My new Journal

[big n stupid]

I always stay far away from failure.

Week 1:



monday Bench Press - 225-5, 205-4, 185-5
Incline Bench Press - 135-9, 115-8
military- 155 for 5,160 for 4,165 for 3
upright row - 120 for 6,125 for 5,130 for 4.

tuesday speed squat - 125 for 8 sets of 2.Punching bag

wendseday yaterow - 155 plus bar for 3 sets of 5.
goodmorning - 75 for 3 sets of 8
wrist extensions - 2 10s on each side for 3 sets of 8
wrist curl - 125 for 3 sets of 8

incline closegrip -180 for 5,185 for 4,190 for 3
dips - 100 for 3 sets of 6
front barbell raise- 80 for 4 sets of 8

Saturday Squat-225 for 5,230 for 4,235 for 3.
Speed bench- 125 for 8 sets of 2

Sunday Preacher curl- 115 for 6, 120 for 5,115 for 6
reverse curl - bar plus 90 for 3 sets of 5
wrist roller


week:2


monday Incline Bench Press - 175-7, 165-6, 155-6
Bench Press - 195-6, 185-6, 155-6
Military - 160 for 4,165 for 3,155 for 5
upright row - 130 for 5, 120 for 6, 135 for 3.

tuesday speed squats-125 for 8 sets of 3.punching bag

wendseday yaterow - 160 plus bart for 3 sets of 5
good morning - 90 for 3 sets of 6
wrist extensions - 2 10 and a 2 and a half on each side for 3 sets of 7
wrist curl-130 for 3 sets of 7

incline closegrip - 185 for 5 ,190 for 4 ,195 for 3
dips - 110 for 6,105 for 6, 115 for 4
front barbell raise- 85 for 4 sets of 8

saturday squat - 230 for 5,235 for 4,235 for 4
speed bench - 125 for 8 sets of 3

Sunday Hammer curl - 65 for 3 sets of 4.Captain of the crush gripper.

[big n stupid]

Week:3 Incline Bench Press - 175-7, 165-6, 155-6
Bench Press - 195-6, 185-6, 155-6
military - 165 for 4,160 for 5,170 for 2
upright row - 135 for 4,125 for 6,140 for 3.

tuesday speed squats - 125 for 9 sets of 2.punching bag

wendseday yaterow - 170 plus bar for 3 sets of 4
good morning - 100 for 3 sets of 4
wrist extensions - same weight as last week cept add one rep per set
wrist curl - 135 for 3 sets of 7

incline closegrip - 190 for 5,200 for 3,195 for4
dips - 115 for 5,105 for 8, 120 for 3.
front raise- 90 for 4 sets of 7

saturday squat - 235 for 5,230 for 4,240 for 2
speed bench - 130 for 9 sets of 2



sunday preacher - 120 for 6,125 for 4,130 for 2
reverse grip - bar plus 100 for 3 sets of 3
wrist roller

Week :4 Bench Press - 230-6, 210-5, 185-6
Incline Bench Press - 165-5, 155-6, 145-5
Military - 170 for 3,160 for 6,165 for 4
upright row - 140 for 4, 130 for 5,145 for 2

tuesday speed squat -130 for 8 sets of 2,punchin bag.

wendseday yaterow - 180 plus bar for 3 sets of 3
goodmorning-105 for 3 sets of 5
wrist extensions- add 5 pounds and drop a rep
wrist curl- add a rep

incline closegrip - 200 for 4,195 for 5,205 for 2.
dips - 115 for 6, 110 for 7,125 for 3.
front raise - add a rep

saturday squat - 240 for 6,245 for 4,250 for 2
speed bench - 130 for 8 sets of 3

Sunday hammer curls - 70 for 3 sets of 3, captain of the crush.



