Goal - 240lb lean in 9 months

[raceto240lean]

legs/abs/cavles #2
bad day today
deadlift 455x3 just stopped cba with this should have done 8 reps easily something else next week
ham curl 80kgx11 1 drop set
leg extension 98kgx25 1 drop set
ab machine crunch 84kgx12 1 drop set
tried rope crunches but knee still swollen
decline twist 10 each side
seated calves squeeze 50kgx20

[raceto240lean]

quads/calves
narrow squat 3 sets 405/315/245
narrow hack squats 3 sets 3 pps
leg extension 5 sets 125kg
seated calve raise 5 sets 2 pps
leg press 3 sets 5/5/6/7pps
db calve raises 2 sets 47.5kg

back
rack pulls depending on height i do them 225kg-245kg
pull ups 3 sets (some weighted) +20kg
standing cable row 1 arm 3 sets 54kg
db row 3 sets 65kg
pull down wide grip 3 sets 71kg
neutral grip pull ups 3 sets bw

shoulders/traps
push press (wear belt) 3 sets 205/185
seated machine 4 sets 2 pps
swinging laterals 3 sets 30kg
strict seated laterals 2 sets 17kg
rear db raises 3 sets 15kg
cable rears 3 sets 4kg
shrugs barbell 4 sets (2 heavy 2 strict) heavy-495 strict 315lb
db shrugs (high reps) 3 sets 47.5kg for reps

arms
Cgbp 3 sets 315/275/225
skullcrushers 3 sets 125lb
one arm db overhead 3 sets 14kg
rope pushdowns 5 sets 43-20kg
ez bar curls 3 sets 135lb 2 sets and 1 set with 115lb
ez bent over curls 4 sets 95lb
preacher db 4 sets 17kg-24kg
seated curls 2 sets 24kg
reverse curls cables 4 sets 64kg
wrist roller 4 sets +10lb 2 sets +5lb 2 sets



chest/abs
incline db 2 sets 57.5kg/65kg depending on reps with 57s
flat barbell 2 sets 135kg
incline bar 5 sets 85-100kg (slow and controlled)
incline fly 3 sets 24kg
incline chest press 4 sets 2 pps
decline twist 3 sets bw
rope crunch 4 sets 91kg
leg raises weighted 3 sets +8kg
crunches feet on pulldown (weighted) 3 sets +10lb

hamstring/glutes/
wide squat to low box paused 3 sets 125kg/135kg/
Stiff leg deads 145kg/145/125
hamstring curls 4 sets 84/91kg
barbell lunges/dumbbell lunges 3 sets 65kg to start
plate drags try out hold onto squat rack and heel in mdidle of plate going to try these

power-

speed-

[raceto240lean]

power-
box jumps 5x5 bw will measure height at gym
holding plate on chest box jump 3x5
speed deadlifts 5x3 315lb
speed squats 5x3 225lb
tuck jumps (jump get knees close to chest) 3x10
double leg heel flick 3x10
pull up 3x5
cleans 5x3

speed-