Journey to 200lbs

Friday: Chest day 

Warm up:
BB Flat Bench: 
135*10
155*10
185*5

BB Flat Bench:
205*5
215*5
225*5
225*5
225*5 
225*5

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

Regular Dips:
BW*8
BW +45 *5
BW +45 *5
BW +45 *5
BW +45 *5

Reverse grip flat bench:
115*10
125*10 
135*10
135*10 

Reverse Grip Pull Downs (single arm)-Tricep kickbacks (cable): 
30*20 - 25*10
30*18 - 25*10
30*18 - 25*10 

Cardio: 20 minutes on elliptical

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

Monday: Arm day
 
Warm up:
Ez curl bar over head extentions 45*10 *2
Curls 45*10 *2
 
Skull Crushers:
75*10
85*10
85*10
85*10
85*10
 
BB biscep curls - DB alternate curls:
45*12 - 25*10
45*12 - 25*10
45*12 - 25*10
 
CGBP:
135*12
185*8
185*8
185*8
135*10
 
Incline seated DB alternate curls - hammer preacher curls:
20*10 - 15*10
20*10 - 15*10
20*10 - 15*10
 
Behind head DB extentions:
25*10
25*10
25*10
25*10
 
Rope push downs - cable biscep curls:
80*12 - 40*12
80*12 - 60*12
80*12 - 60*12
80*12 - 60*12
 
Overhead tricep extentions:
70*15
90*15
110*12
130*12
 
Cardio: 10 minute walking @ 1.5mph
(Messed up right knee.... can't bend it at all)

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

Tuesday: Delts, traps
 
Warm up:
5lbs plates front raises * 10
side raises *10
rotator cuff rotations *10
 
Standing DB press:
30*10
35*10
40*10
40*10
45*10
40*10
 
DB shrugs:
80*10
100*10
105*10
110*10
 
Seated BB overhead press (smith machine):
135*10
185*10
185*10
185*10
 
Upright rows:
65*10
85*10
85*10
85*10
 
Side lateral raises - bent over lateral raises:
20*10 - 15*10
20*10 - 15*10
20*10 - 15*10
 
DB Front raises:
15*10
15*10
15*10
 
Reverse grip cable pulls:
2*12
2*12
2*12
2*12

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

Wednesday: Leg day
 
Hack Squats:
+90*12
+90*12
+140*12
+140*12
+180*10
+180*10
+270*10
+270*10
 
Power Push:
315*8
315*8
315*8
315*8
 
Calf Raises:
10*15
12*15
14*15
15*15
 
Standing Hamstring curls:
2*10
2*10
2*10
2*10
 
Cardio: 10 minutes on elliptical

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

powerpush?

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

NEW VIDEO

DEADLIFTS 420 * 6

[link=http://video.google.co.uk/videoplay?docid=-1529123881923130945]http://video.google.co.uk/videoplay?docid=-15

Haha... didn't know what else to call it.
 
It's in the Squat rack. The spotter bar set preety low. Loaded up 3 plates on each side and pushed the bar up like squatting then re racked it.
All I could think of to replace leg press haha.

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

Thursday: Back/forearm day
 
Warm up:
Pull ups BW+5lbs
5x5
 
Lat Pull downs:
120*10
120*10
140*10
 
Close grip lat pull downs:
100*10
100*10
120*10
 
Yates rows:
135*10
135*10
135*10
 
Cable rows (wide grip handle):
100*10
100*10
120*10
120*10
 
Seated machine rows:
+90*10
+110*10
+110*10
+110*10
 
Incline hammer curls:
20*10
25*10
25*10 - 20*10
 
Close grip preacher curls - reverse grip curls:
35*15 - 25*12
35*12 - 25*12
35*12 - 25*12
 
Forearm curls - behind back wrist curls - front wrist curls:
55*20 - 45*15 - 45*15
55*18 - 45*15 - 45*15
55*15 - 45*12 - 45*12
 
Cardio: 10 minutes on elliptical

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

Friday: Chest day
 
Warm up:
BB Flat bench
135*10
155*10
 
185*5
205*5
225*5
225*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 * 8
+45*5
+45*5
+45*5
+45*5
 
Single arm cable crosses:
2*12
2*12
2*12
2*12
 
Reverse grip flat bench:
115*10
125*10
135*10
135*8
 
Single arm reverse grip tricep pulls:
30*20
40*12
40*12 - 30*10
 
Cable tricep kickbacks:
2*12
2*12
2*12
2*12
 
Cardio: 15 minutes on elliptical

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

Monday: Arm day
 
Warm up
3x5 slow with negatives reverse grip chin ups
2x12 standing behind back skulls 45lbs
 
