Goal - 240lb lean in 9 months

[raceto240lean]

legs
romanians 455x10
narrow box squat 415x3 almost fell over
res tof workout was fast pace high reps supersetting stuff

resting up for a week or two will still be training but sticking to higher reps and supersetting stuff with little rest periods i think i need it and will be stronger for it

new routine after rest will be

chest/shoulders/triceps
flat barbell wide start on 315 (for 12+ reps hopefully)
incline barbell start on 245 (10-12 reps)
incline flyes 30kg for 12-15 reps
dips +24kg x 22 reps to beat
strict press with last reps push pressed start on 155 for 15-20 reps
skullcrushers 95lbx 15+ reps
side latereals 15kg start 15-20 reps
squeeze side lateral set 12kg start 10-15 reps
rear delt flyes 30kg start for 15 reps

legs/calves/abs
romanian deadlifts 465x 10-12
wide stance squat 365x no idea hopefully 15+ reps might use wraps
leg extensions + 70lb x 15-20
2 leg hamstring curl 80kg x 15
1 leg 70kg x
rope crunches 45kgx 15-20
leg raised weighted +9kg x ?
back/biceps
bent over rows narrow grip start on 275 for 15-20 reps
shrugs strict 405 for 20+ reps
neutral grip pulldown 100kg 15+ reps
pull ups start on bodyweight
add something else here
barbell curls start on 135 and will probaly get 12 reps and work on gettign this to 20 reps
preacher curls start on 100lbx20 and woerk up
seated db curls
wrist curls start on 135
so that will be new routine wont be posting in here for a week or two no point as my training will be light and i will not be writing it down so will forget half of it will be stronger for next week thogh

[Ben_the_builder]

On your initial post your split does not have a rest day. If you feel ok and are still making progress than continue on of course. If your progress slows down it may be due to lack of rest. Good luck brother!

[raceto240lean]

On your initial post your split does not have a rest day. If you feel ok and are still making progress than continue on of course. If your progress slows down it may be due to lack of rest. Good luck brother!

yea it was defintley the lack of rest my diet lasted about 7 weeks and in that time i didnt like to have a day off the gym seemed like it would be lazy and counter productive whilst i was dieting i am just planning on going light for a week then do 3 on 1 off split focusing on getting stonger/bigger thanks for the advice

[raceto240lean]

back to heavy trainiing today
shoulders
strict press standing 155x16 2 of these reps push pressed all were full rom aswell will try and get 20 with 165 but with some half reps
db press 47.5kgx10
side laterals strict 17.5kgx16
db rear flyes 33kgx9

then 3-4 sets of some isolation stuff like bar raises and squeeze side laterals not tracking weights on these

[raceto240lean]

back
deadlift off 45lb plates 455x7 knee was swollen so was cautious will go up to 475 and see how this feels next time if i get 8 will add 10lbs a wrokout for a while
bent over row wide grip 315x10 strictish and long rom

supersetted the rest of the rest of the stuff 8-15 reps of 5-6 exercises

[raceto240lean]

abs/calves
leg raises+10kgx15 reps
rope crunches 45kgx15
superset decline crunch/plank 15 reps and 45 seconds did 2 or 3 sets of this

seated db dalve raises 47.5kgx12
standing strict 100kgx20

[raceto240lean]

flat bench 295x12
incline 245x9
dips +27kgx21

superst
flat db
incline db
peck deck

3 sets each
pretty good hopefully 315x12 on bench might take a slightly wider grip

[raceto240lean]

squat regular stance with wraps 365x12
sldl 315x7 wont do again dont feel as good as they used to
leg press 1 leg a time 2ppsx15
then did 3 sets of
leg extension
2 leg hamstring curl
1 leg hamstring curls
with short rest periods

[raceto240lean]

straight bar curls 135x10 bad bar
3 sets of each in superset 10-15 reps
preacher curl ez bar 95lb
seated db curls 22kg
cable 2 arm curls 15kg

cgbp (narrow as i can go without wrists hurting) 225x13 easy but hurt hand earlier in day and as i was on the slippy part of the bar my hands would have slid out if i did more probaly had 16

3 sets of each in superset
skullcrushers 75lb
pushdown
db overhead


workout wasnt as good as i hope but gym was being renovated and all the equipment was cramped together so could only use bars/dbs

