Mission - Mass

Short Term Goal - 195-200 lbs.
 
Hopefully now that I'm keeping track of things and planning better I'll stick with it.
 
7 minutes of light cardio warm up before every work out.

Monday - April-2-07 - Legs - 184 LBS - estimated BF 14%

Squat - 135 X 15, 185 X 12, 225 x 8, 245 x 8, 295 x 6, (295 X 5 - 5 sets)

Lunges - 75 x 15, 90 x 10, 100 x 10, (110 x 10 - 3 sets)

Deadlift - 135 x 15, 185 x 10, 225 x 8, (255 x 5 - 5 sets)

Calves - ( ran out of time that day )

T/W (too sore to do anything)

Thursday - April-5-07 - Chest, Shoulders, Tri's 185 LBS - EBF 14%

Flat Bench - 115 x 12, 135 x 10, 155 x 8, (175 X 5 - 5 sets)

Standing Military Press - 65 x 12, 75 x 10, 80 x 8, 90 x 6, (90 x 4 - 3 sets, 100 x 4 - 1 set)

Tri's - cable pull downs with the rope attatchment thing - 2x90

Friday - April-6-07 - Back, Bi's, Abs - 187.2 LBS - EBF 14%

WG Pull Ups - BodyWeight x 6, BW x 6, BW x 6, BW x 6, BW, x 5

Rows - 10 x 115, 8 x 135, 6 x 155, (5 x 155 - 5 sets)

Abs - Decline Crunches - BW 2 x 15, (25 lbs x 10 - 3 sets)

Monday - April-9-07 - Legs - 189 LBS EBF 14 - 15%

Squat - 145 x 15, 195 x 12, 225 x 10, 295 x 6, (300 x 5 - 3 sets, 280 x 6 - 2 sets)
 
Lunges - 95 x 14, 115 x 10, (135 x 10 - 2 sets)

DeadLifts - 135 x 10, 205 x 8, 255 x 5, 275 x 6, (275 x 5 - 4 sets)
 
Calfs on LegPress - 4 plates per side x 15, 6 PPS x 10, 7 PPS x 8, (8 PPS x 6 - 5 sets)
 
Tuesday - April-10-07 - Chest, Shoulders, Tri's - BW 191.1 - EBF 15%
 
MilitaryPress - 70 x 15, 80 x 10, 90 x 8, 100 x 5, 100 x 8, 100 x 6, 100 x 9, 110 x 8

Flat Bench - 135 x 8, 155 x 5, (155 x 6 - 4 sets)

Dips - BW x 8 - 3 sets, BW x 6 - 2 sets

15 Min HIIT

Supps. Whey/Creatine 60 min before, Whey immediately after.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Wednesday - April-11-07 - Back, Bi's, Abs, Forearms, Traps - 191 LBS - EBF 14-15%

WG Pull Ups - BodyWeight x 5

Close reverse Grip - BW x 8, x 6, x 5

Seated Cable Rows - 12 x 90, 10 x 110, 8 x 130, 6 x 150, 6 x 150, 6 x 150

DB Shrugs - 60 x 14, 70 x 12, 80 x 12, 90 x 8, 100 x 8, 110 x 7, 95 x 8

Decline Crunches - BW 1 x 8, 10 lbs x 8

Not sure what it's called, sit up bench maybe? You hook your legs into it and you have full range of motion to go down to the floor. Anyway. Sit ups on that thing with a crunch just before top of motion - 20 x bw, 12 x 10lbs, 10 x 15lbs, 10 x 20lbs. Holding halfway threw motion and twisting, alternating the plate from side to side. 16 "twists" at 10 lbs, 16 twists at 15 lbs.

Obliques (single dumbell side bend) 65 x 8, 75 x 6

DB Isometrics - Forearms - 80lbs x 40 seconds, 100lbs x 60 sec, 110lbs x 40 sec, 95lbs x 20 sec, 70lbs x 42 sec.

Reverse grip easy curl bar - 65 x 10 (slow on negatives, 5-10seconds), 75 x 8.

15 Min HIIT

Whey, Banana.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Measurements ( I hope I took all of these correctly )
 
Right Bi - 13.5" relaxed, 14.5" Flexed
Left Bi - 13.25" relaxed, 14.25" Flexed
 
Right Forearm - 12.25" relaxed, 13.25" Flexed
Left Forearm - 11.75" relaxed, 12.5" Flexed
 
Waist - 34.5"
 
Chest - 41.25" relaxed, 44.75" flexed
 
Neck - 17.5"
 
Quads - 25.75" relaxed, 26.5" flexed
 
Calfs - 16.25" relaxed. 16.75 flexed
 
Wrists - 6.75"

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Friday - April-13-07
 
Legs
 
Squat - 135 x 15, 205 x 12, 225 x 12, 245 x 10, 295 x 8, 245 x 10, 205 x 10
 
Deadlift - 135 x 10, 205 x 10, 245 x 8, 245 x 6, 205 x 12 Ran out of steam big time on these and just gave up. My grip prevents me from doing sets with enough weight, but I don't want to rely on any equipment like wrist straps. My grip is improving though. I used to hardly beable to rep with 225 without almost dropping the weight after the second set 2-3 reps in. So it's improved alot.
 
Lunges - 95 x 16, 115 x 12, 125 x 12, 125 x 12
 
Calfs on Leg Press - 360 x 16, 540 x 12, 630 x 10, 720 x 8, Legs - 720 x 3
 
6 minutes cool down, walking.
 
Whey, Banana.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Saturday - April-14-07
 
Chest, Shoulders, Tri's.
 
DB Flat bench - 55 x 12, 65 x 10, 70 x 8, 70 x 5, 65 x 7, 65 x 7
 
DB Shoulder Press - 40 x 12, 45 x 8, 45 x 6, 40 x 10, 35 x 15
 
Lateral Raises - 15 x 10, 10 x 8 super set, 15 x 10, 10 x 5, 5 x 8 ss, 15 x 10, 10 x 8 ss, 12 x 13, 10 x 8 ss.
 
Dips - BW x 10, BW x 5, BW x 8, BW x 5
 
Cable Tri Ext. - 60 x 10, 70 x 5, 70 x 7
 
Cable Crossovers - 40 x 10, 40 x 7, 30 x 10 ss, 45 x 7, 35 x 5, 20 x 10 ss.
 
7 Minute cool down on Stair Master level 12.
 
Whey, Grape juice.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle