Soljah808's Path To Greatness

[soljah808]

this is my new workout plan, right now im about 190 from the holidays, im gonna go for as much lean mass and fat loss as possible from now till August. My goal is to be a real solid 205-215 pounder and play d end for my school. this is my workout so far, let me know if i should change anything.
i cant lift for a few weeks due to gyno surgery, but ill be sure to do all i can to stay in shape. my doc ses i can lift hard after 6 weeks post op but **** that im going back no later then 4.

SUPPS
Superpump250
Abdominal Cuts (it was cheap i wanted to just try)
Lean Mass Builder Whey Protein

Stats
5'11
190 lbs.
BF%: im guessing somwhere around 20.
BENCH 215x1
SQUAT 185x15
sorry i dont deadlift, even though i should
40 yard dash 5.2ish
vert 22


GOALS
205-215 12-14% BF
Bench 225x10
Squat 275 x10
4.9 40 yard dash
27 inch vert.

do you think this is plausible? let me know if my goals are an extreme reach
i also need help on my diet,


WORKOUT
This includes at least one mile of jogging everyday, im also gonna throw sprints in soon

MONDAY ? CHEST/TRIS/BIS
CHEST
BB Flat Bench - 4x8
DB Incline Bench - 3x10
Pec Fly Machine - 3x10
TRIS
Skull Crushers - (7,7,14) x 3
BIS and FOREARM
BB Curls 21's x 2
EZ Bar Curls - 3x8
Reverse Ez Bar curls - 2x10



TUESDAY ? LEGS/BACK/SHOULDERS
LEGS
Power Cleans - 3x6
Squats 3x10 + 1 set of 135
Hamstring Curls - 3x10
LEGS
Seated Row - 3x10
Lat Pull Down - 3x10
SHOULDERS
DB shoulder Press - 3x10
Upright Rows - 3x8
Shrugs - 3x15


WEDNESDAY
ABS/CORE



THURSDAY ? CHEST/TRIS/BIS/FOREARM
CHEST
DB Bench - 4x10
BB incline - 3x10
BB Decline - 3x15
TRIS
Rope Pulldowns - 3x10
Dips - 3x10
BIS
DB hammer curls - 3x10
Negatives - 3x10sec.
FOREARMS
Rope
DB



FRIDAY ? LEGS/BACK/SHOULDERS
LEGS
Box Jumping Drills
Leg press - 3x10
Lunge Holds - 3x45sec
BACK
Seated Rows - 3x10
Lat Pull Down - 4x8
SHoulders
Wide grip upright rows - 3x10
Front Raises - 3x8
Lateral Raises - 3x8
Shrugs ? 3x15

[rdrb]

Deadlifts FTW.

[soljah808]

Deadlifts FTW.

i know...they are crucial..i might just force myself to do them..i just have had bad experiences with it

[baseballmaui]

i know...they are crucial..i might just force myself to do them..i just have had bad experiences with it

they'll help u with explosive power, sub'd
check mine out =P

[soljah808]

this is gona be my diet
BREAKFAST
1 cup of oatmeal.
1 glass of milk
Multi V
Fish Oil

Lunch
2 TurkeyWraps (whole wheat wrap)
Water
Marathon Bar

++post workout protein++

Dinner
Whatever my mom makes but maybe only a half scoop of rice and mostly the meat and vegtables.

[user787877877]

Subbed

[princetyler11]

how'd your gyno surgery go?

gl with your goals etc.

[al_77]

this is gona be my diet
BREAKFAST
1 cup of oatmeal.
1 glass of milk
Multi V
Fish Oil

Lunch
2 TurkeyWraps (whole wheat wrap)
Water
Marathon Bar

++post workout protein++

Dinner
Whatever my mom makes but maybe only a half scoop of rice and mostly the meat and vegtables.

Your breakfast lacks any good protein sources, go w/eggs

[Delusional]

Your breakfast lacks any good protein sources, go w/eggs

This and your not eating much.

gl on your journal

[soljah808]

how'd your gyno surgery go?

gl with your goals etc.

so far my surgery is lookin good. im 2weeks post op and it looks better everyday. still cant work out for a bit, but i wanted to get a jump on a plan so when i do get back i no exactley what to do.

[soljah808]

honestly, do you guys think my goals of 1.losing fat, getting stronger, faster, quicker and more explosive at the same time are not possible?

[soljah808]

So today was my first day back to lifting. I am very limited to what i can do for 2 more weeks. i deadlifted (for the first time, felt great). did tricep pulldowns/light dips. and my bicep workout as well as core and leg press and calve raises. felt really good. kept my diet in check and eveerything. hopefully by 2 weeks from now i can go back to doing everything normally. btw i deadlifted 135 i think(uber weak)

[user787877877]

Nice job breh. I love deadlifting! feels amazing. What rep range did you use?

Doctor said 2 more weeks?

[soljah808]

Nice job breh. I love deadlifting! feels amazing. What rep range did you use?

Doctor said 2 more weeks?


i did 3 sets of 5...the only sketch part is my weight room manager, who is very respectable is not letting me use a BB for deadlifts. hes making use this weird thiing that rolls on the weights. you stand inbetween and deadlift. idk how to explain it/ i cant find a pic of it. i feel it in my legs more and not in my lower back. i can do full lowerbody workout next week, then start of feb i can do full upper body.

[WK21]

i did 3 sets of 5...the only sketch part is my weight room manager, who is very respectable is not letting me use a BB for deadlifts. hes making use this weird thiing that rolls on the weights. you stand inbetween and deadlift. idk how to explain it/ i cant find a pic of it. i feel it in my legs more and not in my lower back. i can do full lowerbody workout next week, then start of feb i can do full upper body.

hex bar

[soljah808]

hex bar

ahh thats it. raped.

[user787877877]

i did 3 sets of 5...the only sketch part is my weight room manager, who is very respectable is not letting me use a BB for deadlifts. hes making use this weird thiing that rolls on the weights. you stand inbetween and deadlift. idk how to explain it/ i cant find a pic of it. i feel it in my legs more and not in my lower back. i can do full lowerbody workout next week, then start of feb i can do full upper body.
yeah thats a hex bar, Can u tell him that you would rather deadlift with a barbell because you want to do sumo and work your Hams/glutes more and overload the muscle. Just say that bull**** so you can use a barbell, IMO they are much better. But it can be embarrassing to say, so its up to you.

[soljah808]

yeah thats a hex bar, Can u tell him that you would rather deadlift with a barbell because you want to do sumo and work your Hams/glutes more and overload the muscle. Just say that bull**** so you can use a barbell, IMO they are much better. But it can be embarrassing to say, so its up to you.

im gonna try. the hex bar i admit though feels a lot easier on my back then from i tried deadlifting once a long time ago.

[user787877877]

im gonna try. the hex bar i admit though feels a lot easier on my back then from i tried deadlifting once a long time ago.

Well in that case maybe continue with the hex bar, but in the future Deadlift is something you are going to want to use.

[soljah808]

had my first upperbody workout today. wheph. hard

5x5 for flat bb bench went pretty well. did not lose much strength since being sidelined for 6 weeks. i was surprised.
3x8 of incline. could only hit the 50's. depressing but i hope it comes back.
did skullcrushers with legs up to hit the core. (hard).
got a good bicep workout in
did footwork drills. (rape)
then ran 3 laps. haha my cardio is **** now.

overall i feel super tired. but that is a great feeling. hardest part today was fighting the tempation to go to gnc and buy methyl 1-D and Formudrol. idk why but i really wanna take that ****. but i no its horrible for me.