Bigger and Stronger french train

[frenchie10575]

Repost from the workout journal section :)

Welcome,

About me: As you can see through my username, i am french. I have been training for 10months now and im focusing on increasing my strength...by alot. Im addicted to weight lifting, I can't help it. I have been learning alot especially about nutrition and training which has helped me do better in school. Looking to make a comeback next football season as DE/TE or RB. i couldn't play this year because of missing practices.

Routine: I will be doing the Bill Starr Intermediate strength program until I can't increase the weight. Im thinking 12-15weeks. I will be doing cardio on off days, mostly rowing when i feel like doing so.

Tues-
Squat 5x5
Bench 5x5
Powerclean 5x5
2sets of weighted hypers
4sets of weighted situps

Thur-
Squat 4x5
Military 4x5
Deadlift 4x5
3 sets of sit ups
3sets of chin ups

Sat-
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Powercleans 4x5, 1x3, 1x8
3sets of Skullcrushers
3sets of alternate dumbell curls
3sets of rope pulldowns

Supplements(only on training days)
100% ON whey protein

Current Diet:
_Oatmeal(~4servings) with an apple and milk in the morning
_Cheeze and ham sandwich +balancegold bar for lunch
_glass of 1% milk
_almonds
_huge dinner meal filled with protein and low healthy fats

Short term goals: Gain alot of strength and mass.

I shall begin next Tuesday, December 16, 2008

[frenchie10575]

Did some cardio today, 20min of rowing followed by Bodyweight Standing Calf raises on stairs 1x55

[samsuperjew5]

1st, good routine brah

[frenchie10575]

Week 1

Squat-
100x5
120x5
150x5
170x5
195x5

Bench-
100x5
120x5
145x5
170x5
195x5

Powerclean-
60x5
80x5
95x5
110x5
125x5

4 sets weighted decline situps (10lbs plate)
1x12
1x10
1x8
1x6

[frenchie10575]

20min of rowing followed by Bodyweight Standing Calf raises on stairs 1x55

[frenchie10575]

Squat-
100x5
120x5
145x5
145x5

Military-
70x5
85x5
100x5
115x5

Deadlift-
170x5
205x5
240x5
275x5

Chin ups 3x8
3 sets of situps

[frenchie10575]

Squat-
100x5
120x5
145x5
170x5
200x3
145x8

Bench-
100x5
120x5
145x5
170x5
200x3
145x8

Powerclean-
60x5
80x5
95x5
110x5
130x3
95x8

Skullcrushers 3x8
Alt DB curls 3x8
Rope pulldowns 3x8

[frenchie10575]

30min on the treadmill today

[frenchie10575]

20min of rowing
Bodyweight Standing Calf raises on stairs 1x55

[frenchie10575]

Week 2

Squat-
100x5
125x5
150x5
175x5
200x5

Bench-
100x5
125x5
150x5
175x5
200x5

Powercleans-
65x5
80x5
95x5
110x5
130x5

4sets of weighted situps

1 extreme dc stretching for chest

[frenchie10575]

20min of rowing
Bodyweight Standing Calf raises on stairs 1x55

[frenchie10575]

Merry Christmas everybody

Squat-
100x5
125x5
150x5
150x5

Military-
75x5
90x5
105x5
120x5

Deadlift-
175x5
210x5
245x5
280x5

3sets of chin ups
3sets of situps

[frenchie10575]

20min of rowing

[frenchie10575]

It's my birthday today!!

Squat-
100x5
125x5
150x5
175x5
205x3
150x8

Bench-
100x5
125x5
150x5
175x5
205x3
150x8

Powerclean-
65x5
80x5
95x5
110x5
130x3
95x8

3sets of skullcrushers 8reps
3sets of Alt DB curls 8reps
3sets of Rope pulldowns 8reps

[frenchie10575]

22min of rowing and i tried out a new calf exercise

Step 1)
-Find 9 stairs

Step 2)
-On step 1 (at the bottom of the stairs), do 2 calve raises with your heels hanging off the step

Step 3)
-Skip a step, and go to step 3, do 4

Step 4)
-Skip a step again, and go to step 5, and do 8

Step 5)
-Skip a step again, and go to step 7, do 16

Step 6)
-Skip a step for the final time to number 9, and do 32

[frenchie10575]

Week 3

Squat-
100x5
130x5
155x5
180x5
205x5

Bench-
100x5
130x5
155x5
180x5
205x5

Powerclean-
65x5
80x5
100x5
115x5
130x5

2sets of weighted hypers
4sets of weighted situps

[frenchie10575]

New year's eve today. Let's have a head start on a very successful year.

24min of rowing followed by the new calf workout i started monday.

Notes: im getting leaner but staying at the same weight, only one vein was showing in one of my arms(right one) but now i have it on both and added a new visible vein in both my forearms. Abs are really starting to come out too.

[frenchie10575]

Happy new year everybody, it's 2009 baby

Squat-
105x5
130x5
155x5
155x5

Military-
75x5
90x5
105x5
120x5

Deadlift-
180x5
215x5
250x5
290x5

[EC_Muscle]

nice routine man, best of luck to reaching your goals

[frenchie10575]

nice routine man, best of luck to reaching your goals

thanks dawg

[MrBlackface]

your thighs are still 20' at 180lb?

nice routine btw

[LeantoMean]

Goodluck brah and happy NY =[)

[frenchie10575]

your thighs are still 20' at 180lb?

nice routine btw

around 22" now


Goodluck brah and happy NY =[)

thanks

[frenchie10575]

20min of rowing followed by the new calf workout i started monday.

[frenchie10575]

Squat-
105x5
130x5
155x5
180x5
210x3
155x8

Bench-
100x5
130x5
155x5
180x5
210x3
155x8

Powerclean-
65x5
80x5
100x5
115x5
135x3
100x8

3sets of skullcrushers(75x8, 85x8, 95x7)
3sets of Alt Db curls(30sx8, 35sx8, 40sx8)
3sets of rope pulldowns(32.5x8, 37.5x8, 42.5x8)

[frenchie10575]

I'm switching Skullcrushers and Rope pushdowns to Close grip bench and Tricep kickbacks

[frenchie10575]

started school today guise

24min of rowing

followed by the calf workout

[frenchie10575]

Week 4

Squat-
100x5(mistaked the plates, should have been 105lbs)
130x5
160x5
185x5
210x5

Bench-
105x5
130x5
160x5
185x5
210x5

Powercleans-
70x5
85x5
100x5
120x5
135x5

2sets of weighted hypers(25lbs plate)x10 reps
4sets of weighted situps(10lbs plate)x10 reps

[frenchie10575]

23min of rowing followed by the calf workout

[Wintermule]

Why tricep kickbacks? Pointless for strength.

[frenchie10575]

Why tricep kickbacks? Pointless for strength.

they are accessory lifts. rope pulldowns don't promote strength either and i can feel tricep kickbacks more than rope pulldowns

[frenchie10575]

Squat-
105x5
130x5
160x5
160x5

Military-
75x5
95x5
110x5
125x5

Deadlift-
185x5
220x5
260x5
295x5

3sets of chinups(10,9,8)
3sets of hanging leg raises(17,15,12)

Notes:
I'm really liking hanging leg raises, i can feel work going on in my abs(obviously) and especially in my forearms which is great since im not isolating forearms right now

[frenchie10575]

Forget tricep kickbacks, im going for bodyweight dips instead

[frenchie10575]

24 min of rowing

Notes:
oh man i felt an incredible amount of energy when i was rowing, it felt awesome, you know what? make it mega-awesome. Im taking Sizeon on lifting days starting tuesday

[frenchie10575]

Squat-
105x5
130x5
160x5
185x5
215x3
160x8

Bench-
105x5
130x5
160x5
185x5
215x3
160x8

Powercleans-
65x5
85x5
100x5
120x5
140x3
100x8

Close grip bench-
135x8
155x7
175x5

3 sets Bodyweight Dips x10,9,8

Notes: Oh man i had so much energy today it felt awesome, all my lifts were easy and i was so surprised once i got to close grip benching(i could only do plates like 5times before my program). Pump was freaking awesome after the workout i just loved today so much and this program is great, along with the cardio im losing fat and gaining strength somehow :D

[frenchie10575]

24min of rowing
new calf workout

[frenchie10575]

Week 5

Squat-
105x5
135x5
160x5
190x5
215x5

Bench-
105x5
135x5
160x5
190x5
215x5

Powerclean-
70x5
85x5
105x5
120x5
140x5

2sets of weighted hypers(25lbs plate)(10,8)
4sets of weighted situps(10lbs plate)(14,12,10,10)

Notes:drank my first serving of sizeon today and berry doesnt taste as good as i would have thought it would. it was long to drink though but hopefully effective later on :)

[frenchie10575]

20min of rowing(5min warming up, 10min of HIIT, 5min cooling down)
calf workout

[frenchie10575]

Squat-
105x5
135x5
160x5
160x5

Military-
80x5
95x5
110x5
125x5

Deadlift-
190x5
230x5
265x5
305x5

3sets of bodyweight chinups(10, 9, 8.5)
3sets of hanging leg raises(28,21,19)

[frenchie10575]

20min of rowing(5min warm-up, 10min HIIT, 5min cool down)

[frenchie10575]

Squat-
105x5
135x5
160x5
190x5
220x3
160x8

Bench-
105x5
135x5
160x5
185x5
220x3
160x8

Powercleans-
70x5
85x5
105x5
120x5
140x3
105x8

Close Grip Bench-
140x8
160x7
180x5

Close grip barbell curls-
75x8
85x8
95x8

3sets of bodyweight Dips(14,10,8)
1set of Hammer curls 10reps

Notes: This has been my first week taking sizeon(only on lifting days) and i got a HUGE pump after today's session. I adjusted my arm position on squats and somehow i have better form and the weight feels lighter. Some 50year old lady talked to me while I was doing squats saying not to ATG and go Parallel because going atg hurts your knees and uses too much momentum(less weight doing parallels). Apparently shes a pro but i didnt listen to that advice lol

[frenchie10575]

_ 20min of rowing(5min warm-up, 10min HIIT, 5min cool down)
_ calf workout

[frenchie10575]

Week 6

Squat-
110x5
140x5
165x5
195x5
220x5

Bench-
110x5
140x5
165x5
190x5
220x5

Powercleans-
70x5
90x5
105x5
125x5
140x5

2 sets Weighted hypers(25lbs plate), x10reps, x8reps
4sets of weighted situps(10lbs plate) x15,x12,x10,x8

[ThatGymDude]

Keep it up brahh (Je parle francais aussi !)

[frenchie10575]

Keep it up brahh (Je parle francais aussi !)

merci gars

[frenchie10575]

_ 20min of rowing(5min warm-up, 10min HIIT, 5min cool down)
_ calf workout

Notes: Going to switch my calf workout back to the previous one since im pretty used to this one and its really easy to do(im missing the pain)

[frenchie10575]

Squat-
110x5
140x5
165x5
165x5

Military-
80x5
100x5
115x5
130x5------------New PR :)

Deadlifts-
195x5
235x5
275x5
310x5------------New PR :)

3sets of close grip hammer pull-ups(12,11,9 reps)
3sets of hanging leg raises(25,23,20)
1 set of 21s for ****s and giggles

[frenchie10575]

20min of rowing(5min warm-up, 10min HIIT, 5min cool down)

[frenchie10575]

Strong view to post ratio

[frenchie10575]

Squat-
110x5
140x5
165x5
195x5
230x3
165x8

Bench-
110x5
140x5
165x5
190x5
225x3
165x8

Powercleans-
70x5
90x5
105x5
125x5
145x3
105x8

Close grip Bench press-
145x8
165x7
185x5

Close grip curls-
75x8
85x8
85x8

3sets of bodyweight dips(11,10,9 reps)

Alt DB curls-
25sx10
30sx8
35sx8

[frenchie10575]

Just got back from canada guise and it is ****ING cold

[frenchie10575]

20min of rowing(5min warm-up, 10min HIIT, 5min cool down)

Bodyweight Standing Calf raises on stairs 1x55

[frenchie10575]

No school today!!!snow day

Squat-
115x5
140x5
170x5
200x5
230x5

Bench-
115x5
140x5
170x5
200x5
225x5

Powercleans-
75x5
90x5
110x5
125x5
145x5

2sets of weighted hypers with 25lbs plate
4sets of weighted decline situps with 10lbs plate(12,10,9,9)

[frenchie10575]

No school again baby its an encore! 5day weekend and hopefully the streak will continue

20min of rowing(5min warm-up, 10min HIIT, 5min cool down)

Bodyweight Standing Calf raises on stairs 1x55

[wecndo]

I am enjoying the snow days as well brah http://assets.bodybuilding.com/forum/images/icons/icon10.gif

Anyway, looks like you are making some very good progress, especially with bench. I loved the Starr program when I did it in the summer. It provided the most consistent gains that I have had with any program. Keep it up.

[frenchie10575]

I am enjoying the snow days as well brah http://assets.bodybuilding.com/forum/images/icons/icon10.gif

Anyway, looks like you are making some very good progress, especially with bench. I loved the Starr program when I did it in the summer. It provided the most consistent gains that I have had with any program. Keep it up.

Ya bro im also seeing shoulder/legs/chest size gains and im aiming for the 275lbs bench press :D

lets keep our fingers crossed so theres no school tomorow

[frenchie10575]

Squat-
115x5
140x5
170x5
170x5

Military-
80x5
100x5
115x5
135x5

Deadlift-
200x5
240x5
280x5
320x4.5

3sets of Close grip pullups(12,10,9)
3sets of Bodyx situps(20,18,18)

Notes: I was pretty disappointed at the deadlift since i was missing half of a rep but thats because i moved the weight up too quickly in this exercise. I should have put 315 instead of 320 but i'll correct this 5lbs mischief next week(325 instead of 330) and my grip was failing on me(should i get wristwraps or what?). Apart from the deadlift i set a new PR on military press(finally did plates 5times) and when some guy saw me deadlifting he was like "damn dude how do you lift all that, you're pretty big dawg(my guns were flashing lulz)"

[frenchie10575]

Squat-
115x5
140x5
170x5
200x5
235x3
170x8

Bench-
115x5
140x5
170x5
200x5
230x3
170x8

Powercleans-
70x5
90x5
110x5
125x5
150x3
110x8

Close grip bench-
150x8
170x7
190x3

Close grip curls- 75x8, 85x8, 95x8
BW dips(10,10,10)
Alt db curls- 30sx8, 35sx8
extreme dc stretching for chest

Notes: Big pump after my workout and the gym was LOADED which made me in a very pissy/lifting heavy mood which was good. I used so much energy i felt like i was going to die lmao, one reason why I couldnt get 5reps on the 190lbs close grip bench(another reason is that i've bumped the weight by too much over the weeks)

[frenchie10575]

20min of rowing(5min warm-up, 10min HIIT, 5min cool down)

Bodyweight Standing Calf raises on stairs 1x55

[GetBigyo]

strong bench press man. keep it up

[joeyp978]

dang brah, u strong, good progress, you increased 5 pounds every time so far.

[frenchie10575]

strong bench press man. keep it up

thanks bro


dang brah, u strong, good progress, you increased 5 pounds every time so far.

thanks i intend to keep it that way. Week 12: 255x5 bench, 260x5 atg squat, 165x5powerclean, 155x5 military press, 350x5 deadlift
****ing psyched

[frenchie10575]

Week 8

Squat-
115x5
145x5
175x5
205x5
235x5

Bench-
115x5
145x5
175x5
200x5
230x5

Powercleans-
75x5
95x5
110x5
130x5
150x5

2sets of weighted hypers with 25lbs plate(10,10)
4sets of weighted situps with 10lbs plate(15,13,10,9)

Notes: I was in a fury rage today and drank my creatine intra instead of post

[frenchie10575]

20min of rowing
Bodyweight standing calve raisesx65

[frenchie10575]

Squat-
115x5
145x5
175x5
175x5

Military-
85x5
105x5
120x5
135x5

Deadlift-
205x5
245x5
275x5
325x4.5 :(

3sets of close grip pullups(10,10,9)
3sets of situps(20,20,17)

[frenchie10575]

20min of rowing

[frenchie10575]

Squat-
115x5
145x5
175x5
205x5
240x3
175x8

Bench-
115x5
145x5
175x5
200x5
235x3
175x8

Powercleans-
75x5
95x5
110x5
130x5
150x3
110x8

Heavy Dips(i managed to fit a 40lbsdumbell between my legs)
40x8
40x7
40x6

Barbell Curls-
75x8
85x8
95x8

Straight bar tricep pulldowns-(they didnt display the amount of weight)
6x8
7x8
8x8

Seated Incline Hammer Curls-
20sx8
25sx8
30sx8

Notes: I stopped taking Sizeon starting today. I was extremely disapointed because the biggest thing i noticed was belly bloating during the night which made me feel fat. Didn't need creatine anyways, guess i'm a non-responder since i didnt gain anything on my arms.

[frenchie10575]

20min of rowing
1x55 bodyweight calves raises on stairs

Notes: i did my cardio 1hour after eating dinner and I had so much more energy than when i do my cardio in the afternoon. Usually i get around 550-600reps on rowing when i row in the afternoon but tonight i got in the 700s.

