DLoNDoN's Road to Get Big

[DLoNDON]

Current as of May 27 2009
Height - 5'6
Weight - 117



My Goal



Let the games begin!

[DLoNDON]

Supplements
No Xplode
Casein
Whey
Centrum Multi Vitamin

Workout Plan
Monday:
Barbell bench - 4 sets, 6-8 reps
Barbell incline - 4 sets, 6-8 reps
Flies - 4 sets, 6-8 reps
Dips, if possible, weighted - 3 sets, 6-8 reps
Close-grip bench - 3 sets, 6-8 reps
Hammer, for triceps - 3 sets, 6-8 reps
Overhead extension - 3 sets, 6-8 reps

Tuesday:
Pull-ups, preferably weighted - 3 sets, warm-up
Dead lift - 4 sets, 6-8 reps
Lat pulls - 3 sets, 6-8 reps
Barbell rows - 4 sets, 6-8 reps; or dumb bell
Dumb bell curls - 3 sets, 6-8 reps
Barbell curls - 3 sets, 6-8 reps
Iso curls - 3 sets, 6-8 reps

Wednesday: OFF

Thursday:
Barbell shoulder press (standing) - 4 sets, 6-8 reps
Shoulder raises - 3, 6-8
Lateral extensions - 3, 8-10
Front shoulder extensions - 3, 8-10
Rear shoulder extensions - 3, 8-10
Shrugs - 4, 10

Friday:
Squats - 5, 6-8
Barbell lunges - 5, 6-8
(You're doing more sets since you're limited in leg equip.)
Dumb bell, calve extensions - 4, 10
(Do a giant set, followed by body weight extensions until failure.)
This will give you conditioning and power.
Body weight squat to vertical jump - 3 sets of 20.

This workout contains a lot of compound heavy lifting. Lift as heavy as you can with good form. Be honest with yourself. 4-6 weeks and we'll change it up. We need to start this all off building a solid core. You need it to build on. If you have any questions, you know my #.

Abs - 3-4 times a week. Train them like regular body parts. Non specific, three exercises, 3-4 sets, preferably weighted on rectus abdominals. But don't do weighted on obliques. Make sure to include lots of leg lifts.



Day Starting: Monday, June 1st 2009 =)

[DLoNDON]

Changes to workout
Iso Curls to Hammer Curls
Barbell shoulder press (standing) to Barbell shoulder press (seated)

[DLoNDON]

Day 1

Monday:
Barbell bench - 4 sets, 6-8 reps
100 x 7
105 x 7
110 x 5
115 x 5

Barbell incline - 4 sets, 6-8 reps
80 x 8
85 x 5
85 x 7
95 X 5

Flies - 4 sets, 6-8 reps
25 x 7
25 x 7
25 x 7
25 x 7

Dips, if possible, weighted - 3 sets, 6-8 reps
45 x 6
45 x 6
45 x 8

Close-grip bench - 3 sets, 6-8 reps
55 x 8 (too easy)
65 x 8
75 x 4 (=( died half way through the 5th one going up)

Hammer, for triceps - 3 sets, 6-8 reps
25 x 7
25 x 6
25 x 7

Overhead extension - 3 sets, 6-8 reps
25 x 8
30 x 5
25 x 5

Abs:
Sit Ups
50 (sit-ups) x 1 (time)
50 " " x 1 " "

Seated Sit Ups (weighted)
25 lbs x 25 (sit-ups)
25 " " x 25 " "


Notes:
I felt great for the first two exercises than got really tired. I didn't feel good for the rest of it felt light headed and just didn't feel good. Today was the first day I did two scoops of Nano vapor instead of one which may have been the problem. Overall though, I am glad to be working out. Some of the numbers weren't were I wanted them but hopefully next weekend I can improve in almost every category. Please feel free to post any suggestions or comments. Thanks.

