Getting Jacked, Tan, Swole and Strong

[BEhave]

Been training for a while but was always injured and undernourished lol. Training is going pretty good now and I have gained a lot of weight. I'm about 6'1 200 right now.

squat is 0 (can't back squat due to the angle it puts me at but I'm working on front squatting again)
Deadlift is anywhere from 350-400. Just started doing it again and I'm working around a bad knee injury from a while ago.
Bench is anywhere from 250-270. I currently only do close grip bench. I supplement that with oh press since that has always been a weakness of mine. Things are looking good and I will probably do a cut in a month or 2 to sub 190.

I'm just doing lots of volume right now for the main lifts. I take powerlifter like rests.

My training goes (all with a training max)

week 1 6x8 60%
week 2 6x7 65%
week 3 6x6 70%
week 4 6x6 75%
week 5 6x5 80%
week 6 6x4 at 85%

I'm in the gym 5-6 days a week.

Pretty simple. I do this for all my main lifts and it has been working. Training has only just got intense now though since I started doing this "program" with really light weights to set a good foundation.

Here's my second "vlog" workout



www.youtube.com/watch?v=TPdGfOMNwzE

That workout was from last week

Today did back:

bw pullups with 1 sec hold at the top 6x4
seated row with 1 sec squeeze 4x8-10
1 hand lat pulldown 4x6-10

I highly recommend you guys hold your back exercises for a 1 sec contraction. you can build more size without loading yourself as much. Focus on actually feeling the contraction.

I have built a solid back from doing that and I only use bw for pullups 99% of the time

Yesterday did cgbp and oh press

oh press was done first:
135 6x4 (both a volume pr and weight pr)


cgbp
6x4 with 215

Both felt surprisingly easy. Real happy about both of them.

[BEhave]

Started with some deficit pulls

worked up to 270 for 4x4

I lowered my deadlift volume because my knee gets aggravated when I do too much deadlifts. I strained my knee bad 2 years ago and it has never been the same. I took time off of lifting and only started deadlifting a couple of months ago.

Skwats

worked up to 140 4x6.

I was shocked that I was able to back squat. I went for it, taped my squat and it looked better than it felt lol. happy about this. I will be doing 4x6 squats 2-3 times a week adding 10lbs per workout until it feels a bit tough, then I will do with squats what I do with my other lifts (percentages and reps/sets)

Finished off with Good mornings
4x10-12 with 100lbs

[BEhave]

Monday

Worked up to 270 for 6 sets of 4 on deficit deadlifts off of a 45 plate

Finished off with back squat, 4 sets of 6 with 140. Really felt great to do these again. I'm happy I can do these comfortably. Might get a video up of some of my warm up sets later on.

Yesterday (Wednesday) worked up to 6 sets of 4 with the 95lb dumbbells. Then 6 sets of 4 with the 75lbs dumbbells on incline (about 45 degrees) Volume pr for both. Felt great. Had solid control of them. The dumbbells in the gym I was in rotate, and are THICK making it that much harder. I should be able to handle 105s or 110s for the same volume on flat db press with regular dbs, but maybe that's just me being optimistic .

Finished off with 4 sets of cable flys for the chesticles. I will do some extra triceps work next time. After tomorrows workout, I start the new cycle with 6x8 on upper exercises and 4x8 on lower body exercises.

I have also decided to do a body recomp at 200lbs. I weighed 205 yesterday, and I figure since I added squats back in, the last thing I want to do is start reducing my calories. I'm going to start doing a couple of accessories.

[BEhave]

Upper back last Thursday. 6x4 weighted chins with 30lbs strapped to body. Then did tons of sets on seated rows with a prone grip.

Finished off with lots of neutral grip chins. Was toast at this point so did lots of sets of 3-6 with bw.

Squats on Friday. Worked up to 150 for 4x6. Knee felt of. Felt a little unstable at the bottom of the squat but depth was good. I was able to better keep my knees out that day.

Deadlift from floor 220x4x3
Good morning 115x4x10-12

Solid workout

My hammies are fried today *about 2 days after).


I started cutting my cals a couple of days ago. I wasn't tracking before but a calculator said I should be hitting 3100 cals a day to hit 200lbs in 5 weeks at 1lb a week. I lost 5 lbs in 4 days lol. This scared the **** out of me. Well I wasn't really scared until I lifted today. My abs are already more visible. I have decided to go all the way up to 4000 cals from 3100. I feel like I was eating way more before and I cut too many cals. The problem was that I wasn't measuring before so I may have cut way more than I should have. You will see why as I post todays workout.

ohp
110x6x8

I only got 3-4 full sets. I believe the last 2-3 required me to break them into cluster sets (had to take a break before doing the last 1-2 reps). The 6x8 and 6x7 week are always brutal for me. I am contemplating only jumping 5lbs on my ohp every 6 weeks rather than 3, but I have to see what happens next week. I really feel like dropping the cals effected me (lost lots of weight quick).

close grip bench
180x6x8

Similar thing here. I only got to about 2-3 sets before I had to start clustering the sets. Absolutely brutal. The greea thing about these volume weeks is that once I get to the 6x4 week, it's a breeze. I was gassed after each of my ohp sets. No idea how that matt ogus guy on youtube does ohp with 200+lbs for reps for multiple sets weighing under 200.

I just left after this. My shoulders, tris and chest had an insane pump. Hoping next week is better.

I'm 6'1 and I just feel I need to keep bulking. I will start cutting at the end of march but I will make sure it is nice and slow.

[BEhave]

Yesterday was another back workout.

BW Pullups
4x8

Seated row 3-5 sets of 8-12 reps

Underhand lat pulldown
4-5 sets of 8-10

Facepulls
4x25 (lol)

Neutral grip chins
5 sets of 5-8 reps

Crap ton of volume. Still playing around with my cals. I have decided to be at 3250 as 4000 was just damn unrealistic. I have also lowered the volume for my higher rep weeks slightly (by lowering the amount of sets). Just too damn much. The weights are getting heavier and lactic acid is a bitch.


Today

Deficit Deadlift off of 45 plate
4x8 with 245

Felt good but was tiring as ****. Pretty much cardio

Back squat

160x4x6

Knees felt fantastic

Good morning
3x12 with 120lbs

[BEhave]

DB PRESS BABY

worked up to 4x8 with the 85s on flat press and then 4x8 with the 65s on incline press. Both volume prs. Pump was fantastic.

Finished with cable flys and triceps pushdown (single arm), 3 sets each

[BEhave]

Squats and deads yesterday

Worked up to 4x6 with 175 on the squats. All deep.

Deadlift 190 for 5-6 sets of 3 (working on form)

Dead some good mornings (somebody showed me how to do them right, burned like a mofo) with 100lbs and did a couple sets of kb swings with the 20kg bell.