[frenchie10575]

Squat-
12-x5
150x5
180x5
210x5
240x5 :D PR

Bench-
120x5
150x5
180x5
205x5
235x5 :D PR but i was struggling on this one+without a spotter..do or die

Powercleans-
75x5
95x5
115x5
135x5
150x5 :D PR

2sets of weighted hypers(35lbs plate) 10, 10 reps
4sets of weighted situps(10lbs plate) 15,12,10,8 reps

[GetBigyo]

Squat-
12-x5
150x5
180x5
210x5
240x5 :D PR

Bench-
120x5
150x5
180x5
205x5
235x5 :D PR but i was struggling on this one+without a spotter..do or die

Powercleans-
75x5
95x5
115x5
135x5
150x5 :D PR

2sets of weighted hypers(35lbs plate) 10, 10 reps
4sets of weighted situps(10lbs plate) 15,12,10,8 reps


nice prs.

hope i get the same thing when i start 5x5 :D

[frenchie10575]

nice prs.

hope i get the same thing when i start 5x5 :D

thanks bro

[frenchie10575]

20min of cardio(still got 700 reps but in the afternoon, i guess my endurance went up :D)
1x55 bodyweight calve raises

[frenchie10575]

Squat-
120x5
150x5
180x5
180x5

Military-
85x5
105x5
120x5
140x5 PR :D

Deadlift-
205x5
245x5
285x5
330x5 PR :D

3sets of wide grip chinups(10,8,6)
3sets of declined situps(25,19,16)

Notes: I was going to go for a 325lbs deadlift but i wasn't satisfied so I added 5lbs. I felt so ****ing alpha after that lol. I have a new goal today and its a 330lbs pause bench. In the RAW federation and in my division(181lbs, 16-17) the world record is 325lbs. Hopefully by the time im 17 I'll be able to get that and it would look awesome on my profile lol

[JY_21]

nice strength gains bro. I'm thinking about doing the 5x5 for my next program.
have you been seeing any changes to your physique or is it mainly strength?
u shouldd post before and after pics when ur done with this program :D

[frenchie10575]

nice strength gains bro. I'm thinking about doing the 5x5 for my next program.
have you been seeing any changes to your physique or is it mainly strength?
u shouldd post before and after pics when ur done with this program :D

Oh yeah i already thought about the pics and they will definitely be provided at the end of the program. I have seen alot of size improvement in my legs and shoulders mostly but im also trying to stay at the same weight so strength is the top priority right now. Thanks and you should go on 5x5, it worked amazingly for me

[JY_21]

Oh yeah i already thought about the pics and they will definitely be provided at the end of the program. I have seen alot of size improvement in my legs and shoulders mostly but im also trying to stay at the same weight so strength is the top priority right now. Thanks and you should go on 5x5, it worked amazingly for me

yeah I'm a TRUE beginner and I heard that you should first start off with 8-10 reps for the first few months... then go onto some actual strength stuff (3-5reps). I tried Rippetoe as my first program and failed miserably.... my joints couldn't handle it so I haven't been able to squat for like 4 months...
you can see how noob i am by seeing my numbers in my journal :(

[frenchie10575]

yeah I'm a TRUE beginner and I heard that you should first start off with 8-10 reps for the first few months... then go onto some actual strength stuff (3-5reps). I tried Rippetoe as my first program and failed miserably.... my joints couldn't handle it so I haven't been able to squat for like 4 months...
you can see how noob i am by seeing my numbers in my journal :(

Oh wow that sucks man, during my first 4months i was the bench n curl guy, it gave me some ok results considering the ****ty training/diet i had, i was able to boost my bench by like 50lbs but i feel like i could've done alot better starting off with rippetoes. Key is increasing the weight every time. Did you ask your doctor if he could help out in strengthening your joints? might help

[frenchie10575]

Squat-
120x5
150x5
180x5
210x5
245x3
180x8

Bench-
120x5
145x5
180x5
205x5
240x3
180x8

Powercleans-
75x5
95x5
115x5
135x5
155x5
115x8

Decline Skullcrushers(With an EZ bar so im assuming the bar weights 15lbs)
45x8
55x8
65x8

BB curls-
85x8
95x8
95x8(cheat curls here)

V-bar tricep pulldowns-
32.5lbsx8
37.5lbsx8
42.5lbsx8

DC stretching for chest

Notes: I tried doing heavy dips but my legs just couldn't hold the dumbell, it was too impossible theres absolutely no grip on there so i switched it to decline skullcrushers. I breezed through my squats and bench so I felt pretty happy especially considering 240lbs is the Maryland bench press state record in my division for the raw federation. I didn't have time to throw in my seated hammer curls so i skipped them. The bloating from the creatine is disappearing which is good but my middle back hurt like hell yesterday so i rested and didn't do any rowing, it was hurting towards the end of my powercleans so I'm kindve waiting that my gym gets a safety belt.

[JY_21]

nice workout today bro.
for the dips you should def go buy a belt so you could easily add more weight.

[frenchie10575]

nice workout today bro.
for the dips you should def go buy a belt so you could easily add more weight.

Haha my parents don't want to so here are the demands i wrote to my gym:
_ Chin/Dip belt purchase
_ Safety Squat belt purchase
_ No more wandering naked people in the locker rooms

[frenchie10575]

Did 20minutes of HIIT on the treadmill followed by 1x55 bodyweight calve raises.

Also had my bodyfat% tested and they used electronic calipers measuring my chest, abdomen, and thigh so I would imagine it being very accurate. The verdict is that I went from 23% to 15% while gaining weight! Last time I had my bf% checked was in august/september when i weighted like 175lbs and had 23%bf. Now I weight 184lbs and am 15.0%. I'm not even focusing on losing bf% and eat like an animal so that was surprising in a good way. I also felt fatter than other days since the previous 3days were basically eating dirty so that cheered me up.

[frenchie10575]

Squat-
120x5
155x5
185x5
215x5
245x5

Bench-
120x5
150x5
180x5
205x5
240x3-----****ing grip turned me down
240x4-----had the guts to try again but too tired

Powercleans-
75x5
95x5
115x5
135x5
155x5

2sets of weighted hypers(25lbs plate)(10,10 reps)
4sets of weighted situps on machine

Notes: The reason why my bench failed on me was maybe because I worked out with a beginner friend today. Might have been too distracted that time.

[frenchie10575]

20min of rowing(managed to still do 700reps even though my back is in pain);)

1x55 bodyweight calve raises

[frenchie10575]

Squat-
120x5
155x5
185x5
185x5

Military-
90x5
105x5
125x5
145x5

Deadlift-
205x5
245x5
285x5
335x4.5

3sets of chin ups(9,9,8)

3sets of seated alternate hammer curls-
20sx10
25sx10
25sx10

Notes: My back started hurting again especially after deadlifts. I don't know what to do here, I can't stop training because my competition will be soon but I don't want to break a bone either. I think i blocked a nerve ending in my middle left back muscle. Buying a lifting belt pronto!!

[frenchie10575]

Hey guys due to my back injury, ive decided to stop the program here and take a week off while doing bodyweight training. I'll simply restart the program after my week off hoping the injury healed by then

:(

Here are some progress pics i found intersting

old-
http://i49.photobucket.com/albums/f260/frenchie10575/October144.jpg

new-
http://i49.photobucket.com/albums/f260/frenchie10575/this.jpg

[frenchie10575]

Stayed home today and i was feeling better so went to the gym mainly because they have a steam room. I did 20min of cardio on the elliptical because i feel like my waist has boomed since i havent been able to workout. Helped a friend out in his routine for rippetoes and tested out my bench.

Bench-
95x5
155x5
185x5
225x6

which is a predicated max of 260lbs. I felt pretty proud of myself since i lost around 6lbs while keeping the same strength while being sick and after doing cardio. One another note, once i get back to bill starr's I will start doing parallel squats instead of atg and I'll prob cut down a little too.

[frenchie10575]

Did 30minutes on the elliptical today

[frenchie10575]

Finally back into the game!!Squats were really hard and barbell rows were difficult to do. I managed to keep my back straight/motionless but i think i bended my knees way too much.

Week 1

Squat
115x5
145x5
175x5
205x5
225x5

Bench
110x5
135x5
165x5
190x5
220x5


Barbell Rows
75x5
95x5
110x5
135x5
145x5


3sets of weighted situps

[JY_21]

glad your back.
looking strong bro
what week are you on this program?

[frenchie10575]

glad your back.
looking strong bro
what week are you on this program?

