Goal - 240lb lean in 9 months

[raceto240lean]

240 at a low bodyfat will be my main focus and i will try and get there for august next year currently at 205 at new pics (pics go from old - new even though there is only a few months in them) im 205 now and i shouldnt have to go lower than 190lb to acheive the bodyfat im looking for

3 month ago i think about 215-225




last month better quality pics heavier here about 225-233




then last night but the back picture is older and from when i was around 240lb but the rest i am a measly 205 at the heaviest i got down to below 200lb a few days ago after eating no carbs for a few days













i am fairly light atm but will get pretty lean then i wont have to worry about constantly cutting/bulking and i can focus on getting as big as possible for 8-10 months

i have lost some strength on some exercises such as squat/deadlift/bench but the other lfits arent going up a lot but they seem to be maintaining atm or going up slighlty

best lifts

bench 320lbx11 wide grip and 375lbx3 close grip
deadlift- 565x1
squat 395x6 atg and to a box i use different stances so varies but narrow stance 315x19 and wider stance 405x9 belt only
flat db 145lbx9
incline bp 255x10 (need to get this back up )
strict barbell press 195x7
setaed db pres 123lbx3

i use different form sometimes so it is hard to judge progress on some lifts dont really care as long as i am getting bigger but when i start gaining weight back i will gain a lot back on deadlift hopefully hit 600lb before christmas also i hope to gain some much needed size on chest/arms/calves my lagging bodyparts


current split is

mon-legs/calves
tue-back/biceps/abs/
wed-chest/shoulder/triceps/
thu-legs/calves
fri-back/biceps/abs
sat-chest/shoudlers/triceps
sun-biceps/abs/calves (weak bodyparts)

1-2 work sets and 3-4 aexercises a muscle group depending on size

feel free to offerr advice or ask any questions

[raceto240lean]

LEGS
deadlift-warm up then 505lbx3 had 4 but ddint want to hitch it
squat- testing knee wraps out felt strange did 405x2 and a few sets with 315
romanian deadlift 455x6
hack squat very little rom not my usualy style 5platesx8 4x10
sumo deadlift 405x7
leg extension 4-5 sets
hamstring curl 1 leg 2 sets
standing calve rasie 1 set cba lower back is all knotted up again feels injury prone i may swap some stuff around in here too much deadlift stuff and not enough quad work

[raceto240lean]

back/biceps
neutral grip pulldown 90kgx10 95kgx8 strict
bent over rows 275x15 315x10 strictish
cable row 100kgx12 strict 118kgx2-3 too heavy
shrugs 405x8 315x3 sets as many reps as i could
pulldown wide grip 80kgx9 90kgx6
ez bar curls hands hurt too much for some reason so just did....
ez preacher curls 3-4 sets of 75lb for 15 reps then up to 95lbx9 reps with loose form
1 arm cable curl setting4x15 setting 5 x9

i try and stay stricter on most exercises except the bent over rows i will add another bicep exercise in next time

[CupraZ]

Thats a great progression there Raceto! Big ass volume as well. Keep up the good work!

[raceto240lean]

Thats a great progression there Raceto! Big ass volume as well. Keep up the good work!

thanks i try and use more volume now keeps away from injury and feels the muscle has been worked a lot more

chest/shoulders/triceps today
wide grip bench 315x9
narrow grip strict 275x7
incline dbs 47.5kgx7 then did for them for 8 and did a drop set with the 35kgs for about 12 reps i try and do these more slow and controlled rather than focusing on moving heavier weights
peck deck just did 5 sets 8-15 reps
incline db flyes 27.5kgx12
clean and press - testing form did sets with 135lb 165lb and 185lb
seated paused barbell press 165x8
side laterals strict 15x10 then a few dropesets and repeat
one arm db extension 17.5kgx8 dropsets ect...
skull crushers/overhead extension 75lb x 30-4 sets about 8 reps each exercise
reverse grip pushdowns 30kgx15