Week :5 Bench Press - 245-4, 230-4, 205-5
Incline Bench Press - 175-6, 155-7, 155-6
military - 170 for 4 , 165 for 5,175 for 2
upright row - 145 for 5,135 for 3 ,150 for 2

tuesday speed squat - 135 for 9 sets of 2

wendseday yaterow - 185 plus bar for 3 sets of 3
good morning - 115 for 3 sets of 5
wrist extensions- add a rep
wrist curl-add 5

incline closegrip - 210 for 3,200 for 4,205 for 3
dips - 125 for 3 sets of 4
front raise - add 5 pounds

saturday squat - 250 for 5,245 for 6,260 for 3
speed bench - 135 for 8 sets of 2

sunday preacher curl - 125 for 6,130 for 4,135 for 2
reverse curl - bar plus 100 for 3 sets of 4
wrist roller.


Week :6 Bench Press - 265-3, 235-4, 205-6, 175-8
Incline Bench Press - 185-7, 175-5, 195-4
military - 175 for 4,170 for 5,180 for 3
upright row - 150 for 6,140 for 4,155 for 2

tuesday speed squat - 140 for 8 sets of 2

wendseday yaterow- 190 plus bar for4 sets of 4
goodmorning-125 for 4 sets of 4
wrist extesnions-add 5
wrist curl-add a rep

incline closegrip - 220 for 2, 210 for 4, 215 for 3
front raise-add a rep
dips - 125 for 3 sets of 5


saturday squat - 260 for 5,270 for 2,240 for 8
speed bench - 135 for 9 sets of 3


sunday hammer curl-75 for 3 sets of 3,70 for 4
captain of crush.

[big n stupid]

Week 7: Bench Press - 265-3, 235-4 (15-second rest/pause at the 3rd rep to complete 4
reps), 205-6 (r/p 5), 175-9 (r/p 6, 7, 8)
Incline Bench Press - 200-4, 165-5, 145-6
military- 180 for 4,170 for 6,185 for 2
upright row - 160 for 5,170 for 2,145 for 7

tuesday speed squats - 140 for 9 sets of 3

wendseday yaterow-200 for plus bar for 3 sets of 3.
good morning - 135 for 4 sets of 3
wrist extension- add a rep
wrist curl - add 5

incline closegrip - 220 for 3,215 for 4,210 for 5
front raise - add 5
dips - 135 for 3 set of 4

saturday squat - 265 for 2 sets of 4,270 for 3
speed bench - 140 for 8 sets of 2

sunday preacher curl - 130 for 6,135 for 4,140 for 2
reverse curl - bar plus hundred for 3 sets of 5
wrist roller.


week 8: Incline Bench Press - 200-5, 195-7, 175-9
Bench Press - 225-4, 205-5, 185-6
military - 190 for 3,175 for 5,195 for 1
upright row - 165 for 4,175 for 1,155 for 5


tuesday speed squat - 145 for 8 sets of 2


wendseday yaterow- 205 for 3,200 for 4,195 for 6,
goodmorning - 140 for 4 sets of 4
wrist extensions- add 5
wrist curl- add a rep

incline closegrip - 225 for 3,220 for 3,210 for 6
front raise - add a rep
dips-140 3 sets of 3

saturday - squat 270 for 4,275 for 3,280 for 2
speed bench - 140 for 9 sets of 3



sunday hammer curl - 75 for 4,70 for 5,65 for 6.number 2 gripper



Week 9: Bench Press - 265-3, 235-7, 205-9, 175-8
Incline Bench Press - 175-5, 155-6, 135-8
military - 200 for 2,175 for 6,165 8
upright row - 175 for 2,160 for 5,155 for 6


tuesday speed squat - 145 for 9 sets of 3

wendseday yaterow - 210 for 2, 200 for 5,215 for 1
goodmorning - 150 for 3 sets of 3
wrist extensions- add a rep
wrist curl-add 5

incline closegrip - 235 for 2,230 for 4,200 for 10
front raise - add 15 and drop a rep.
dip - 140 for 5,135 for 4,150 for 2