Flat skull crushers:
75*10
85*10
85*10
85*10 - 75*8
 
DB alternate curls:
30*10
35*10
30*10
 
DB preacher curls:
20*10
20*10
20*10
 
CGBP:
135*15
175*10
185*10
175*10
 
BB curls:
45*10
55*10
55*10
 
Kneeling overhead tricep extentions:
8*12
10*10
12*10
12*10
 
Concentration curls:
20*12
20*12
20*12
 
Cardio: 15 mins on elliptical (10 mins HIIT)

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

Tuesday: Delts/traps

Warm up
Side raises, front raises, rotator cuffs 5lbs * 12

Standing DB raises:
30*10
40*10
45*10
45*10
45*10
45*10

Seated bent over lateral raises:
20*12
20*12
20*12

DB shrugs:
80*10
100*10
110*10
110*10

Seated BB press:
65*12
85*15
95*15
105*12

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

Side lateral raises:
20*10
20*10
20*10

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

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

Cardio: 15 minutes on elliptical (8 HIIT intervals)

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
+230*5 - 245*5
+270*5 - 265*5
+270*5 - 265*5
 
Power Push:
315*6
315*6
315*6
315*6
 
Calf Raises:
10*10
12*10
14*10
15*10
 
Standing hamstring curls:
30*8
30*8
30*8
30*8
 
Cardio: 15 minutes on elliptical

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

Thursday: Back/forearms
 
Warm up
5x5 pull ups +7.5lbs added
 
Wide grip lat pull downs:
120*10
130*10
140*10
 
Close grip lat pull downs:
100*10
110*10
120*10
 
Deadlifts:
225*5
275*5
295*5
 
Single arm DB rows:
60*10
70*10
70*10
 
Standing Cable rows (pulling from bottom) - Standing cable rows (pulling from top):
8*10 - 8*10
10*10 - 10*10
12*10 - 12*10
 
Hammer incline curls:
20*10
25*10
30*8 - 20*8
 
Close grip preachers - reverse grip:
35*12 - 25*12
35*12 - 25*12
35*12 - 25*12
 
Forearm curls - behind back forearm curls - front curls:
55*20 - 45*12 - 45*12
55*15 - 45*12 - 45*12
55*15 - 45*12 - 45*12
 
Cardio: 15 minutes on elliptical

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

Friday: Chest
 
Warm up
BB bench 135*10
135*10
185*10
 
BB bench:
225*5
225*5
245*4
245*4
225*5
 
Incline DB bench:
60*6
70*6
75*6
75*6
80*6
80*6
 
Dips:
BW * 10
+45 * 6
+45 * 6
+45 * 6
+45 * 6
 
Single arm cable crosses:
2*12
2*12
2*12
2*12
 
Reverse grip bench:
135*10
135*10
135*10
135*10
 
Reverse grip tricep pulls - tricep push downs:
60*15 - 60*12
70*12 - 70*12
70*12 - 70*12
70*12 - 70*10
 
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
 
Standing behind the head ez curl extentions
2x10 45lbs - 55lbs
 
Flat skull crushers:
75*10
85*10
95*8
85*10
75*10
 
Alternate DB curls - wide grip BB curls:
25*10 - 35*10
30*10 - 35*10
30*8 - 35*10
 
CGBP:
135*10
175*10
195*10
175*10
 
Single arm Preacher DB curls - seated DB curls (elbows in):
20*10 - 20*10
20*10 - 20*10
20*10 - 20*10
 
Over head extentions - tricep push downs:
8*10 - 8*10
10*10 - 10*10
12*10 - 8*10
12*10 - 8*10
 
Cardio: 15 minutes on elliptical (8 HIIT intervals)

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

Tuesday: Delts, traps
 
Warm up
5lbs side raises, front raises, rotator cuffs
 
Standing DB press:
30*10
40*10
45*10
50*10
50*8
45*6
 
Bent over lateral raises:
20*10
20*10
20*10
20*10
 
DB shrugs:
80*10
100*10
110*10
115*10
 
Seated BB press:
65*15
85*15
105*13
125*10
105*10
 
DB upright rows:
30*10
35*10
35*10
30*10
 
DB front raises:
20*10
20*10
20*10
 
Side lateral raises:
15*10
15*10
15*10
 
Cable pulls (opposite sides):
2*12
2*12
2*12
2*12
 
Cardio: 15 minutes on elliptical (8 HIIT intervals)

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