[raceto240lean]

deadlift 4 warms ups then 515x2- easy 2 should have went for 3 would have been easy still
narrow stance box squat 3-4 warm ups then 365x6 385x3 gona stop using knee wraps dont get anything out of them then drop set to 315x6 with no wraps
leg press 8 ppsx13
sumo deadlift 415x3 **** hips still sore and they will be next leg workout if i keep doing these gona stick to romanians/sldls
leg extension 4 sets high reps
hamstring curl just 1 set
rope crunches 40kgx20 45kgx16 50kgx4 too heavy
sit ups/leg raises

[CupraZ]

Those are some brutal DL's! And it was easy I cant even rep it once FML

[raceto240lean]

Those are some brutal DL's! And it was easy I cant even rep it once FML

lol you will get there just be consistent it was actually a pb for me but my goal is at least 600 before christmas so i will need to put the work in deadlifting 2x a week atm hope gains keep coming

[raceto240lean]

back/biceps
bent over rows did these narrower grip focus on contraction 225x15 275x8
shrugs strict 365x14 then x8 ridiclous how weak i am on these actually is pathetic
nutral pulldown different machine 55kgx14 different handle 60kgx8
cable row strict 100kgx11
pulldown wide 50kgx9 narrower grip 55kgx12
t bar rows 4 plates x17
few sets of pull ups
preacher curls 95lbx10 x8
ez curls not much rest after preacher 95lbx20
1 arm cable curl 25kgx12 x10 x 10 then a few dropsets
few superset light stuff

[raceto240lean]

chest/shoulders/triceps rushed today
flat bb wide not strict 325x7
strict narrow grip 275x7 drop set225x8
incline dbs 52.5kgx7 47.5kgx15
incline barbell 225x6
peck deck 4 sets
tried new shoulder stuff didnt like did a few sets of laterals and some supersetted stuff not a lot really probaly 8 set for shoulders all together
1 tricpe exercise i will jjust train them tommorow witrh bicepsw/calves/abs

[raceto240lean]

still hovering around 205lb still getting leaner

arms/abs
decline crunches +10lbx16 +15lbx8 lower back never gets a rest its so tight and knotted even these hurt it now
rope crunches 35kgx25
crunches +10lbx10 few bw sets
leg raises/crunches with twist few sets
preacher curls ez bar 100lbx10 x12 x9
didnt go heavy on anything else just supset a few tricep exercises and another few sets of biceps on cables

need to sort lower back out deadlifting 525 tommorow and its constantly knotted up

[raceto240lean]

legs
deadlift 525x3 easy 4th got stuck on tracksuit bottoms
narrow stance squat 365x6-7 315x12 315 set was easy just get lazy
hack squat wide half reps 4platesx12
leg extension 4-5 sets high reps
few sets of 1 leg ham curls

adding romanians next time deadlifting was best for a while 240kg@93kg i think ill still be able to add another 20-35lb and not lose any reps judging by how easy the 525 was

[raceto240lean]

back/biceps
bnent over row elbows in 225x17 275x12 275 set bad form
shurgs trict 385x12 385x9 315x25 narrower grip on 315
4-5 sets of pulldowns not worth writing
cable row 100kgx13
1 arm rows
preacher curls 100lbx12 x11
db curls
hammer curls
need to track weights more carefully people sat about on machiens not doing anything for ages messed up my routine lazy twats