saturday squat- 280 for 3,270 for 5,290 for 1
speed bench - 145 for 8 sets of 2

sunday preacher curl - 140 for 4,145 for 3,150 for 2
reverse curl - bar plus 110 for 3 sets of 3



week 10" Bench Press - 275-3, 245-4, 215-6, 185-8
Incline Bench Press - 215-3, 235-2, 205-5
military - 200 for 3,185 for 5,180 for 6
upright row - 180 for 2,165 for 5,165 for 5


tuesday speed squat - 150 for 8 sets of 2


wendseday yaterow-210 for 3,200 for 6,215 for 2
goodmroning - 150 for 2 sets of 4,155 for 3
wrist extension - add 5
wrist curl-add a rep

incline closegrip-240 for 2,230 for 4,235 for 3
front raise-add a rep
dip-150 for 3 sets of 3

saturday squat-290 for 2,280 for 4,275 for 5
speed bench- 145 for 9 sets of 3


sunday hammer curl - 75 for 5,70 for 6,80 for 3
number 2 crusher


week 11: incline Bench Press - 260-3, 205-8, 215-7, 145-7
Bench Press - 225-5, 205-6, 185-6
military - 200 for 4,205 for 2,210 for 1
upright row - 190 for 1, 175 for 4,185 for 2

tuesday 150 for 9 sets of 3

wendseday yaterow-220 for 2,200 for 8,215 for 3
goodmorning- 4 sets of 4 with 160
wrist extension - add a rep
wrist curl add 5

incline closegrip- 245 for 2,240 for 3,235 for 4
front raise- add 20
dip-add 15

saturday squat- 295 for 2,285 for 4,300 for 1
speed bench - 150 for 8 sets of 2


sunday preacher curl - 150 for 4,155 for 3,160 for 2
reverse curl- bar plus 110 for 4 sets of 4
wrist roller- add 5 pounds


Final: Bench Press - 305-1, 265-4, 235-6, 205-7
Incline Bench Press - 270-3, 265-4, 250-7
military - 210 for 3,220 for
upright row-200 for 1,195 for 2


tuesday- speed squat - 160 for 8 sets of 2

wendseday - yate row - 230,225 for 2,
goodmorning-175 for 3 sets of 2
wrist extesion- add 5
wrist curl - add a rep

incline closegrip - 250 for 2,255 for 1,245 for 3
front raise- add a rep
dip- add a rep

saturday- squat 310 for 1
speed bench - 175 for 3 sets of 1

sunday- hammer curl 90 for 3 sets of 1,number 2 gripper.

[big n stupid]

I am currently on week 2.This should stay easy the whole time.I am hoping for a 310 plus bench.Then after this I will take a weak off and do Kyle's program off Fortified Iron.

[Fullback_45]

Nice and strong man. Good lifts everywere in general. Whats your stats, weight height, previous max's. Looks good though, keep it up.

[big n stupid]

Originally posted by Fullback_45
Nice and strong man. Good lifts everywere in general. Whats your stats, weight height, previous max's. Looks good though, keep it up.

5'11.
weight-210 curl-160
arms-17 military-200
age-16
bench-270
dead-390
squat-300

I have never done goodmornings before but the weight I chose for the program is really easy.All my lifts suck due to bodybuilding and taking too much time off.

[AMG]

Good luck with everything.

[big n stupid]

Thanks.

[big n stupid]

Everything has gone good so far except for the military press.

[AJ010]

wow, you've really gotten stronger! Good luck!

[big n stupid]

Any flaws in this program?

[AJ010]

Program looks pretty good.

[big n stupid]

Military will have to be changed as I suspected.No idea why it is doing this.Everything else is going good but I dont know if I will get my goals.****.I want to bench 400 befor i turn 19 but it doesnt look like it will happen.I am on week 4.

[big n stupid]

Military has stalled and so has upright rows.Everything else is going good though incline close grip is starting to slow in progress.