Journey to 200lbs

Thanks for your input, but you really can't be the one to decide what is enough for me or what is too much.

As for size of arms.

http://s104.photobucket.com/albums/m186/dapunisher13/?action=view&current=Picture112.jpg

I haven't measured them but def. over 16.5in

Another pic

http://s104.photobucket.com/albums/m186/dapunisher13/?action=view&current=Picture113.jpg

ORIGINAL: Leg_Beast

You  have 28 sets for biceps, and 15 sets for triceps. You don't need that many, in my opinion that is way too many and it is probably overtraing. How long have you been doing them like that and how big are your arms?

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*9
60*9
60*9
65*8 
60*8

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

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

BB Over head press -> Upright Rows:
65*12 - 65*10
85*12 - 65*10
95*12 - 65*10
95*12 - 65*10
 
BB Shrugs (behind the back):
135*10
185*10
225*10
 
Standing side lateral raises -> Bent over lateral raises (pinkies out)
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10

Machine Shrugs:
180*20
270*20
180*20 
180*20

Cardio: 20 minute jog on tredmil

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

ORIGINAL: dapunisher

Thanks for your input, but you really can't be the one to decide what is enough for me or what is too much.

As for size of arms.

http://s104.photobucket.com/albums/m186/dapunisher13/?action=view&current=Picture112.jpg

I haven't measured them but def. over 16.5in

Another pic

http://s104.photobucket.com/albums/m186/dapunisher13/?action=view&current=Picture113.jpg

ORIGINAL: Leg_Beast

You  have 28 sets for biceps, and 15 sets for triceps. You don't need that many, in my opinion that is way too many and it is probably overtraing. How long have you been doing them like that and how big are your arms?

I wasn't meaning that it wasn't enough for you. It's just that for me that would probably be way too much. But hey whatever works.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

Wednesday: Leg day

Warm up:
Squats 135*10

Squats (ATC):  
185*5
205*5
225*5
225*5
245*5
245*5
225*5 

Leg Press:
360*5
450*5
540*5 
540*5
540*5 

Standing Hamstring curls: 
4*6
4*6
4*6
4*6 

Standing Calf Raises (smith machine): 
225*10
315*10
405*10
405*10
405*10

BB Lunges (walking down a hall):
115*20 steps
115*20 steps

Cardio: 20 minutes on elliptical

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

Thursday: Back/forearm day

Warm up: 
Pull ups 5x5

Lat Pull downs (wide grip):
120*10
130*10
140*10

Lat Pull downs (reverse close grip):
100*10
120*10
120*10

Deadlifts:
135*5
185*5
225*5
285*5
285*5

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

BB T-Bar Rows:
90*10
135*10
135*10
135*10

Seated Cable Rows:
100*10
120*10
140*10

Reverse curls - seated incline hammer curls:
35*15 - 25*8
35*15 - 25*8
35*15 - 25*8

(Super Set)::
Forearm curls - standing front forearm curls - supinated forearm curls:
45*20 - 35*15 - 25*15
45*20 - 35*15 - 25*15
45*20 - 35*15 - 25*15

Cardio: 20 minutes on elliptical

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

Friday: Chest day 

Warm up:
BB Regular Bench: 
135*10
155*10 

BB Regular Bench:  
185*5
205*5
205*5
225*5
225*5
225*5 

DB Incline Bench: 
60*6 
70*6
75*6
80*6
80*6
80*6

Regular Dips:
BW*10
BW +25 *5
BW +45 *5
BW +45 *5
BW +45 *5
BW +45 *5

Cable Flys (single arm): 
3*12 
4*12
4*12

Reverse grip flat bench:
95*10
115*10 
115*10
125*10 

Reverse Grip Pull Downs:
60*20
80*20
90*15
90*15

Tricep Kick backs (cables):
2*12
2*12
2*12
2*12 

Cardio: 15 minutes on elliptical

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

http://s104.photobucket.com/albums/m186/dapunisher13/?action=view&current=bloodvessel.jpg
 
 
LMAO..... That sucks that it spread!

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

hey punisher...   what's your diet like?  are you bulking or cutting.. or just maintaining right now?

good LORD, you do a ton of exercises.  how long does it take you on a typical day to do everything?

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

On a regular day typically around 35-50 minutes of weights.
Followed by around 20 minutes of cardio.
 
Diet is carbs only around workout then fats/protein rest of day.
 
As for cutting/bulking. I was bulking but I stopped and am recomping.
 

ORIGINAL: TheSilverFox

hey punisher...   what's your diet like?  are you bulking or cutting.. or just maintaining right now?

good LORD, you do a ton of exercises.  how long does it take you on a typical day to do everything?

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

Monday: Arm day

Warm up
Reverse Grip Chin ups: 
10
8

EZ curl BB skull crushers:
35*12
45*12

Decline skull crushers (ez curl BB):
65*10
75*10
75*10
75*10

BB curls:
45*12
55*12
55*12
55*10 - 45*8

Wide Grip BB curls: 
35*10
45*10
45*10

Close Grip BP:
135*10
185*10
185*10
185*10 - 135*8

Preacher DB curls:
20*10
20*10
20*10

Incline alternate DB curls:
25*8
25*8
25*8

Kneeling Overhead cable tricep extentions:
8*12
10*12
12*12
10*10

Cable Biscep Curls - Tricep push downs:  
40*10 - 70*10
50*10 - 80*10
60*10 - 90*10
70*10 - 100*10 

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
60*10

DB shrugs:
85*10
100*10
105*10
110*10 

BB Over head press -> Upright Rows:
65*12 - 65*10
85*12 - 65*10
95*12 - 65*10
95*12 - 65*10
95*12 - 65*10
 
BB shrugs (behind the back):
135*10
185*10
225*10
 
Standing side lateral raises -> Bent over lateral raises (pinkies out):
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10

Machine Shrugs:
180*20
180*20
180*20 
 
Cable pulls (using opposite hands for rear delts):
2*12
2*12
2*12

Cardio: 20 minutes on elliptical

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

Wednesday: Leg day

Warm up:
Squats 135*10

Squats (ATC):  
185*5
205*5
225*5
225*5
225*5
225*5

Leg Press:
360*5
450*5
540*5
540*5
540*5 

Standing Hamstring curls:
40*8
40*8
40*8

Standing Calf Raises (smith machine): 
225*10
315*10
405*10
405*10
405*10

BB Lunges (walking down a hall): 
115*20 steps
115*20 steps

Cardio: 20 minute jog on tredmil

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

Thursday: Back/forearm day

Warm up: 
Pull ups 5x5

Lat Pull downs:
120*10
120*10
120*10

Lat Pull downs (close grip using seated rows handle):
100*10
100*10
100*10

Deadlifts:
135*5
185*5
225*5
245*5
265*5
285*5

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

BB T-Bar Rows: 
+90*10
+100*10
+110*10 

Seated Cable Rows:
120*10
120*10
120*10

Seated incline hammer curls - reverse curls:
25*10 - 35*12
25*10 - 35*12
25*10 - 35*12

(Super Set)::
Forearm curls - standing front forearm curls - supinated forearm curls:
45*20 - 35*12 - 35*12
45*18 - 35*12 - 35*12
45*15 - 35*12 - 35*12

Cardio: 20 minutes on elliptical

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

how much are you weighing these day mate?

http://uk.youtube.com/user/franco18grant

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wow.. your back/bicep day looks crazy.    i know that some back exercises works biceps, but how come you have like 6 or 7 back exercises and only 1 for arms?   seems a bit unevenly distributed

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