[raceto240lean]

i have ate an absolute ridiclous amount of calories today still hungry back on diet tommorow

not doing chest/shoudlers/triceps on same day too much for 1 sessions end up missing out stuff
flat barbell wide 320x8
narrow grip no arch 275x7
wider bad form 225x17
incline dbs 55x6-7 47.5kgx15
bicep was hurting so couldnt do any fly movements
incline barbbell light 135x20 185x12 easy just getting a few sets in
db shoulder press 45kgx7 dam im weak on these now 52.5kgx6 is pb i will get back up to there
laterals 2 sets strict 175.kgx10 pretty good for these strict ones
front rasies 95lbx20
1 arm db extension 15kgx12

wish i had done more of everything tbh new split will be
thursday-legs
friday-back/biceps
saturday-chest/triceps
sunday-shoulders/biceps
repeat on monday
abs/cavles every 2 days will be able to start doing calves again lower back has been hurting on standing calve raises so been lazy in the past few weeks

onto the 535 deadlift for hopefully 4 reps tommorow will be happy with 3 still

[raceto240lean]

deadlift 535x3 easy
narrow stance box squat 375x4 315x8 so lazy on315 set and 375 set i just felt weak
romanians stopped at 405
missed out hack squats
leg extensions 5-6 sets high rweps
hamstrinc curl 2 sets 25-35 reps
rope crunch
leg raises
decline crunches

need to get this workout sorted might have to stick to higher reps on squats

[raceto240lean]

back/biceps
bent over row elbow in 225x20 275x12
shrugs 385x17 385x13 narrowwer grip 315x28
cable row 100kgx13
3-4 sets pulldown different handles
t bar row 4x15 ffs love these but i have no one to stand on the bar for me so it kept flying upwards annoying because i really like these
straight bar curls 115x10 125x7 115x17
preacher curls ez bar 95x14 115x8
hammer curls 27.5kg high reps and the n a few drop setts
chin ups bwx10

[raceto240lean]

chest/triceps
narrow grip strict flat bench 295x7 315x4
partial reps wide girip flat bench 225x15
incline db 57.5kgx5 47.5kgx13
incline bar 225x7 185x15 partial reps
incline flyes 30kgx9
peck deck hurt shoulder/bicep so wont be doing any more
skull crushers ez bar 95lbx13
one arm db overhead 16x10
few sets of pushdwons

[raceto240lean]

shoulder/biceps
strict press standing 135x17 135x13 135x11 supperseted these with db front raises with a different grip 22kgx15 22kgx18 22kgx6
laterals 17.5kgx8 4 other sets with 15s and drop sets with 8kgs
straight bar curls 135lbx9 135x7 95x23]
ez cbar preacher curls 95x21

did a few other things but just higher isolation stuff didnt write down

[raceto240lean]

legs
deadlift 545x2
squat to bench narrow stance 365x10
sldl sumo stance 315x8 dont like these prefer narrow stance
leg extension
hamstring curl
few ab exercises

[raceto240lean]

upper body
bent over row close grip 285x12
shrugs 395x16
pull ups bw x 14 pretty bad to be honest
straight bar curls 115x13
high incline bb 225x11 easy
flat db 65kgx5 swap this to narrow grip bench next time
add in incline flyes here next time
strict press 140lbx15
side laterals 15kgx15
standing rear delt flyd 24kgx17
skull crushers ez bar 95lbx12

[raceto240lean]

legs
deadlift 550lbx3
narrow box squat used wraps 385x7 then no wraps 315x15
leg extension 3 sets 25 reps with max weight +45lbx12 then a strict set
2 leg hamstring curl dont remmber weight
rope crunches 45kgx15
leg rasies
decline crunches
standing calve raises 120kgx20

[raceto240lean]

chest/shoulders
high incline 245x10
incline db 52kgx10
narrow grip flat barbell strict 275x7
incline fly 30kgx11
strict press stanind 145x15 i think
side laterals 15kgx14
rear delt raises standing 27.5kgx15

[raceto240lean]

back/arms
bent over now narrow grip strict 295x10
shrugs strict 405x15 + 4 reps not strict
neutral pulldown 90kgx14
pull ups + 8kg x 10
straight bar curls 135x11
ez bar preacher curls 115x10
skullcrushers 115lbx10
one arm db overhead 17.5kgx10