[DLoNDON]

Day 2
Tuesday:
Pull-ups, preferably weighted - 3 sets, warm-up
10 pull-ups x 1 time
10 pull-ups x 1 time
10 pull-ups x 1 time

Dead lift - 4 sets, 6-8 reps
155 x 3
135 x 6
145 x 6
150 x 3

Lat pulls - 3 sets, 6-8 reps
55 x 8
60 x 8
65 x 5

Barbell rows - 4 sets, 6-8 reps; or dumb bell
80 x 8
80 x 6
80 x 6
80 x 6

Dumb bell curls - 3 sets, 6-8 reps
20 x 8
25 x 6
25 x 6

Barbell curls - 3 sets, 6-8 reps
55 x 6
55 x 6
55 x 4

Hammer curls - 3 sets, 6-8 reps
25 x 4
25 x 4
25 x 4

Abs:
V-Upsw
25 x 1
25 x 1

Notes:
Don't know what was going on with the Hammer curls? Also started with too much weight on the dead lifts.

[DLoNDON]

Day 3

OFF

[DLoNDON]

Day 4

Thursday:

Arnold Dumbbell Press - 4 sets, 6-8 reps
25 x 7
25 x 6
25 x 6
25 x 7


Barbell Incline Shoulder Raise - 4 sets ,10 reps
115 x 10
120 x 10
120 x 10
125 x 10

Barbell Rear Delt Row - 3, 6-8
75 x 8
80 x 7
85 x 7


Front shoulder extensions - 3, 8-10
15 x 8
15 x 8
15 x8

Rear shoulder extensions - 3, 8-10
10 x 8
10 x 8
10 x 8

Shrugs - 4, 10
135 x 9
135 x 10
135 x 10
135 x 10

[DLoNDON]

Friday:

Squats - 5, 6-8

135 x 8
155 x 6
165 x 6
175 x 5
180 x 3 (hurt soo bad)

Calve curls - 3, 10
35 x 10
55 x 10
75 x 6

[DLoNDON]

Monday:
Barbell bench - 4 sets, 6-8 reps
105 x 7
110 x 4
115 x 0 FAIL
110 x 0 FAIL

****ing pissed off

Barbell incline - 4 sets, 6-8 reps
95 x 3
95 x 5
95 x 3
100 x 2


Flies - 4 sets, 6-8 reps
25 x 8


Im pissed off my weights werent what they wanted. Im stopping for the day. Somethings just wrong today idk what it is.

[DLoNDON]

Tuesday:

Pull-ups, preferably weighted - 3 sets, warm-up
10 pull-ups x 1 time
10 pull-ups x 1 time
10 pull-ups x 1 time

Dead lift - 4 sets, 6-8 reps
135 x 8
145 x 6
155 x 4
165 x 5 =)

Barbell rows - 4 sets, 6-8 reps; or dumb bell
80 x 8
80 x 8
85 x 8
90 x 7

Dumb bell curls - 3 sets, 6-8 reps
25 x 6
25 x 6
25 x 6

Barbell curls - 3 sets, 6-8 reps
55 x 8
55 x 6
60 x 3

Hammer curls - 3 sets, 6-8 reps
25 x 4 *im dead*
25 x 4
25 x 5

[DLoNDON]

Thursday:

Arnold Dumbbell Press - 4 sets, 6-8 reps
25 x 8
25 x 8
30 x 6
30 x 5

Barbell Shoulder Press 4 Sets 6-8 Reps
55 x 6
55 x 7
60 x 5
60 x 5


Barbell Incline Shoulder Raise - 3 sets ,10 reps
120 x 10
125 x 10
125 x 10



Front shoulder extensions - 3, 8-10
15 x 8
15 x 8
15 x8

Rear shoulder extensions - 3, 8-10
10 x 8
10 x 8
10 x 8

[DLoNDON]

Friday:

Squats
145 x 8
155 x 8
165 x 7
175 x 5
185 x 1

Hamstring Curls
45 x 8
70 x 8
90 x 2

Thigh Extension
35 x 8
55 x 8
75 x 8

[DLoNDON]

Monday:
Barbell bench - 4 sets, 6-8 reps
105 x 8
110 x 6
115 x 4
120 x 3

Barbell incline - 4 sets, 6-8 reps
85 x 8
90 x 5
95 x 4
100 x 2

Flies - 4 sets, 6-8 reps
25 x 8
25 x 8
30 x 8
30 x 8

Reverse Dips - 3 sets, 6-8 reps
45 x 7
45 x 8
45 x 8

Close-grip bench - 3 sets, 6-8 reps
65 x 8
75 x 5
80 x 4


Overhead extension - 3 sets, 6-8 reps
25 x 8
25 x 7
30 x 6