Journey to 200lbs

Sorry haven't updated in a long time...
I'll update from yesterday.
 
Tuesday: Delts, traps

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

Seated DB shoulder press:
50*12
55*12
60*10
65*10
60*8
55*8

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

DB shrugs:
80*10
90*10
100*10
115*10 

Standing BB press: 
85*10
95*10
105*8
105*6 -> 95*6 -> 85*10 
 
BB shrugs (behind the back):
135*12
165*12
195*12
225*12


Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10
 
Cable Pulls (side ways, medial delts):
2*10
2*10
3*10
3*10   

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

Cardio: 18 minutes on elliptical

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

Wednesday: Leg day

Warm up:
Leg extentions:
70*10
70*10
70*10

Squats (ATC): 
135*6
185*6
205*6
215*6
225*6
225*6
 
Leg Press:
360*6
450*6
540*6
590*6
630*6 

Hamstring curls:
90*8
90*8
110*8
110*8

Hamstring curls (push downs):
75*10
75*10
75*10
75*10  

Standing Calf Raises (smith machine): 
225*10
315*10
365*10
405*10
315*10
 
BB Lunges (walking down a hall): 
105*20 steps
105*20 steps

Cardio: 22 minutes on elliptical

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

Thursday: Back/Forearm day
 
Pull ups:
10 Pull ups Rest 20 secs
2 pulls -> 2 chins Rest 20 secs
4 pulls -> 4 chins Rest 20 secs
6 pulls -> 6 chins
 
Lat Pull downs:
120*10
135*10
150*10
 
Lat Pull downs (close grip, using seated rows handle):
90*10
105*10
120*10
 
Rack Pulls:
135*8
185*8
225*6
265*6
295*6
 
Hammer Curls:
30*8
35*8
40*8 -> 35*6 -> 30*6
 
Bent Over Rows:
135*10
135*10
135*10
 
Reverse Curls:
45*15
55*12
55*10 -> 45*8
 
One arm DB rows:
50*10
60*10
70*10
 
Seated Rows:
90*10
105*10
120*10
 
Forearm curls:
65*20
75*15
75*12 -> 65*8 -> 45*12
 
Cardio:
20 minutes on elliptical

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

Friday: Chest day 

Warm up:
BB Flat Bench
135*10
165*10
185*8

BB Flat Bench
205*5 
215*5
215*5
205*5  

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

Regular Dips:
BW*10
BW +10 *10
BW +25 *10
BW +25 *8 -> BW+10 *6 -> BW*8
 
Normal grip BB incline bench:

135*8
135*8
135*8

Cable Flys (standing up):
6*12
6*12
6*12
 
Reverse grip flat bench:
95*10 
115*10
115*10
95*10 

Cable Flys (bent over):
6*12
6*12
6*12
 
Kneeling Cable over head extentions:
6*15
8*15
9*12
10*12
10*8 -> 8*10    

Cardio: 15 minutes on elliptical

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

Forgot to state that I started recomping two weeks ago at around 3k cals/day. Upped the cardio also.
Had been dropping 200cals/ 2 weeks for sometime now until I reached 3k cals.
 
In another two weeks I'll drop 200 more cals and continue to do so until I reach around 2200-2400 cals/day so I ease into a cutting phase.
 
I might go against cutting and just recomp until September and restart bulking.

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  
95*10 -> 85*6 -> 65*10 

21s (about 20 sec rest in between sets):
45*21
55*21
65*21
75*15
 
Wide Grip BB curls:
55*10
55*10
55*10

Close Grip BP:
135*12
145*12
155*10
155*8 -> 145*3 -> 135*3 
 
Alternate DB curls:
25*10
30*10
30*10

Incline alternate DB curls:
20*10
20*10
20*10
 
Kneeling Overhead cable tricep extentions:
6*12
8*12
10*12
10*10 -> 8*10 -> 6*10
 
Cable Biscep Curls:
6*10
6*10
6*10
6*10 

Tricep Push Downs: 
8*15
8*15
10*12 
12*10 

Cardio: 15 minutes on Tredmil.

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

Tuesday: Delts, traps
 
Warm up:
Seated DB press:
30*10
40*10
 
 
50*10
55*10
60*10
65*10
65*8
60*8
 
Iso-lateral single arm machine press:
25*10
45*10
45*10
45*10
 
Standing side lateral raises -> Bent over lateral raises (pinkies out):
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10
 
Seated military press (smith machine):
135*10
155*10
155*10
 
Arnold Burnouts:
25*10
25*10
25*10
25*10
 
BB shrugs (behind the back):
135*10
185*10
185*10
 
Cable Pulls (grabbing the opposite side, for rear delts):
3*12
3*12
3*12
 
Cardio: 20 minutes on elliptical
 
Props to
http://bodyspace.bodybuilding.com/RobAwesome/
for this workout.