[raceto240lean]

legs
deadlift 555x1 felt good but this is the 3rd time deadlifting this week and i also trained back yesterday and only 2 days before that so not enough recovery by far ill give 565 a go for 2 reps in 4 days see how that goes and swap to romanian deadlifts if it goes bad but i really do need some recovery time
squat-considered going light but just added 5lb and got same reps as last time still pretty easy 390x7 narrow stance and to a box used wraps
leg extension about 7 sets
2 leg hamstring curl 1 set
1 leg hamstring curl 3 sets
seated calve raises with dbs 35x25 42x15

bit of cardio tommorow monday back tuesday chest then wenesday legs hopefully this is enoguh rest

[raceto240lean]

just cardio and abs today

decline crunches +10lbx10 lower back hurting on this
leg raises did 5-6 sets of this will do this as my main ab exercise now as i can just put a db between my feet and it feels good +6kgx10 +6kgx10 +8kgx8
5-6 sets of different ab machines

[raceto240lean]

back/biceps
narrow grip rows lost form a bit on these 315x12
strict shrugs 415x16
neutral grip pulldown 95kgx14
pull ups wide grip +9kgx11
chin ups +43kg x 7

was looking forward to doing bicep but forogt wrist wraps no point even doing without these

[raceto240lean]

diet finished at 91kg waist got down to just under 33" relaxed

incline bp 255x8 had to unrack by myself suprised i unracekd it
incline db 55kgx8
flat strict bench narrow grip 285x7
incline flyes 32.5kgx8
strict press i do a lot of half reps for these 155x15
side laterals strict 17.5kgx8 few drop sets
rear delt raises 27.5kgx13
skukllcrushers 125lbx4 too heavy
few isolation things
straight barbell curls 140lbx8
seated db curls 25kgx15

[raceto240lean]

legs
deadlift 565x1 585x fail got it too below knees i could do it next week but no point doing 1rms every week
narrow stance box squat knee wraps 405x8 easy just lost balance slightly on 6th and put me off for the last reps
leg extensions just 1 set today focus on progressing on weights in the coming weeks same for all other isoaltion stuff the reason i dont write weights for these things is that the machine doesnt have the number on
2 leg ham curl
1 leg ham curl
leg rasies off bench +10kgx10
decline crunches +10lbx15

next week will be
narrow box squat w/wraps
romanian deadlifts
sldl
leg extension
2 leg curl
lying leg raises
decline crunches
migh tdo rope crunches
standing calve rasies
seated db calve raises

diet worked out as of today
protein 331 - usually have maybe 40g more but i couldnt cook chicken today
carbs 650 - some bad stuff today only about 100g of bad food other was 200g oats/about 10 slices of bread/weetabix/potaotes/rice usualyl have choclate before train and sometimes after
fat 150 - never thought this was so high tbh but i used to ahve around 250g a day so this will be ok

overeall calories for today was about 5500 will be eating 4.8k-5k a day much easier now than it used to be and diet is a lot healthier now and i eat that maqny carbs on purpose i think 400 pro 600 carbs 130 fat will be my regular diet doesnt matter too much too me as long as i get at least 4.8k calories a day and 350+ protein which is easy i will be fine

[raceto240lean]

diet about 5.2k today about 420g protein

back/biceps
bent over rows narrow grip not very strict on these any more 325x11
shrugs strict 425x19
neutral grip pulldown 100kgx14
pull ups +10kg x 10
pulldown palms facing me wide girp 85kgx12
barbell curls 145x10
preacher cur ez bar 120lbx8
seated db curls 27kgx15 harder than i thought it was going to be
wrist curls 135x15 2 sets

[raceto240lean]

chest/shoulders/triceps
incline barbell 275x7 bar rotating had a lift off this time but not a very good one
decline db 60kgx6 db was falling apart and bench is awful
incline flyes 30kgx12
dips +24kg x 22
strict press last few reps push pressed 165x13
skullcrushers 95lbx15
side laterals 15x17
differnt laterals holding at top 12kgx12
rear delt flyes 30kgx14
pretty good workout