forearm Curls:
65*15
75*12
75*12
75*10

Seated Rows:
90*12 
180*12
180*12
140*12 

Reverse grip curls:
55*12
55*12
55*12
55*12 

Seated Rows:
90*12
105*12
120*12
105*12

Cardio: 10 minutes on elliptical

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

hey dude. 

few questions for you.
How come your back is still hurting you on deadlifts?  that doesn't seem very good at all.  where did it feel like someone was stabbing you? (keep in mind I am in NO way a pro at these for i just started doing them 2 months ago).
Just curious is all, b/c if I kept hurting like you said I would be concerned and stop doing those for a while.

And also.. how do you do 1 armed lat pulldowns??  I'm trying to picture it in my head.

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

The pain is in the lower side back. It's not because of the deadlifts... It happened during Squats. The trainer last week had me doing some insane stuff..... on the 7th set I lost focus during the Squat and went down almost all the way. Thank god that I got control otherwise I would've messed it up completely.
 
The only exercise that really hurts it is Deadlifts.... I think I should be 100% by this weekend though.
 
Also one arm Lat pull downs: You know the cable handles that you use to do tricep pulls single hand, reverse grip?
I removed the big handle from the machine and replaced it with two of those. Then first I pulled down right hand then left.

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

hmm.  aren't you supposed to take the squats pretty low though?  was your trainer spotting you real good?  sounds like you arched your back or turned it at a very in-opportune time.

the single arm lats sound interesting.

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

Yeah, I go 'till mid calves on Squats.
The form was good.... it's just that I lost focus.

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

Friday: Chest day 

Warm up: BB Flat Bench 135*12
165*10
185*10

BB Flat Bench
205*5 
205*5
205*5
205*5
205*5 

DB incline bench:
50*6
60*6 
70*6
75*6
80*6
(Could've done 90's as 80's felt light but no spotter plus back hurting.... didn't want to risk anything else).
 
Bench dips:

+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10
 
Cable Flys (standing up):
6*12
6*12
6*12
 
Cable Flys (bent over):
6*12
6*12
6*12 

Normal grip BB incline bench:

135*10
135*10
145*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 188.0

Warm up:
Ez curl BB: curls to skull crushers *2 

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

21s (about 20 sec rest in between sets):
55*21
55*21
55*21

Close Grip BP:
135*12
145*12
155*10
155*6 -> 135*4 

Incline alternate DB curls:
25*10
25*8
25*8 
25*6 -> 20*4 

Rope Push Downs: 
6*15
8*15
8*12
8*8 -> 6*8 -> 4*6

Cable Biscep Curls:
4*15
5*12
6*12
6*12 -> 4*6 

Reverse grip tricep pulls:
6*15
8*15
8*15 
8*10 -> 6*6 

Seated Concentration curls:
20*12
20*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
60*10
60*10

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

DB shrugs:
80*12
90*10
100*10
100*10

Seated military press (smith machine):
135*12
155*10
175*10
155*10 
135*10
 
BB shrugs (behind the back):
135*12
185*12
205*12  

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

Cable Pulls (grabbing the opposite side, for rear delts):
4*15
6*12
6*12
4*12 

Cardio: 10 minutes on elliptical

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

Wednesday: Leg day

Warm up:
Squats: 135*8

Squats (ATC):
225*5 
225*5
225*5
225*5
225*5
 
Leg Press:
450*5
540*5
540*5
540*5
540*5

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

Hamstring curls (push downs):
75*8
75*8
75*8
75*8  

Standing Calf Raises: 
225*10
315*10
335*10
390*10
225*10

Cardio: 15 minutes on elliptical

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

Thursday: Back/Forearm day

Warm Up - Pull ups
10, 7, 5
 
BB Bent Over Rows:  
135*10
135*10
135*10
135*10

Rack Pulls:
135*10
225*10
225*10
245*10 
 
Hammer Preacher Curls:
25*12
30*10
30*10 
25*10

Lat Pull Downs:
120*12
135*12
150*10 

Lat Pull Downs (One arm at a time; keeping it close):
90*10
90*10
90*10 

BB reverse curls:
55*10
55*10
60*10
60*10
 
Seated Rows:
90*12
140*10
160*10
180*10
 
DB forearm curls:
25*10
30*10
35*10
30*10
 
Standing Cable Pulls (towards lower chest):
8*12
10*12
12*12
12*12 

Cardio: 10 minutes on elliptical

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

what are rack pulls?   i may do them and not even know it haha

and how come you are doing hammer curls for biceps when you said it was back/forearm day
(yes.. hammers do work the forearm too so that's probably why right?)

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

Yeah hammer for forearms.
 
As for rack pulls. They're like Deadlifts except you do them off of the rack.
http://www.youtube.com/watch?v=CvFbYXPlEmA
 

ORIGINAL: TheSilverFox

what are rack pulls?   i may do them and not even know it haha

and how come you are doing hammer curls for biceps when you said it was back/forearm day
(yes.. hammers do work the forearm too so that's probably why right?)

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

Friday: Chest day 

Warm up: BB Flat Bench
135*12
165*10
185*10

BB Flat Bench
205*5 
205*5
205*5
205*5
205*5 

DB incline bench:
50*6
60*6 
70*6
80*6
75*6
70*6 

Bench dips:
BW*10
+45 *12
+90*12 - 45*10 - BW *8
+90*12 - 45*10 - BW *8
+45*10

Cable Flys (standing up):
6*12
6*12
6*12

Cable Flys (bent over):
6*12
6*12
6*12 

Normal grip BB incline bench:

135*6
135*6
135*6 

Reverse grip flat bench:
95*10
115*10
115*10

Cardio: 15 minutes on elliptical

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

Monday: Arm day

Warm up:
Standing 
Ez curl BB (45lbs): curls to skull crushers *1
Curls to skull crushers 65lbs *  1

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

21s (about 20 sec rest in between sets):
55*21
55*21
55*21

Close Grip BP:
135*12
145*12
155*10
155*8 -> 145*4 -> 135*4 

Incline alternate DB curls:
20*10
20*8
20*8 

Rope Push Downs: 
6*15
8*15
8*12
8*8 -> 6*8 -> 4*6

Cable Biscep Curls:
4*15
5*12
6*12
6*12 -> 4*6 

http://www.exrx.net/WeightExercises/Triceps/CBKneelingTriExt.html
Cable kneeling tricep extentions:
4*15
6*15
8*15 
8*12
6*15

Seated Concentration curls:
20*12
20*12
20*12 

Cardio: 15 minutes on elliptical.

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

Tuesday: Delts, traps

Warm up: 
Standing DB presses:
30*10
40*10 

Seated DB shoulder press:
50*12
55*12
60*10
60*10
55*8
55*8

Bent over lateral raises (for rear delts):
20*12
20*12
25*10
25*10 

BB shrugs (close grip):
135*12
185*12
185*12
185*12

Standing BB press: 
85*10
85*10
85*10
65*10

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

BB shrugs (behind the back):
135*12
185*12
185*12 

Cable Pulls (grabbing the opposite side, for rear delts):
4*15
6*12
6*12
5*12
4*15

Cardio: 10 minutes on elliptical

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