Journey to 200lbs

Never did this before, figured might as well.
My workouts are in the morning from 6:30-7:30am.
My diet is the same everyday.

Wake up at 5:30 - 1 cup oatmeal; 1 scoop whey
Post workout 7:30 - 2 scoops whey 35g dextrose

9:30 - Chicken, salmon, almonds
12:00 - same
2:30 - same
5:00 - same
7:30 - Almonds, peanut butter, cottage cheese

8:00 - Bed

Total calories are around 4000 cals.
 
 
Exercise routine:
 
Monday: Arms
Tuesday: Delts, traps
Wednesday: Legs
Thursday: Back, forearms
Friday: Chest

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

Thursday: Back day
 
 
Warm Up - Pull ups
8, 8, 6
 
Deadlifts - 225*8, 235*8, 245*8, 255*8
Hammer curls - 30*12, 35*12, 35*12, 30*8
Bent over rows - 135*12, 135*12, 145*12, 145*12
Lat Pull downs (reverse close grip) - 105*12, 105*12, 105*12
Lat Pull downs (regular wide grip) - 120*12, 120*12, 120*12
Reverse curls (ez barbell) - 55*12, 65*12, 65*12, 55*12
Machine rows - 140*12, 140*12, 180*12, 180*12
Forearm curls (ez barbell) - 55*12, 65*12, 75*12, 75*8
Seated rows (up towards upper chest) - 120*12, 120*12, 120*10, 120*10

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

Seems boring could substitute something with tuna or turkey and add a fruit like grapefruit is real good. Change up almonds once in awhile with walanuts. Its a good diet im just sayin you might want some variety to it so it dont get so old eating same thing all time

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

I hear you bro.... two weeks ago when eating I wanted to throw up cause I've been eating the same thing for over 8 months now... I do change it once in a while. But for only a week. Then I go back to the same thing.
 
I see this as a challenge that's why I do it :)

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

damn thats a hell of a lot of sets for back.

do u go to positive failure on each set? and how long are ur rest times?

I don't go to failure, I just try to get in around 8-12 reps.
For deadlifts I can rep 285s-300s for 12 reps but then I'd be dead after that for the whole exercise. So I use not too heavy weights with very strict form while still feeling the burn.
 
 
And rest time is around 30 secs.

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

oh i see, so how do u progress throughout ur workouts, just adding weights? and if 10/10 was failure how intense would u say ur sets on average are?

I add weights if I need to. If I see that adding isn't needed then I don't.
 
As for intensity of workouts it's 9/10 but for failure it would depend on which exercise I'm doing.

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

Friday: Chest day
 
Warm up: BB Flat Bench 135*12
 
DB Flat Bench
70*10
75*10
75*10
 
Very Wide grip BB incline bench:
135*10
135*10
135*10
 
Close grip BB incline bench:
 
115*10
115*10
115*10
 
Bench dips:
 
BW*12
+45 *12
+90*12 - 45*10 - BW *6
+90*12 - 45*10 - BW *6
BW*10
 
Decline Bench:
135*10
135*10
135*10
 
Reverse grip flat bench:
115*10
115*10
115*10

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

ORIGINAL: dapunisher


Bench dips:

BW*12
+45 *12
+90*12 - 45*10 - BW *6
+90*12 - 45*10 - BW *6
BW*10

Are those middle 3 drop sets?

ORIGINAL: pumped340

ORIGINAL: dapunisher


Bench dips:

BW*12
+45 *12
+90*12 - 45*10 - BW *6
+90*12 - 45*10 - BW *6
BW*10

Are those middle 3 drop sets?

 
The middle two are. Since I already have two plates on my lap, I drop one and keep going. Then drop the last one and do BW.

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

Oh yea i meant the middle 2.
How long have you been following this routine and how are your gains as far as fat and muscle gains per week?

ORIGINAL: pumped340

Oh yea i meant the middle 2.
How long have you been following this routine and how are your gains as far as fat and muscle gains per week?

 
Been following for quite some time now.
I like this routine as it allows me to be at my best everytime I'm in the gym. I've experimented with a lot of routines and this one seems to suite me the best.

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

Saturday: Rest but did IBB's Leg Press Challenge
 
Warm up:
Front Squats: 135*8, 135*8, 135*8
 
Leg Press:
2 plates each side: 50 reps
3 plates: 40 reps
4 plates: 22 reps
 
That's where I gave out.

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

ORIGINAL: dapunisher

Saturday: Rest but did IBB's Leg Press Challenge

Warm up:
Front Squats: 135*8, 135*8, 135*8

Leg Press:
2 plates each side: 50 reps
3 plates: 40 reps
4 plates: 22 reps

That's where I gave out.

 
You and me both buddy!! I can't wait to accomplish that though!! Because I know when I switch back to 3 x 10 I will be pushing alot of weight.