Thanks except for squats right now i havent lost any strength. Military press and deadlifts will be checked thursday. This is my 1st week on the restarted bill starr's and i'll be around week 9 by the time competition starts

edit: so im working to my current maxes during the 1st month

[frenchie10575]

Squat
115x5
135x5
175x5
175x5

Seated Military
80x5
95x5
115x5
130x5

Deadlift
185x5
225x5
265x5
305x5

2sets of close grip pullups(10,10)
1set of declined abs(20reps)(back was hurting)
2sets of assisted wide grip chinups(10,8)

[frenchie10575]

Squats
115x5
140x5
170x5
195x5
230x3
170x8


Bench
110x5
135x5
165x5
190x5
225x3
165x8


Barbell Rows
70x5
90x5
110x5
125x5
150x3
110x8

Close Grip Bench-
135x10
155x10
165x6

Barbell Curls-
75x10
80x10
80x10(cheat curls at the end)

Skullcrushers-
65x10
75x10


Notes: I was dying towards the end of my workout(during the accessory lifts) since I time wasn't my friend here lol. I had a massive pump afterwards which made me feel good and I got the form down on Barbell Rows.

[TkOliTk]

Lookin' good in here man, nice deads! :D

[frenchie10575]

Lookin' good in here man, nice deads! :D

Thanks bro im working on those 4plates :D

[frenchie10575]

Squats
115x5
145x5
170x5
200x5
230x5


Bench
110x5
140x5
165x5
195x5
225x5


Barbell Rows
75x5
90x5
110x5
135x5
150x5


Seated Donkey Calf Raises-
55x15
65x15
70x15

Decline Weighted Abs with 10lbs plate(20,15,12,10)

[frenchie10575]

Squats
115x5
145x5
170x5
170x5


Military Press
80x5
100x5
115x5
135x5


Deadlifts
185x5
235x5
275x5
315x5


Abs(20reps,20,20)
Pullups(10, 10, 8)
Assisted Chinups(10,10)

[frenchie10575]

I'm taking the SATs tomorrow!!!!

Went to the gym today mainly to use the steam room but I did some cardio on the elliptical for 30minutes.

[JY_21]

DUDE SAME HERE MAN!!
I'm going to f*ck the test up so badly...
Good luck man!!!

How much longer u planning on doing the 5x5?

[frenchie10575]

DUDE SAME HERE MAN!!
I'm going to f*ck the test up so badly...
Good luck man!!!

How much longer u planning on doing the 5x5?

Thanks, I took a course and i'm fully prepared for it but good luck to you too!!

Im planning on doing it for 7-8 more weeks, considering my bench press competition is in 9weeks

[frenchie10575]

Took the SATs and had an awesome workout today :D

Squats
115x5
145x5
170x5
200x5
235x3
170x8


Bench
110x5
140x5
165x5
195x5
230x3
165x8


Barbell Rows
75x5
90x5
110x5
135x5
155x5
115x9

Close Grip Bench-
135x8
155x8
175x8

Barbell Curls-
60x8
80x8
80x8

Skullcrushers-
65x8
75x8
85x8

[frenchie10575]

Squats
120x5
150x5
175x5
205x5
235x5


Bench
115x5
145x5
170x5
200x5
230x5


Barbell Rows
75x5
95x5
115x5
135x5
155x5

3 sets of weighted donkey calf raises
Weighted Abs(10lbs plate) 20,15,12,10

[frenchie10575]

Squats
120x5
150x5
175x5
175x5


Military Press
85x5
100x5
115x5
135x5


Deadlifts
205x5
245x5
275x5
320x5


Abs(25,20,20)
Assisted Chinups(10,10,10)
Assisted Close Grip Hammer Pullups(10,10,10)


For the assisted chinups/pullups, I would increase the assistance a little bit each set. The reason why I'm doing assisted is because I find that it doesn't hurt my lower back this way and I had a HUGE arm/back pump after my workout :D

[frenchie10575]

My friend pressured me into maxing out on bench today and I got 15lbs over my predicated max after doing 15min of cardio and a 260lbs warm up before that


7SqeG7ysYJU

[frenchie10575]

Squats
120x5
150x5
175x5
205x5
240x3
175x8


Bench
115x5
145x5
170x5
200x5
235x3
170x8


Barbell Rows
75x5
95x5
115x5
135x5
155x3
115x8

Close Grip Bench-
135x8
155x8
175x7

Barbell Curls-
60x8
70x8
80x8

Skullcrushers-
65x8
75x8
85x8

DC extreme stretching Chest


Notes: Damn, this workout was wayyy too easy, squats were a joke and my lower back feels sooooo much better. Bench was easy, not too sore from the max out yesterday, and rows were alright. Curls were easy as hell and skulls were easier than usual but the pump wasn't too good sadly.

[wecndo]

Reading through this has made me want to start up on the Starr program again quite badly. Good stuff and good luck.

[frenchie10575]

Reading through this has made me want to start up on the Starr program again quite badly. Good stuff and good luck.

Thanks bro, good luck to you too. Love this program, why don't you go back on it?

[frenchie10575]

20minutes of rowing low-intensity cardio today. Around 3hours after my lunch so carb levels were low. Had a protein shake afterwards and some egg-chocolate

[frenchie10575]

Week 4

Squats
120x5
150x5
180x5
210x5
240x5


Bench
115x5
145x5
175x5
205x5
235x5


Barbell Rows
75x5
95x5
115x5
135x5
155x5

Weighted Abs on the machine, only 3sets of 11reps each

Seated Donkey Calf Raises-
45x15
55x5
65x5

Cardio- 20min of the treadmill at 3.0 speed and 10.0 incline



Started to make an agreement which will hopefully continue- Doing cardio after weight training at a low intensity for 15-20min. Only problem is time management :(

[frenchie10575]

Squats
120x5
150x5
180x5
180x5


Military Press
85x5
105x5
120x5
140x5


Deadlifts
205x5
245x5
285x5
335x4.5 :(

Abs-(25reps, 20, 20)
Assisted Wide Grip Chin Ups(10,10,8)
Assisted Close Grip Pullups(10,10,10)

Cardio
15min LIS on the treadmill at level 10 incline and 3.0mph

[frenchie10575]

Squats
120x5
150x5
180x5
210x5
250x3
180x8


Bench
115x5
145x5
175x5
205x5
240x3
175x8


Barbell Rows
80x5
95x5
115x5
135x5
160x3
115x8

Close Grip Bench-
135x8
155x8
175x8

Barbell Curls-
60x8
70x8
80x8

Skullcrushers-
65x8
75x8
85x8

DC chest stretching

Notes: Squats were very easy :D i think i finally got the perfect form down for atg squats. Bench presses were alright, kind've tired for some reason but i pushed though it. No time for LIS cardio after my workout because of the volume of my accessory lifts. I might do some either tomorrow or monday, probably monday since i don't have school

[frenchie10575]

Cardio
20min of Rowing Moderate Intensity

[frenchie10575]

Week 5

Squats
125x5
155x5
185x5
215x5
250x5 PR :D


Bench
120x5
150x5
180x5
210x5
240x5 A little help from spotter on the 5th rep :(

Barbell Rows
80x5
100x5
120x5
140x5
160x5 PR :D


Weighted Abs(10lbs plate behind head)(15 reps,10,10,10)

Calf Raises on Leg press machine-
180x15
270x15
360x15

Cardio
15min of LIS cardio at level 10incline and 3mph

Notes: I'm back on SizeOn for a month now(exepcting better gains since i won't be eating carbs at night unlike the tons i had last time). Bench press was disappointing but i'll just have to do better next time. Squats were fun and rows were easy

[frenchie10575]

Squats
125x5
155x5
185x5
185x5


Military Press
90x5
105x5
125x5
145x5 PR :D


Deadlifts
215x5
255x5
300x5
340x1
335x4.5 :(


Assisted Chinups + Pullups, 3sets each, 10reps each set

Cardio
15min LISS on the treadmill at 10incline and 3.5mph


Notes: I'm going to start decreasing weight for my deads, it's just killing me right now so i'll attempt 330 next time and work my way up from there. Apart from that, I was pretty satisfied by my workout

[frenchie10575]

Squats
125x5
155x5
185x5
215x5
255x3
185x8


Bench
120x5
150x5
180x5
210x5
245x3
180x8


Barbell Rows
80x5
100x5
120x5
140x5
165x3
120x8


Close Grip DB Bench-
35sx8
45sx8
55sx8

DB Alt. Curls-
35sx8
40sx8
45sx8

DB Skullcrushers(1 DB in each hand)-
25sx8
30sx8
35sx8


Notes: I really liked my switch from bb to db for my accessory lifts, really could feel my triceps burning.

[frenchie10575]

Week 6

Squats
125x5
160x5
190x5
225x5
255x5 :D PR


Bench
125x5
155x5
185x5
215x5
245x5 :D PR



Barbell Rows
80x5
100x5
125x5
145x5
165x5 :D PR

Weighted Abs Decline-
10x15
10x12
10x10
10x8

Calf Raises on Leg Press-
2platesx15
3platesx15
3plates+25lbsx15

Cardio
15min on treadmill at 10incline 3.3mph

[cheesecake0]

hey frenchie, could you give me a rough idea on how much each of ur lifts have increased, and it what time period during Bill stars.