[raceto240lean]

shoulders
strict press 165x13 last 1 push pressed
seated db 110s x 6 pretty bad
side laterals 20kgx12
standing db flyes 35kgx9

same super set as last time
bar raises
side laterals
read delt flyes seated

[raceto240lean]

deadlift off 45lb plates 475x7 just +20lb a workout on this hoping for 495x7 as this wasnt too hard this week
bent over rows wide 325x9

super set
pull ups
shurgs
neutral pulldown
rope cable row
db shrug
db row

3 sets of each 8-20 reps

[raceto240lean]

abs/calves/cardio
leg raises 10kgx16
rope crunches seeting 5x15
superset decline twist/rope crunch/leg raises
then standing calve raises 100kgx20 110kgx20 120kgx12
leg presss calve press 4ppsx30 x25 x 20 5ppsx15

20 min on bike

allready use bike to get around so another 40 mins from that today as i was quite busy when i work 5 hour + at work i wont bother with extra cardio

[raceto240lean]

chest
flat bench 305x10 missed 11 hamstring cramped or i would have got it
incline 255x6-7 reps spotter helped
dips +30kgx24 at least this went good

super set

flat db
incline db
peck deck

then a set of incline flyes at end

[raceto240lean]

legs

box squat 385x7 not too hard 405 next time for same reps
front squat 225x10 really easy
leg press 1 leg a time 3 pps x15

hamstring cramped up really bad on leg extensions couldnt even move jut had to leave it here at did 10 min on bike

[raceto240lean]

arms
straight bar curls 135x10
super set
preacher curl
seated db curl
2 arm cable curl

cgbp 235x13 easy

super set
skullcrushers
overhead tricep extension
pushdowns v bar

wrist curls 145-3 sets 15 reps then drop set


and 1 day ago did bad on shoulders cba wriitng it out was awful day

[raceto240lean]

back
rack dead (below knee in squat rack) 495x6
pull ups +17.5kgx11
db row 57.5kg x14

super set a few exercises

chest
flat barbell 315x7
incline pin press 225x11
dips +32.5kgx24

superset
flat db
incline db
peck deck
incline flyes

diet started again last week am 89.8kg now

[raceto240lean]

started diet again and have finished for good now 85kg on morning waist 31" lifting has still been pretty heavy but not worth logging really

chest yesterday
flat bb legs out no sleeves 235x14
incline pin press using elbow sleeves 235x8
dips +40kgx17 last time was 38kgx24 i need a dipping belt really
inc flyes 27kgx8
flat 27kgx7

superset peck deck/incline db 38kgx10/ most of stack x 8

other lifts over the past mont have been
505x12 rack pull
pull ups+22kgx11
db row 60kx15

squat no box 295x10 pretty poor but i was still happy

curls 135x10

cant really remmber any more atm nothing too impressive so i havent remembered much

[raceto240lean]

my split is
chest
legs
arms
abs/calves
shoulders
back

today did legs

squat no box medium stance 315x10
front squat 235x8 easy
leg prwess 1 leg 320lbx20
leg extensions 4 sets superset with 2 leg hamstringcurls

[raceto240lean]

phone broken forgeting my routine so im writing it up in here
todays workout 1st
barbell curls 150lbx7
preacher curls 115x8
super set seated db/preacher 27.5kg/24kg dbs and 105/95lb preachers 3-4 sets
cable curls 35kgx8 few drops ets
cgbp awful i just gave up 265x4 cant even remmber last weeks workout think it was 255x11 and i got 235x14 a few weeks back
skullcrushers 115x7
super set pushdown/db over head 35kg/7-12kg then dropsets
wrist curls barbell 135x3 sets 20-25 reps

split is

arms -

straight bar curls
preacher curls ez bar
superset seaated db/preacher curls
cable curls dropsets

skullcrushers
pushdowns
superset one arm db/pushdowns
skullcrushers dropsets

shoulders/abs
pin press 195x8 i think
db press 48kgx8-10
side laterals dunno which type to do
seated rear flyes 15kgx15ish
super set side laterals/cable rear delt/front raises db 12kg/5kg/18kg
rope crunches 50kgx20
leg rasies +10kg x15
decline crunch twist x maybe 25
super set rope/leg raises

legs -

squat no box (325x10 next workout)
front squat (245x8 next)
1 leg press 3+35lbx20 next workout
leg extension/leg curls superset

abs/calves
leg raises weighted +10kg
rope crunches
decline crunches/leg raises/rope crunch superset

leg press calve raise 5pps+25lb
standing calve rasies 120kgx25
seated db calve raises 45kgx?