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

Wednesday: Leg day

Warm up:
Leg extentions:
100*10
100*10

Squats (ATC): 
135*6
185*6
205*6
215*6
225*6
225*6

Leg Press:
360*6
450*6
540*6
590*6 
590*6 

Hamstring curls:
90*8
90*8
110*8
110*8

Hamstring curls (push downs): 
40*15
55*12
70*10
85*8  

Standing Calf Raises (smith machine): 
225*10
315*10
405*10
405*10
315*10
 
Calf Raises full stretch (BW):
20 reps 

BB Lunges (walking down a hall): 
105*20 steps
105*20 steps

Cardio: 20 minutes on elliptical
 
Lunges feel easier each week.

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

Wasn't able to hit back yesterday due to returning from NY at 8am.... wasn't able to sleep all day. Slept for 4 hours Thursday night then went lifting Friday. Didn't have full strength or energy. Will hit back Saturday.
 
Friday: Chest day 

Warm up:
BB Flat Bench
135*10
155*10
175*10

BB Flat Bench 
185*10 
195*8
205*5
205*5  

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

Regular Dips:
BW*8
BW +10 *8
BW +25 *8
BW +25 *4 -> BW+10 *4 -> BW*4

Normal grip BB incline bench -> Reverse grip BP:

135*10 -> 95*8 
135*8 -> 115*8
135*8 -> 115*8
135*6 -> 95*8

Single Arm cable flys:
4*12
4*10
4*10
 
Cable Flys (standing up):
6*12
6*12
6*12  

Kneeling Cable over head extentions -> cable kick-backs: 
6*15 -> 2*10
8*15 -> 2*10
8*15 -> 3*10
8*15 -> 3*10  

Cardio: 20 minutes on elliptical

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

Had to rush through workout because wanted to leave campus as early as possible.
 
Saturday (was supposed to be Thursday): Back/Forearm day

Pull ups:
10 Pull ups Rest 20 secs
2 pulls -> 2 chins Rest 20 secs
4 pulls -> 4 chins Rest 20 secs 
4 pulls -> 4 chins 

Lat Pull downs:
120*10
135*10
150*10
135*10 

Lat Pull downs (close grip, using seated rows handle):
90*10
105*10
120*10

Rack Pulls:
135*8
185*8
225*6
285*6

Hammer Curls:
30*10
35*10
40*8 -> 35*6 -> 30*6

Bent Over Rows:
135*10
135*10
135*10

Reverse Curls:
45*15
55*13
55*10 -> 45*10

One arm DB rows:
50*10
60*10
70*10

Forearm curls:
65*20
75*15
75*12 -> 65*8 -> 45*12

Seated Rows:
90*10
105*10
120*10
 
No cardio today.

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

Off Week!

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

Monday: Arm day

Warm up: 
Curls to skull crushers 45lbs *1
Curls to skull crushers 55lbs *1

Flat skull crushers (ez curl BB):
65*12
75*12
85*12
85*10  -> 65*10

21s (about 20 sec rest in between sets):
35*21
45*21
55*21

Wide Grip BB curls:
45*10
45*10
45*10

Close Grip BP:
135*12
145*12
155*10
165* 6 -> 135* 6

Alternate DB curls:
25*10
30*10
30*10

Incline alternate DB curls (full stretch):
20*10
20*10
20*10

Kneeling Overhead cable tricep extentions:
6*12
8*12
10*12
10*12 -> 7*10 

Single Arm Cable Biscep Curls -> concentration curls:
2*10 -> 20*12
3*10 -> 20*12
3*10 -> 20*12

Tricep Push Downs:  
6*12
7*10
6*12
6*12 

Cardio: 20 minutes on Elliptical

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

Tuesday: Delts, traps

Warm up:
Seated DB press:
30*10
40*10


50*10
55*10
60*10
60*10
60*10
65*8 

Seated Bent over Lateral Raises (pinkies pointed out):
20*12
20*12
25*12
25*12
 
DB Shrugs:
80*12
90*12
100*12
110*10
 
Standing BB Military Press:
65*10
85*10
105*10
105*8 -> 85*8
 
Shrugs (behind the back):
135*12
155*10
175*10 

Standing side lateral raises -> Bent over lateral raises:
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10 

Arnold Burnouts:
25*10
25*10
25*10
25*10 

Cable Pulls (grabbing the opposite side, for rear delts):
3*12
3*12
3*12

Cardio: 18 minutes on elliptical

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

i forgot about this journal.
 
Damn everytime i see your progress it makes me want to do a keto diet again! lol damn acne tho.....
 
are u planning on competing anytime soon?

Duke of the Emancipation Detoxification

Acne sucks man.... My face was preety bad couple weeks ago. I got pro active... it seems to be helping.
Been on this diet for over a year now and acne comes and goes.
Back acne is starting back up again. Don't know much that I can do about that.
 
I might compete next year... I'm still debating might not have time off for it.
Chemical Engineering is kicking my ass.....
 
Thank god that in college we get to pick our courses and time them like we want. If it weren't for that then my training and diet would've been thrown off.

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