[frenchie10575]

hey frenchie, could you give me a rough idea on how much each of ur lifts have increased, and it what time period during Bill stars.

Yea man my lifts have increased by 5lbs every week.

[frenchie10575]

Squats
125x5
160x5
190x5
190x5


Military Press
90x5
110x5
130x5
145x5


Deadlifts
135x8
225x5
275x3
315x1
335x5 PR :D


Assisted Chinups(10,10,10)
Assisted Pullups(10,10,10)
Abs(23,20,20)

Cardio
15min on treadmill at level 10incline and 3.5mph


Notes: Thank you very much zach for this wonderful deadlift warmup sheme you showed me. It worked wonderfully and I will continue to use it. On another note, my right Quad seems to hurt a bit right now, hopefully it will feel better tomorrow.

1month until PL meet.

[frenchie10575]

Squats
125x5
160x5
190x5
225x5
260x3 :)
190x8


Bench
115x5
155x5
185x5
205x5
250x2 :(
185x8


Barbell Rows
80x5
100x5
120x5
140x5
170x3 :)
120x8


DB Close grip bench press-
45sx8
50sx8
60sx8

DB Alt. Hammer curls-
25sx8
30sx8
35sx8

DB Skullcrushers-
25sx8
30sx8
30sx8


Notes: I got ****faced yesterday, puked 1hour long, relatively no sleep, disgusting breakfast at MacDonalds and then half an hour after i got home, I went to the gym. I know im ranting here but my gym was filled with complete douchebags. Worst time to go to the gym is in the morning on a weekend. Surprisingly i got my squats even though my right quad still hurts but the bench didn't go. Maybe it was because i was near intoxication last night. So im stuck here i dont know what to do, i guess i'll go for 245x5 next tuesday for my last set on bench instead of 250x5. Hammer curls felt great and that pumped me up. I was afraid to puke while working out though but I managed.

[frenchie10575]

Week 7

Squats
135x5
155x5
185x5
225x5
260x3 :(


Bench
115x5
155x5
185x5
205x5
245x3 :(


Barbell Rows
85x5
105x5
125x5
145x5
170x5 :D PR


4sets of Machine Weighted Abs

3sets of Leg Press Calf Raises-
2platesx15
3platesx15
4platex15


Notes: I really don't know what to do here. I plateaud on Squats AND Bench. What should I do? Restart those lifts? I have 4weeks left untill my meet. I think I should just restart those lifts so it goes back to normal (275lbs) by meet time but I won't be able to practice pause benching for 265lbs. Im asking for your advice before posting in the PL section.

[Big B Bro]

Bonne chance et bon travail mon ami!

[frenchie10575]

Bonne chance et bon travail mon ami!

Merci mon gars, toi aussi

[omg_otters]

Bien motivant. Il me semble que t'as beaucoup progress?. Bon courage mec!

...Faut que je recharge les reps.... :D

edit - euh..les accents ne marchent pas ici!

[frenchie10575]

Bien motivant. Il me semble que t'as beaucoup progress?. Bon courage mec!

...Faut que je recharge les reps.... :D

edit - euh..les accents ne marchent pas ici!

Merci toi aussi mec, de toute facon j'ai un keyboard americain donc je n'ai pas d'accents sur mon keyboard :D

[JY_21]

yes definitely deload... see how it works
and good luck at ur meet

[frenchie10575]

yes definitely deload... see how it works
and good luck at ur meet

Ok thanks man

[Big B Bro]

Do you want to have a nice physique or the powerlifting physique?

[frenchie10575]

Do you want to have a nice physique or the powerlifting physique?

Ha i don't care about my physique THAT much right now so i guess it's closer to a 'powerlifting' physique even though alot of powerlifters have nice physiques. However; I'll be training for size like a bodybuilder after my meet.

[frenchie10575]

Squats
115x5
145x5
175x5
175x5


Military Press
90x5
110x5
130x5
150x4.5 :(


Deadlifts
135x8
225x5
275x3
315x1
340x4.5 :(


Assisted Pullups(3sets of 10reps each)
Assisted Chinups(3sets of 10reps each)
Abs(3sets of 20reps each)

1set of 21s with 50lbs BB curl

DB wrist curls-
20sx20
20sx20
20sx20

BB reverse wrist curls-
30x10
30x10
30x10



Notes: Ive been lifting heavy weights for almost half a year straight now. Ive had enough of not having the progression ive been wanting so im switching to my BB workout. It might be able to shock my body and actually help me at my meet but im not caring as much right now. Posting sample routine soon

[frenchie10575]

Tues-Chest/Biceps/forearms
DB Bench press 3x8
Incline DB press 3x8
Machine decline press 3x8
DB flys 3x8
Close grip curls 3x8
Seated Alt DB curls 3x8
Seated Hammer curls 3x8
Wrist Curls 3x20
Reverse Wrist Curls 3x20

Thur-Shoulders/traps/Legs
Squats 3x8
Leg press 3x8
Leg raises 3x8
Walking Lunges 2x8
Donkey Calf Raises 4x15
DB Seated Overhead press 3x8
Front raises 3x8 SS Lateral Raises 3x8
DB shrugs 2x8
Behind the back shrugs 2x8
Rear flys 3x8


Sat-Back/triceps
Deadlifts 3x8
DB rows 3x8
Pullups 3x10+
Chinups 3x10+
Close Grip Bench Press 3x8
Skullcrushers 3x8
Overhead Extensions 2x8-15
Rope Pulldowns 3x15-25

I'll hopefully be doing cardio on off days such as running on the trail or rowing in my garage. Any tips/recommendations? I don't know about that Shoulder/traps/Legs day, does anybody have a good workout for those?

[frenchie10575]

5min stretches

Deadlifts
45x8
135x8
225x8
245x8
275x8


DB rows
40sx8
45sx8
50sx8


Assited Chinups
Level 5x10
Level 8x10
Level 10x10

Close grip Pulldowns
Level 4x10
Level 5x10
Level 6x10

Close Grip Bench
135x8
155x8
175x8
180x6


BB seated Overhead Extensions(assuming bar weights 25lbs)
45x15
55x10

Rope Pulldowns
Level 4x20
Level 4x18
Level 4x15



Notes: I felt pretty good about this workout. Some old douchebag came up to me when I was doing deadlifts saying that you should keep your legs straight and round your back so you can only work your lower back instead of traps/shoulders/lats.

[frenchie10575]

April 18 2008 Front
http://i49.photobucket.com/albums/f260/frenchie10575/april1920082.jpg

April 19 2009 Front
http://i49.photobucket.com/albums/f260/frenchie10575/April192009.jpg

April 18 2008 Back
http://i49.photobucket.com/albums/f260/frenchie10575/april1920083.jpg

April 19 2008 Back
http://i49.photobucket.com/albums/f260/frenchie10575/April1920091.jpg

[frenchie10575]

Went on a 4-mile, 45min jog today.

[frenchie10575]

5min stretches
1x10 pushups

DB bench
20sx8
45sx8
65sx8
75sx8
85sx8


Incline DB bench
60sx8
65sx8
70sx8


Machine decline press
40(each side)x8
50x8
60x8


DB Flys
30sx8
25sx10
25sx10


BB curls
60x8
70x8
80x8
80x8


Seated Hammer Curls
20sx8
22.5sx8
25sx8


Wrist Curls
15sx20
17.5sx20


Reverse Wrist Curls
20x20
30x15

Behind the back BB wrist curls
45x40


Notes: I was impressed with DB flat bench, 85s were pretty easy, i'll be going for 90-95x8 next week hopefully. Killer workout!!

[frenchie10575]

I was in a rush today AND my right quad is hurting when I do squats, so I had a low-intensity leg day today.

Squats
135x8
155x8
185x8


Leg Press
270x8
340x8
360x8


Donkey Calf Raises
45x15
55x15
65x15
75x15


DB Seated Shoulder Press
Bar(45lbs)x8
40sx8
55sx8
70sx6


Lateral Raises
20sx8
25sx8
30sx8


DB Shrugs
60sx8
70sx8
80sx8


Behind The Back Smith Machine Shrugs
115x8
165x8


Seated DB Rear Flys
10sx8
12.5sx8
15sx8


Disappointed about the Shoulder DB Press, I switched seat because i thought it would be more comfortable after my 2nd set but it ended up not to so I'm sure i could have squeezed 2more reps.