chest/calves
flat bb strict 245x13-15 next
incline pin 245x8 next
cgbp with sleeves and ass off bench probaly 315x no idea
dips+18kg/peck deck 3 sets each
inc/flat fly super set 22kg

back
rack pull mid knee 515x12
pull up + 24kg x10
barbell row narrow 295x8-12
cable row with rope 75kgx

super set
shrugs 365/pull ups bw x8 3 sets
neutral pulldown db shurgs 57.5kgx70kg 3 sets

ok think this is done will post back tommorow after shoulder/ab workout

[raceto240lean]

shoulders/abs
pin press 195x8
db press 47.5kgx7
side laterals not strict 22x15
strict 18k-12kg-8kg dropset
seated rear delt flyes 15kgx15
cable rear delts/side laterals like 5kg x 8 about 3 sets of each
front raises 22kgx25 28kgx11
decline crunches 1 set 15 reg 10 twist right 10 twist left
leg raises +8kgx8
rope few sets then dropsets
superset a few exercises just 1-2sets rope crunches and leg raises

back tmrw

[raceto240lean]

back
rack pull 530x7
pull up +35lb plate and beltx8
narrow row 295x9 poor form
pulldown 2 sets then dropset
cable row 75kgx12
barbbell shurgs 365x15
db shurgs 57.5kgx20 65kgx8

today
flat bench legs out 245x13
incline 225x8 would have done pin press but too much of a mess on
cgbp just testing out again probaly wont do these
fly machine stack x8 all but 1 of stackx15 cant remmber what the weight was this is a new machine
dips/inclien chest press superset 3 sets 160lb chest press/+20kg on dips 8-10 reps then drop sets at end
incline fly 27.5kgx8 25kgx10
incline db 37.5kgx10 slow

lol my routine is all over might go back to
chest/shoulders/triceps
back/biceps
legs/calves/abs

and do max of a few sets every workout dont know thou will decide later in week

[raceto240lean]

legs/calves/abs
squat no box 325x10
front 245x5 bar was falling
leg extension 125kgx9 then 3 drop sets
leg curl 2 legged dont recall weight buy 3 sets then a few dropsets i would have used the newer machine but knee is slightly swollen so i couldnt but next time i will
ab machine 77kgx10 3 drop sets i think, i need my phone back dont remmber anything
rope crunch 95kgx10 whole stack didnt feel anything like 95kg
seated calve raises 70kgx12 x10 2 drop sets
leg press calve raises 4x15 5x12

day off tommorow will log diet at end of day just so i can look back and look at macros

[raceto240lean]

diet -

meal 1-
4 scoop protein 84,15,8 500
600ml med fat milk 19,30,10 300
150g oats 17,90,12 540

meal 2-
500ml med fat milk 17,25,8 250
chicken and ham swich (100g chicken) estimate on these cals 40,35,15 400

meal 3-
2 chicken and ham sandwiches 80,70,30 800
500ml med fat milk 17,25,8 250- NOT NEEDED

meal 4-
rice yoghurt 8,28,5 200 -NOT NEEDED
small shake (1 scoop portein 200ml med fat milk) 29,10,4 250 -NOT NEEDED

meal 5-
usualy varies will be around 800-1000 cals of chicken/eggs/potaotes/rice or bread soemthing along those lines then usually some choclate for 200-400 calories probaly 50,100,40 1000

meal 6 - snack sandwich (chicken/cheese/peanut butter either of these usually) about 4-500 cals


last meal -
4 scoop protein 84,15,8 500
600ml med fat milk 19,30,10 300
150g oats 17,90,12 540

too many caloriesssssssssss used to not be able to eat enough now im always hungry tihnk this is about 6.4k i only want about 5.5

diet varies on friday most because im out of house from 10-10 so i just have swiches/milk and keep breakfast and last meal the same

took some milk/yoghurt/choclate out i may add more calories later on if i need so just leave them there for refrence

