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
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Thread: Goal - 240lb lean in 9 months
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11-26-2011, 03:27 PM #31
Last edited by raceto240lean; 11-27-2011 at 04:33 AM.
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11-26-2011, 03:32 PM #32
- Join Date: Jun 2007
- Location: Grants Pass, Oregon, United States
- Age: 39
- Posts: 646
- Rep Power: 457
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!
"The word you are looking for gentlemen, is incredible" - Master Shake.
Friend me on ********
https://www.********.com/ben.whitney.980
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11-27-2011, 04:29 AM #33
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
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12-03-2011, 04:46 AM #34
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
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12-05-2011, 03:01 PM #35
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12-06-2011, 03:46 PM #36
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12-07-2011, 03:19 PM #37
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12-08-2011, 03:29 PM #38
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12-09-2011, 03:22 PM #39
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
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12-10-2011, 03:21 PM #40
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12-12-2011, 02:54 PM #41
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12-13-2011, 10:30 AM #42
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
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12-14-2011, 03:08 PM #43
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12-15-2011, 03:33 PM #44
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12-17-2011, 03:06 PM #45
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12-20-2011, 03:17 PM #46
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01-06-2012, 03:35 PM #47
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 muchLast edited by raceto240lean; 01-06-2012 at 03:43 PM.
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01-07-2012, 03:57 PM #48
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01-08-2012, 03:52 PM #49
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
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01-09-2012, 02:30 PM #50
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
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01-11-2012, 06:26 AM #51
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 weekLast edited by raceto240lean; 01-11-2012 at 03:26 PM.
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01-12-2012, 06:27 AM #52
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
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01-12-2012, 03:27 PM #53
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
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01-14-2012, 03:06 PM #54
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
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01-14-2012, 04:01 PM #55
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 beatLast edited by raceto240lean; 01-15-2012 at 03:24 PM.
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01-15-2012, 06:59 AM #56
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01-15-2012, 07:07 AM #57
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01-16-2012, 02:56 PM #58
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
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01-17-2012, 02:41 PM #59
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01-18-2012, 03:31 PM #60
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