[frenchie10575]

5min stretches

Deadlifts
135x8
225x8
245x8
265x8
275x8


DB rows
50sx8
60sx8
70sx8 :D


Assited Chinups
Level 5x10
Level 8x10
Level 10x10


Close grip Pulldowns
Level 4x10
Level 6x10
Level 8x10


Close Grip Bench
135x8
155x8
175x8


BB seated Overhead Extensions(assuming bar weights 25lbs)
55x15
65x12


Rope Pulldowns
Level 2x25
Level 4x22
Level 6x18

[frenchie10575]

Was in need of workouts so I did some intense cardio today

25min of rowing
200 jumprope skips
1min plank
1x55 standing calf raises

[frenchie10575]

CARDIO

25min of rowing
1min plank
30crunches
1x55 calf raises
200 jump rope skips

[frenchie10575]

5min stretches

DB bench
20sxx8
40sx8
60sx8
75sx8
90sx8 :D


Incline DB bench
60sx8
65sx8
70sx8


Machine decline press
55x8
65x8
75x8


DB Flys
25sx10
30sx10
35sx8


BB curls
50x10
60x8
70x8


Seated Incline Hammer Curls
20sx8
22.5sx8
25sx8


Close Grip Cable Preacher Curls
Level 3x8
Level 4x8

Wrist Curls
20sx20
22.5sx18
25sx16


Reverse BB Curls
45x10
55x10


Im liking DB benching :D

[frenchie10575]

5min stretches

Squats
barx5
115x5
155x5
185x8

quad was hurting so i just stopped so i could let it heal completely for next week

Donkey Calf Raises
45x15
55x15
65x15
75x15


DB Seated Shoulder Press
barx8
20sx8
60sx8
65sx8
70sx5


Arnold Presses
30sx8
40sx8

Later Raises
20sx10
25sx10
30sx8


DB Shrugs
70sx10
75sx10
80sx8


Behind The Back Smith Machine Shrugs
115x10
165x10


Rear Flys
10sx10
15sx8
17.5sx8


Notes: I should have warmed up more properly for shoulders. Need to fix my diet, except for eating a can of salmon when i get home and drink more milk/eat almonds i don't see how i can increase my good calories. Any tips?

[omfgapolarbear]

My only comment is up those squats man. If you really wanna jump up your gains (and kick yourself in the ass too), take that last set of squats, put whatever you would normally do for 10-12, and do 20. It's gonna be a hard as **** set, but 20x squats are amazingly effective and satisfying.

My .02, you're looking dank anyway.

[frenchie10575]

My only comment is up those squats man. If you really wanna jump up your gains (and kick yourself in the ass too), take that last set of squats, put whatever you would normally do for 10-12, and do 20. It's gonna be a hard as **** set, but 20x squats are amazingly effective and satisfying.

My .02, you're looking dank anyway.

I was repping 260 on squats less than a month ago, it's just this damn quad injury, i'm pretty sure i tore it. Working on that diet

[omfgapolarbear]

I was repping 260 on squats less than a month ago, it's just this damn quad injury, i'm pretty sure i tore it. Working on that diet

Oh damn man, that sucks! I hope it heals up good and soon, and good luck on getting your diet in check too, I'm working on that myself. Can't wait for summer when it'll be alot easier to do.

[frenchie10575]

Cardio

25min rowing
300 jump rope skips
1min plank
30 crunches
1x55 calf raises

[frenchie10575]

Deadlifts
135x8
225x8
275x8
295x7


DB rows
45sx8
60sx8
75sx8


Chinups
0x10
0x9
0x8


Close grip Pulldowns
Level4x10
Level6x10
Level8x10


Close Grip Bench
135x8
155x8
175x8


EZ bar seated Overhead Extensions
45sx14
55sx12
55sx12


Rope Pulldowns
Level4x22
Level5x20
Level6x18

[TkOliTk]

Lookin' good man, strong high rep deads, how come?

[frenchie10575]

Lookin' good man, strong high rep deads, how come?

shocking my body breh :D

[frenchie10575]

30min rowing cardio
1.30min plank
30 crunches

[frenchie10575]

30min rowing
1.30min plank
50crunches

[frenchie10575]

BB bench
barx10
115x8
155x5
185x3
225x1(pause bench)
245x1(pause bench 2seconds)


Incline DB bench
60sx8
65sx8
75sx8 :D


Machine decline press
55x8
65x8
75x8


DB Flys
25sx10
30sx10
35sx10


BB curls
50x10
60x10
70x8
80x8


Seated Incline Hammer Curls
20sx10
22.5sx10
25sx10


Wrist Curls
95x20
105x18
105x17


Reverse Wrist Curls
45x10
55x10

[Berserker_Titan]

shocking my body breh :D
good thinking

[frenchie10575]

30min rowing
1.30min plank
50 crunches
3x10 1-legged standing calf raises
200 jump rope skips

[frenchie10575]

Gameday baby

I won 1st place in my division(181lbs, 16-17)

Warm ups-(i only figured out the bar weighted 55lbs after)
barx10
105x3
145x3
165x1
195x1
215x1

225x1 attempt passed
245x1 attempt passed
265x1 attempt failed

Overall happy and great experience

Will start the Simple Power Based Routine on monday

[frenchie10575]

Here's the routine:

1st workout(monday)
Squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
DB rows 4 x 6
Hammer curls 3 x 8
Calf Raises 3 x 15

2nd workout (Wednesday)
Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

3rd workout (Friday)
Deadlift 2-3 x 5
Leg press 2 x 10
Chinups 4 x 6-10
Dumbbell Curl 3 x 8
Calf Raises 3 x 15

4th workout (Monday)
Incline bench press 3 x 5
Dumbbell Bench Press 4 x 8
Seated Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

and then repeat workouts so it would be 1st workout on wednesday, 2nd on friday, 3rd on monday, 4th on wednesday, 1st on friday, 2nd on monday, 3rd on wednesday and so on.

Diet will be alot of protein, moderate-high carbs, low-moderate fats, cal surplus

Let me know what you think

[frenchie10575]

1st workout

Squat 2 x 5
95x8
155x6
185x5
225x5
205x5


Pullthroughs 3 x 10
37.5x10
37.5x10
37.5x10


DB rows 4 x 6
75sx6
75sx6
75sx6
75sx6


Seated incline Hammer curls 3 x 8
25sx8
25sx8
25sx8


Seated Donkey Calf Raises 3 x 15
55x15
55x15
55x15


Notes: Squats were harder than what they used to be :(

[TkOliTk]

Good stuff bro, I think you're gonna love this routine :D. I'm making SOLID gains with it :)

[frenchie10575]

Good stuff bro, I think you're gonna love this routine :D. I'm making SOLID gains with it :)

Really? any good size gains? what was your diet/cardio like?

last time i checked you looked like a complete beast for a 160lber

[TkOliTk]

Really? any good size gains? what was your diet/cardio like?

last time i checked you looked like a complete beast for a 160lber

It's only been a few weeks, so in regards to size gain, nothing drastic, when I lean bulk now though I like to do cardio at least 2 times a week. My macros for bulkin' are in my journal if you wanna check em out bro, just started cutting for 3-4 weeks, want to be a lean powerlifter :D. Also posted up some recent pics on the last page if you wanna check em out :). Thanks btw, good luck bro!

[frenchie10575]

It's only been a few weeks, so in regards to size gain, nothing drastic, when I lean bulk now though I like to do cardio at least 2 times a week. My macros for bulkin' are in my journal if you wanna check em out bro, just started cutting for 3-4 weeks, want to be a lean powerlifter :D. Also posted up some recent pics on the last page if you wanna check em out :). Thanks btw, good luck bro!

I'm jealous of those arms

[frenchie10575]

30min rowing
2min plank
200 jump rope skips

[frenchie10575]

2nd workout
Bench Press 3 x 5
barx10
95x8
155x5
185x3
225x5
225x5
225x5


Incline Dumbbell Bench Press 4 x 8
70sx8
70sx8
70sx7
70sx6


Military Press 3 x 8
95x8
95x8
95x8


Skull Crushers 3 x 10
55x10
55x10
55x10

Hanging knee raises 3 x 10
1x20
1x20
1x20


Notes: Those military presses were killer!!!! i had no energy after doing bench presses, so disappointing

[TkOliTk]

Strong bench pressing bro :D. Yeah I don't do military presses on this routine, way to taxin' on the front delts, you can sub it out for db shoulder press, lateral raises or upright rows if you want.

[frenchie10575]

Strong bench pressing bro :D. Yeah I don't do military presses on this routine, way to taxin' on the front delts, you can sub it out for db shoulder press, lateral raises or upright rows if you want.

yea you can sub it out for upright rows on the 4th workout but on the 2nd workout you can only sub it out for shoulder press which is basically the same thing..