[raceto240lean]

back/biceps
rack pull lower than usual went to 550x1 ffs far too heavy 405x13 tng
shrugs strict 315x12 drop 225x15
rope cable row 90kgx15
neutral pulldown stretched 90kgx8 3 dropsets
chin ups useed belt today instead of putting db between feet +25kgx10
curls ez bar 115x15
cable curls cant remember
wrist curls 95kgx12 x 3 sets then a few drop sets
chest/shoulder tri tmrw

[raceto240lean]

finalised routine -

monday-legs/abs calves #1

squat no box 335x10
leg extension 10 rep set then 3 drop sets
hamstring curls 25 rep set then 2 drop sets
ab machine 77kgx10 to beat then 1 drop set
decline crunches twist il try for 20 reps right sdie then 20 reps left side
seated calve raise 70kgx12 to beat then 2 drop set
leg press calve press 5ppsx15 then 3 drop setsback/biceps #1

tuesday -back/biceps #2

barbell row strict 245x ?
calve machine shrugs no idea what weight
pulldown wide grip stretched 85kgx?
neutral grip pull ups +25klgx?
preacher db curl 24kgx?
one arm cable curls no idea

wendesday-chest/shoulders/triceps #2

flat bench paused narrow grip 225 start
flat db start on 48kg
strict press 155x
cable fly 36x16 to beat then 2 drop sets
skullcrushers 115xhope for 10 then 1 drop set
strict laterals 12kgx10 to beat then 2 drop sets
cable rear flyes dont know weight will get next workout


Thursday-legs/abs/calves #2

deadlift 2x6 start on 455 light
front squat 245lbx8 to beat hope i get balance right on 265
hamstring curls 10 rep set then 3 drop sets
leg extensions 25 rep set then 2 drop sets
ab machine 77kgx 10 reps to beat then 1 drop set
rope crunch 95kgx10 to beat then 2 drop sets
seated calve raise 70kgx12 to beat then 1 drop set
standing calve raise 120kgx15-20 reps then 3 drop sets

friday-off

saturday-back/biceps #2

rope row 90kgx15 to beat
neutral pulldown stretched 90kgx8 to beat
strict shrugs 275x
chin ups +25kgx10 to beat
ez curls 115x15 to beat
2 arm cable curls not sure on weight
wrist curls barbell 155x15 then 1 drop set


sunday-chest/shoulders/triceps #1

flat bar legs out 265x12 next workout
dips +40kg next workout
incline fly 30kgx10 then 2 drop sets
pin press shoulders 215x6 hopefully
tricep pushdowns 65kgx10 to beat then 2 drop sets
non strict laterals 24kgx13 to beat
strict 12kgx10 to beat then 1 drop set
db front raise 22kgx20 to beat

[raceto240lean]

chest/shoulders/triceps
flat barbell legs out 255x12
incline db 48x10
pin press 205x4 awful
cable flyes 36kgx16 drop sets aswell
side laterals not strict lower grip 24kgx14
strict laterals 12x10 drop to 8x8
front raises db 22x20
tricep pushdwosn 65kgx10

[bigBOSSguy]

natty or nt?

[raceto240lean]

legs/abs/calves #1
squat no box 335x10 easy still
leg extension 125kgx11 then 3 drop sets
hamstring curls 47kgx40 then 2 drop sets
ab machine 84kgx10 1 drop set
decline crunches twist did rope because bench was taken then a set of 10 reps on decline
seated calve raise squeeze 61kgx15 then 1 drop set
leg press calve press 5ppsx15 then 3 drop sets

[raceto240lean]

back/biceps #2
strict row narrow grip 245x13
squat machine shrugs 80kgx20
pulldown stretched 85kgx10
neutral pull ups +25kgx9 then 1 drop set
db preacher curl 22kgx10
one arm cable curls 30kgx10 then 3 drop sets

[raceto240lean]

chest/shoulders/tricpes
dips +40kgx13 weight sqwing about too much 45-50kg next time
flat db 48kgx15 easy
standing strict wide grip 135x10 had 12+
cable flyes 43kgx12 3 drop sets
strict latrerals 12kgx14 4 drop sets
rear delt flyes setting 2 x10
skullscrushers 115x7-8 1 drop sets