Using a sled for this it does not hurt my knees and I am working on stability of barbells with push press's.



Anyways I will also be shooting for more mass in my chest now and strength.. I hope to see another 25lb increase in the next 10 weeks.


Bench:

Set of 10
Set of 6
Set of 10
Set of 6


Squats will be 5x5 once I increase them by 50lbs - 100lbs I will 10/6 them also.



Body weight - Shooting for 13more lbs, in 10 weeks.

Well,

I still have not made it in the gym yet. I wanted to take 3 days off, so I have not gone since Saturday. I have been doing research on EFA's now. my carbohydrates are under control, my calories are right where I want them. I will be back in the gym today working back.

I feel that I have not taken body building serious enough and I am stepping it up a notch. I am also involving my self in other activities, my cousin has a studio at his house and I play base guitar in his band. This last weekend we were making a lot of cool beats and funny songs lol.

Training partners.... Both of my training partners have serious problems with dieting. My cousin does not eat all day and then he loads up with junk in the evenings. My other friend who is 6'5 250 now is getting a little better at dieting, but still not eating nearly enough. It's very hard to train people who are not as dedicated as me.. while my cousin is really striving to catch up to me, my other friend is starting to give up because he feels he will never catch up. You can't teach motivation, at least not legally.. They seem to teach it in the military.

Chest:
 
Flat barbell:
 
135 x 10 <-mid grip
225 x 10<-- mid grip
245 x 6 <-- outside grip
275 x 3 <-- mid grip
235 x 6 <-- outside grip
225 x 6 <-- mid grip
185 x 5 <-- inside grip
 
Flat Dumbells:
 
75 x 10
80 x 8
90 x 6
 
Incline Barbell:
 
135 x 10
185 x 5
135 x 10
 
Pec Dec:
 
3 sets 10
 
 
 
Damn!!! I feel freaking pumped my muscles feel like they are tearing appart.   I got a new training partner light heavy weight status too..  So he is a pretty big dude..   Anyways he said he could help with this routine,  I am really getting my ass kicked. I almost wanted to give up   I have not worked out like this in a while,  this should do the trick.

Seated Dumbell shoulder press:

55 x 12
65 x 10
70 x 6

Standing barbell push press:

135 x 5
145 x 5
155 x 5
185 x 5

Front laterals:

20 x 12
25 x 10
30 x 8

Side laterals cables:

40 x 12
40 x 10
50 x 8

Side lateral Machine:

80 x 12
90 x 10
100 x 8



Gah!! My shoulders were killing! that was yesterday. Today is back day and I totally forgot to record my leg day last week.

IBB,


Ive been noticing your opinion on working your chest 3 days a week for strength and I have to say I agree 100%. I always switch back to my 3-day full-body split and my bench goes through the roof. Im 5'11 190-195 at like 12&ish bf and Im throwing up 305 for 2, going for 315 this weekend (if my liver isnt giving me the finger). What I do is a heavy day (sets of 5), med. day (sets of 10) and a burnout day (sets of 15). Like you mentioned I also add atleast 5lbs per week, I didnt think anyone else found good results with this method but it seems you have a little following going lol. 

But you seem like a good s*** so goodluck with this new program, I never seem to get the same results when only blasting chest once a week so im going to see how this works for you.

ORIGINAL: greenteam

IBB,


Ive been noticing your opinion on working your chest 3 days a week for strength and I have to say I agree 100%. I always switch back to my 3-day full-body split and my bench goes through the roof. Im 5'11 190-195 at like 12&ish bf and Im throwing up 305 for 2, going for 315 this weekend (if my liver isnt giving me the finger). What I do is a heavy day (sets of 5), med. day (sets of 10) and a burnout day (sets of 15). Like you mentioned I also add atleast 5lbs per week, I didnt think anyone else found good results with this method but it seems you have a little following going lol.

But you seem like a good s*** so goodluck with this new program, I never seem to get the same results when only blasting chest once a week so im going to see how this works for you.

Thanks man,

Your not the only one who progressed fast working the chest 2 - 3x per week. There are many other people who put up high numbers who do the same. You can't do it all the time though, you want to avoid injury. I may try the way you did it with your rep ranges next time I switch back to the three day routine.

Flat bench:

225 x 12 mid grip
265 x 4 mid grip
235 x 6 wide grip
225 x 6 mid grip

Dumbells flat:

80 x 10
90 x 8

Incline Barbell:
This area needs improvement, then again I am doing this after flat dumbells and bench. I can hit almost the same muscle groups on my shoulder day
135 x 12
185 x 6
145 x 8


Flys :

Incline 2 set 10
Decline 1 set 10
mid 1 set 10

Squats "sled machine":
 
1 plate x 15
2 plates x 5
3 plates x 5
3 plates + 10 x 3
 
Barbell Lunge:
 
135 x 10
135 x 10
135 x 10
 
Leg curls:
single leg
 
25 x 10
50 x 8
75 x 6
85 x 5
 
Leg extensions:
single leg
 
135 x 10
135 x 8
 two legs
180 x 10
 
seated calve raises:
 
2 plates x 10
2 plates x 10
2 plates x 15
 
 
NICE!  

Injured!


I really hate how I keep getting minor injuries.. This time it's my wrist.. It happened after my arm day and I think it was the standing curls that did it.. what sucks is my form was good too.. It's hard to avoid injuries. Anyways my wrists makes a poping sound and it feels like grinding... It's hard to move it left or right.. I can work chest back and legs.. But arms may throw me off I don't think I can curl... I can probably do hammer curls and tricep pull downs.. Basically I have to work on new motions to hit my bi's and tri's.




Well I go to the doctor next week.

D'OH!

Get better, man.

ive had a lingering thing like that on my right wrist from a combo of work and bb curl...thats all that irritates it, hammers are fine, dbs are in between good and irritated...its the angle of palms facing body that gets me w it. it also gets irritated at times by lyring tricep extension or pullovers, but not too much...its been slow as hell in healing, but getting there (been since june)...good luck w that

dude im coming after you... al have a 305 bench video for you next week

ORIGINAL: grantoiz

dude im coming after you... al have a 305 bench video for you next week

Hehehe I did make a last set 300 video.. Don't make me make a 315 video on you lol. I got to wait until this wrist is healed though.. It's wrapped not, nothing but a sprained wrist! I have to use dumbells now.,


On another note my diet is coming along well. I am still gaining 1lb per week.. Pretty incredible for coming off PH's 4 weeks ago and getting ready for a new cycle in 2 - 3 more weeks. If I am gaining 1lb a week fairly easily naturally I can only imagine what is going to happen next cycle. I am seriously excited about this next one and I am freaking amazed that I am where I am.. I never thought I would make it to even 200 Now I see 230 - 240 coming in a matter of maybe 2 more years! "Muhahahahaha"

can't work out... I tried... I just can't...
 
I am taking a week and a half off ... I am suppose to take 4 weeks off but I should be okay in a little over a week I will just take it easy.. Good thing I am doing more reps.
 
I feel really depressed but I guess it's been a while since I have taken a break.   I am just all paranoid that I am going to lose it.. 
 
Man.. this really sucks. 

S*** dude injuries suck, make sure your getting you EFA's and other good clean fats to help lubricate your joints & tendons. I might even suggest htting up some Glucosamine, cant hurt. But I wouldnt do **** with that arm but whack for a week or two, make sure you actually let it heal. Im ignorant too and went back from an injury too quick and now I have a limited range of motion for tricep workouts. Roll one up or drink a few and chill, **** like that drives me crazy and I think the best way to heal is being stress free...good luck.