[frenchie10575]

30min rowing
200 jumprope skips
1.30min plank

[frenchie10575]

Deadlift 2-3 x 5
135x5
225x5
275x5
315x5
315x4


Leg press 2 x 10
230x10
230x10


Chinups 4 x 6-10
0x8
0x8
0x8
0x8


Seated incline alt. Dumbbell Curl 3 x 8
25sx8
25sx8
25sx8


Seated donkey Calf Raises 3 x 15
55x15
55x15
55x15

[frenchie10575]

4th workout
Incline bench press 3 x 5
barx10
95x8
135x5
155x5
155x5
155x5


Dumbbell Bench Press 4 x 8
70sx8
70sx8
70sx8
70sx8


Seated Dumbbell Shoulder Press 3 x 8
40sx8
40sx8
40sx8


Tricep pushdowns 3 x 10
Level6 x10
Level6 x10
Level6 x10


Knee/straight leg raises 3 x 10
0x10
0x10
0x10


Notes: Incline BB presses, Flat DB's presses, and military presses were easy, might up the weight by 10lbs on incline and 5lbs on DBs next time

[frenchie10575]

30min rowing
300skips
1min plank

[frenchie10575]

Squat 2-3 x 5
135x8
155x5
185x3
225x5
225x5


Pullthroughs 3 x 10
42.5x10
42.5x10
42.5x10


DB rows 4 x 6
75sx6
75sx6
75sx6
75sx6


Seated Incline Alt. DB Hammer curls 3 x 8
30sx8
30sx8
30sx8


Seated donkey Calf Raises 3 x 15
60x15
60x15
60x15

[frenchie10575]

30min rowing
300 jump rope skips
1.30min plank

[frenchie10575]

2nd workout
Bench Press 3 x 5
barx10
95x8
135x5
185x1
225x5
225x5
225x5


Incline Dumbbell Bench Press 4 x 8
70sx8
70sx8
70sx7
70sx4.5


Seated BB Military Press 3 x 8
95x8
95x7
95x5


Skull Crushers 3 x 10
55x10
55x10
55x10


Leg raises Ab work 3 x 10
0x20
0x20
0x20


Notes: Switching military to Seated DB press, using 65lbs DBs for incline next time

[frenchie10575]

3rd workout
Deadlift 2-3 x 5
135x10 double overhand
225x6 double overhand
295x5
295x5


Leg press 2 x 10
230x10
230x10


Chinups 4 x 6-10
10lbs strappedx8
10x8
10x8
10x8


Seated Incline Dumbbell Curl 3 x 8
30sx8
30sx8
30sx8


Seated Donkey Calf Raises 3 x 15
65x15
65x15
65x15


Finally found a way to put a dumbell between my legs :D

Happy memorial day
s1WTyW-9Usg

[frenchie10575]

30min cardio
300 jumprope skips

Here are a couple of new pics taken today: Im guessing im ~12%bf and im at 170lbs


http://i49.photobucket.com/albums/f260/frenchie10575/May262009.jpg

http://i49.photobucket.com/albums/f260/frenchie10575/May2620094.jpg

http://i49.photobucket.com/albums/f260/frenchie10575/May26200912.jpg

[pojo18]

sick peak genetics.

[Chris...Bodybuild]

great looking biceps dude

[frenchie10575]

sick peak genetics.


great looking biceps dude

thanks bros

[frenchie10575]

4th workout
Incline bench press 3 x 5
barx10
95x8
135x5
155x3
175x5
175x5
175x5


Dumbbell Bench Press 4 x 8
75sx8
75sx8
75sx8
75sx8


Seated Dumbbell Shoulder Press 3 x 8
50sx8
50sx8
50sx8


Tricep pushdowns 3 x 10
Level6x10
Level6x10
Level6x10


Decline weighted situps 3 x 10
18x10
18x10
18x10


Notes: Awesome workout today, I felt like i was in the zone. I'm positive i can bump the weight up to 180-185 next workout for incline bench. Might also use 80s for flat and 55s for shoulder press.

[frenchie10575]

30min rowing
300 jumprope skips

[frenchie10575]

1st workout
Squat 2-3 x 5
95x8
135x5
185x3
225x5
225x5


Pullthroughs 3 x 10
42.5x10
42.5x10
42.5x10


DB rows 4 x 6
80sx6
80sx6
80sx6
80sx7


Seated incline alt Hammer curls 3 x 8
30sx8
30sx8
30sx8


Seated donkey Calf Raises 3 x 15
65x15
65x15
65x15


Notes: ****ing quad still hurts so i might switch to box squats...

[manatwork88]

1st workout
Squat 2-3 x 5
95x8
135x5
185x3
225x5
225x5


Pullthroughs 3 x 10
42.5x10
42.5x10
42.5x10


DB rows 4 x 6
80sx6
80sx6
80sx6
80sx7


Seated incline alt Hammer curls 3 x 8
30sx8
30sx8
30sx8


Seated donkey Calf Raises 3 x 15
65x15
65x15
65x15


Notes: ****ing quad still hurts so i might switch to box squats...

u cutting

[frenchie10575]

u cutting

slowly clean bulking

[frenchie10575]

2nd workout
Bench Press 3 x 5
barx10
95x8
135x5
185x3
230x5
230x5
230x4


Incline Dumbbell Bench Press 4 x 8
65sx8
65sx8
65sx8
65sx8


Military Press 3 x 8
95x8
95x8
95x8


Skull Crushers 3 x 10
55x10
55x10
55x10


Hanging leg raises Ab work 3 x 10
0x20
0x20
0x20

[frenchie10575]

30 min rowing
300jump rope skips

[frenchie10575]

3rd workout
Deadlift 2-3 x 5
135x8
225x5
275x2
315x4
315x4


Leg press 2 x 10
270x10
270x10


Chinups 4 x 6-10
15x9
15x8
15x7
15x6


Close grip EZ bar curls 3 x 8
65x8
65x8
65x8


Calf Raises 3 x 15
65x15
65x15
65x15

[omg_otters]

3rd workout
Deadlift 2-3 x 5
135x8
225x5
275x2
315x4
315x4


Leg press 2 x 10
270x10
270x10


Chinups 4 x 6-10
15x9
15x8
15x7
15x6


Close grip EZ bar curls 3 x 8
65x8
65x8
65x8


Calf Raises 3 x 15
65x15
65x15
65x15


courage mec!

Keep it up!

[frenchie10575]

4th workout
Incline bench press 3 x 5
barx10
95x8
135x3
155x2
185x5 PR :D
185x5
185x5

Dumbbell Bench Press 4 x 8
75sx8
75sx8
75sx7
75sx8


Seated Dumbbell Shoulder Press 3 x 8
50sx8
50sx8
50sx8


Tricep pushdowns 3 x 10
Level6x10
Level6x10
Level6x10


Decline situps(6lbs ball behind head) 3 x 10
6x10
6x10
6x10

[frenchie10575]

Couldn't do cardio last thursday because of some studies so i did some today

30min rowing
300 skips

[frenchie10575]

1st workout
Box Squat 2-3 x 5
95x8
135x6
185x3
225x1
275x2
245x5


Pullthroughs 3 x 10
42.5x10
42.5x10
42.5x10


DB rows 4 x 6
80sx6
80sx6
80sx6
80sx6


Seated incline alt Hammer curls 3 x 8
35sx8
35sx8
35sx8


Donkey Calf Raises 3 x 15
65x15
65x15
65x15


This will be my last week of SBPR, i'll be switching to my personal 4day split after which i will post soon

[frenchie10575]

Here's the template, days may vary depending on my job schedule

Mon-Chest/Bi
BB bench press 3x5
Incline BB press 3x10
Weighted Dips or BB decline press 3x10
DB flys 3x10
Close grip EZ bar curls 3x10
Hammer curls 3x10
Alt DB curls 2x15

Tues-Legs
Squats 3x5
Leg press 3x10
Lunges 3x10
Leg curls 3x10
Calf raises 3x15

Wed-Back/tri
Deadlifts 3x5
BB Rows 3x10
Weighted Chinups 3x10
Skullcrushers 3x10
Overhead extensions 3x10
Rope Pulldowns 2x15

Thurs-cardio

Fri-Shoulders/traps
Military press 3x5
Arnold press 3x10
Lateral raises 3x10
BB Shrugs 3x10
Behind the back BB shrugs 3x10

Sat- cardio

Sun-cardio

[frenchie10575]

went on a 3mile run today

[frenchie10575]

2nd workout
Bench Press 3 x 5
barx10
95x8
135x5
185x1
230x5
230x5
230x5(help from spotter on the last rep?)


Incline Dumbbell Bench Press 4 x 8
65sx8
65sx8
65sx8
65sx8


Military Press 3 x 8
100x8
100x8
100x8


Skull Crushers 3 x 10
55x10
55x10
55x10


Decline situps 3 x 10
10x10
10x10
10x10

[frenchie10575]

35min on the treadmill
5+mph
2.76miles
3x20 leg raises

[frenchie10575]

3rd workout
Deadlift 2-3 x 5
135x8
225x5
275x1
305x5
305x5


Leg press 2 x 10
270x10
270x10


Chinups 4 x 6-10
15x8
15x7
12.5x7
12.5x6


Close grip EZ bar Curl 3 x 8
75x8
75x8
75x8


Leg press Calf Raises 3 x 15
270x15
270x15
270x15

[frenchie10575]

3mile morning run today but i had a protein shake beforehand and im about to eat my carb meal

[frenchie10575]

Overdosed on Nutella on my baguel this morning so i decided to run with my dog instead of walking her

30min jog+300jump rope skips

[frenchie10575]

4th workout
Incline bench press 3 x 5
barx10
95x8
135x5
155x1
195x5
195x5
195x5 :D


Dumbbell Bench Press 4 x 8
75sx8
75sx8
75sx8
75sx8


Seated Dumbbell Shoulder Press 3 x 8
50sx8
50sx8
50sx8


EZ bar tricep extensions 3 x 10
55x8
65x8
65x8


Leg raises 3 x 10
0x20
0x20


Notes: going for 55s for seated db shoulder press next time but i <3 incline bench now

[frenchie10575]

3mile run

[frenchie10575]

Yearly june progress

http://i49.photobucket.com/albums/f260/frenchie10575/pp.jpg

[frenchie10575]

1st workout
Squat 2-3 x 5
95x8
155x5
195x1
235x5
235x5


Pullthroughs 3 x 10
42.5x10
42.5x10
42.5x10


BB rows 4 x 6
175x6
175x6
175x6
175x6


Hammer curls 3 x 8
35sx8
35sx8
35sx8


Donkey Calf Raises 3 x 15
55x15
55x15
55x15


Notes: Damn quad started to hurt after squats. Happy about BB rows though :D

[frenchie10575]

20min rowing
500jump rope skips

[frenchie10575]

2nd workout
Bench Press 3 x 5
barx10
95x8
135x5
185x3
235x3
225x4
225x3


Incline Dumbbell Bench Press 4 x 8
70sx8
70sx8
70sx8
70sx7


Military Press 3 x 8
55sx6
55sx6


DB flys
35sx10
35sx10

Skull Crushers 3 x 10
55x10
55x10
55x10


Leg raises 3 x 20



Notes: this workout ****ed me over today. so pissed. It's time for a change so im switching to:
Mon-Legs/shoulders
Squats-3x5-8
Leg press 3x10
Lunges 3x15
Military press 3x5-8
Lateral raises 3x10
BB shrugs 3x15

Tues-cardio

Wed-Back/Bi
Deads 3x5-8
Rows 3x10
Chins/Pullups 3x10
Hammer curls 3x10
Close grip EZ bar curl 3x10

Thur-cardio

Fri-Chest/Tri
BB flat bench 3x5-8
BB incline 3x5-8
DB flys 3x10
Weighted dips 3x10
Overhead extensions 3x10
Pulldowns 2x15

Sat-cardio

Sun- cardio

Any recommendations? maybe reorganise the split to
Mon-chest/tri
Wed-back/bi
Fri-Legs/shoulders?

[frenchie10575]

3mile run

[frenchie10575]

Started my new split today

Squats
Vsquats 40x8
135x5
185x3
205x8
215x7


Leg press
180x10
270x10
360x10


Lunges
40x15(each leg)


Military press
barx10
95x8
115x8
135x5


DB lateral raises
25sx10
25sx10
25sx10


BB shrugs
185x15
205x15
195x15


Notes: I did 1 warm up set on Vsquat machine because the power racks were taken but I did the rest on a barbell. My legs were dead and i did the lunges wrong(instead of alternating each leg i did 15reps for each leg straight because i was on a machine with cables) which kindve killed my right quad so i stopped right after that. Military was okay but im going to improve quickly. My form was off on the 205lbs shrugs so i might just use cables or DBs. Overall i liked the workout

[frenchie10575]

3mile run

[frenchie10575]

Me and a friend did a lulz workout at a different gym with guest passes so i managed

Deads
135x8
225x5
275x5
285x3


DB Rows
75sx8
75sx8
75sx7


Chins
10x8
10x7
10x6


Lat pulldowns
80x10
90x10
100x10

Hammer curls
30sx10
30sx8
27.5sx8


Alt DB curls
25sx8
25sx8
27.5sx8


Notes: Could have done alot more on deads but there was no grip on the bar.

[frenchie10575]

30min rowing
1min plank
30crunches
1x60 calf raises
200jump rope skips

[frenchie10575]

BB flat bench
barx10
95x8
135x5
185x2
225x4
205x7
215x5


Smith incline
115x10
165x9
165x7


Weighted Dips
35x7
25x8
25x7


DB flys
30sx10
30sx10
35sx10


Overhead extensions
55x10
60x7
65x10


Pulldowns
32.5x15
32.5x15




Notes: I didn't have a spotter for bench so i didn't try to push out extra reps. I definetely plateaued on bench so I'm going to do lighter weight higher reps(good idea?) probably do around 185x10. I need to catch up for weighted dips, im far behind. The first and third sets of overhead extensions were on a EZ bar but the second was on a straight bar which made it more difficult.

[frenchie10575]

Legs/Shoulders

Squats
95x8
135x5
185x8
205x8
215x8 :D


Leg press
270x10
270x10
320x10


Cable lunges
35x15

Military press
95x8
115x8
135x6.5


Seated DB lateral raises
25sx10
25sx10
30sx10


BB shrugs
175x15
185x15
195x15

Notes: It was crowded today but I was happy with that last set of squats. Veins were popping out but I only did 1set of lunges because the quad was still hurting.

[frenchie10575]

3mile run

[frenchie10575]

Back/bi

Deads
135x8
225x5
275x8
285x5
295x5


Rows
145x9
155x7
165x6


Chins
0x10
5x8
7.5x6


Alt Hammer curls
30sx10
30sx10
30sx10


Alt DB curls
25sx10
25sx10
25sx10


Forearm curls
barx60
barx60


Notes: Was pretty tired today. Wasn't feeling the energy but had a huge pump afterwards. Completely exhausted after the workout.

[batmanman]

wut r Vsquats?

[frenchie10575]

wut r Vsquats?

Deep squat machine. Zak knows what im talking about

[frenchie10575]

2x10(16lbs ball behind head) decline situps
1x15 ab rollers
30min run at ~5.0mph. 2.5miles

[frenchie10575]

Chest/tri

BB flat bench
barx10
95x8
135x5
155x3
185x8
205x8
225x5


BB/smith incline
135x10
145x10
155x6


Weighted Dips
15x10
15x8
15x6


DB flys
30sx10
30sx10
35sx10


Overhead extensions
55x10
65x8
65x8


Pulldowns
Level4x15
Level5x15
Level5x15


DC extreme chest stretch

[frenchie10575]

3mile run

[frenchie10575]

Legs/shoulders

Squats
95x8
135x5
185x8
205x8
225x5


Leg press
230x10
270x10
360x10


Calf raises
100x15
110x15
120x15


Military press
95x8
115x8
135x7 :D


DB lateral raises
25sx10
30sx10
30sx10


BB shrugs
175x15
185x15
195x15


Notes: Felt awesome after military press, gave it all I could and got 7reps on 135. Went to the pool with friends today and I was getting quite alot of looks when i walked around shirtless :D boost in self confidence

[frenchie10575]

Back/bi

Deads
135x8
225x5
245x1(double overhand)
275x8
285x5(slow and controlled no bouncing)


Rows
135x10
155x8
165x8


Chins
7.5x10
10x8
10x7


Hammer curls
25sx10
30sx10
30sx10


Close grip EZ bar curls
55x10
55x10
60x10


Forearm curls
45x60
45x60


Notes: Disappointed in deads but i can feel it in my lower back so im watching out. Huge bicep and forearm pump :D. Changing to reverse grip bb rows next week

[frenchie10575]

3mile run

Weight taken today: 174lbs

[frenchie10575]

Chest/tri

BB flat bench
barx10
95x8
135x5
155x1
185x8
205x8
225x4


BB incline
135x10
155x8
165x6


Weighted Dips
15x10
20x8
20x8


Overhead extensions
55x10
55x10
65x8


DB flys
30sx10
35sx10
35sx10


Pulldowns
32.5x15
32.5x15
32.5x15

[frenchie10575]

35crunches
35leg raises
3min plank
3mile run

[frenchie10575]

Im going to stop posting in this section due to lack of replies but i still have mine in the workout journal section