Ossizen's Journey continues to 200+lbs!

**ossizen** · 10-29-2006, 10:16 AM

Good morning all. I'm starting a new journal. 175 has not been my goal now for a month now since I've topped out at 175. My bodyweight's been hovering from 170 to 175. As you probably know, I'm not settling for 175 for a while now. I'm now going for 200+. I'm ultimately want to get upto 220-225lbs.

Since I ended my 5x5, I had to come up with a workout program that will kick my body into new growth. I feel this Push/Pull/Legs routine will get me going here. This may change (exercise or rep scheme) depending on how my body responds to it.

This week will be my light week (I'm still deloading this week).

SO LET THE JOURNEY CONTINUE!

Pull
Weighted wide-grip Pull-ups
T-Bar Rows
DB Rows
BB Curls
Weighted Decline Crunches

Push
BB Flat Bench Press
BB Incline Press
DB Shoulder Press
BB Lying Tricep Extensions
DB Lateral Raises

Legs
BB Deadlifts
BB Back Squats
BB Good mornings
BB Standing Calf Raises
Hanging Leg Raises

So, my first week will be light, the next week heavy and so forth. I'll be doing 4 to 6 sets every week. Light week I'll be doing upto 10 reps per set. Heavy weeks, I'll be doing 3 to 5 reps per set.

My first week: Pull, Push, Legs, Off, Off

The exercises in blue and green I would rotate per day as my first exercise.

This will be a 5-day rotation: 3 on, 2 off and repeat.

**StartStrength** · 10-29-2006, 10:46 AM

Subscribed

Noticed that you're doing squats after deads. Just curious as to why you designed the program this way?

good luck bro!

**MASTER175** · 10-29-2006, 11:03 AM

great progress on the old thread, expecting the same thing on this one, good luck. also why are the deads on leg day, makes no sence to me?

**scott_donald** · 10-29-2006, 12:21 PM

personally i would have one more hammie excercise and change tricpep extension to a compound... bu the latter is not necessary...

**ossizen** · 10-29-2006, 12:25 PM

Well, if I put my deads on pull day, it would be quite taxing on my body. I could do my squats first and then my deadlifts (or alternate between the two as my first exercise).

I probably would do squats and then deadlifts. We will see how it feels on Tuesday.

**ossizen** · 10-29-2006, 12:28 PM

Scott, yeah. i could put in some SLDLs for my hammies in addition to the GMs.

**scott_donald** · 10-29-2006, 12:30 PM

ye it is tricky... hmmm what to do... maybe deads on pull day...

**ossizen** · 10-29-2006, 12:31 PM

Originally Posted by scott_donald

ye it is tricky... hmmm what to do... maybe deads on pull day...

Aye, i could do that too. i'm not really taxing myself that day. My pull day is mainly upper anyway.

**ossizen** · 10-29-2006, 12:36 PM

Ok, I got this for today:

Pull
Weighted wide-grip Pull-ups
T-Bar Rows
DB Rows
BB Curls
BB Deadlifts
Weighted Decline Crunches

And then, I'll sub deadlifts with SLDLs on my leg day.

**AU stu.** · 10-29-2006, 12:37 PM

If it was me, I'd move the deadlifts 1st in the order of your exercises as they are the most taxing. But it's up to you.

**scott_donald** · 10-29-2006, 12:38 PM

Originally Posted by AU stu.

If it was me, I'd move the deadlifts 1st in the order of your exercises as they are the most taxing. But it's up to you.

agreed...

**ossizen** · 10-29-2006, 12:39 PM

Originally Posted by AU stu.

If it was me, I'd move the deadlifts 1st in the order of your exercises as they are the most taxing. But it's up to you.

Before my TBars?

I can do that.
---

BB Deadlifts
Weighted wide-grip Pull-ups
T-Bar Rows
DB Rows
BB Curls
Weighted Decline Crunches

**AU stu.** · 10-29-2006, 12:41 PM

Originally Posted by ossizen

Before my TBars?

I can do that.
---

BB Deadlifts
Weighted wide-grip Pull-ups
T-Bar Rows
DB Rows
BB Curls
Weighted Decline Crunches

Looks good to me.

**scott_donald** · 10-29-2006, 12:43 PM

yep...

**ossizen** · 10-29-2006, 12:54 PM

Originally Posted by AU stu.

Looks good to me.

Cool.

I'm writing down my light weights now and trying to keep most of them at 50-60% of my max working sets.

My 5th set weights
Deadlift: 135lbs
Pullups: BW
T-Bars: 75lbs
DB Rows: 20lbs
BB Curls: 50lbs (I can do 50lbs without much effort here)
Crunches: BW

**StartStrength** · 10-29-2006, 02:31 PM

Originally Posted by ossizen

Before my TBars?

I can do that.
---

BB Deadlifts
Weighted wide-grip Pull-ups
T-Bar Rows
DB Rows
BB Curls
Weighted Decline Crunches

Nice, I like it.

**Dominik** · 10-29-2006, 02:58 PM

Originally Posted by ossizen

Good morning all. I'm starting a new journal. 175 has not been my goal now for a month now since I've topped out at 175. My bodyweight's been hovering from 170 to 175. As you probably know, I'm not settling for 175 for a while now. I'm now going for 200+. I'm ultimately want to get upto 220-225lbs.

I like it. I knew aiming for 175 was being too conservative, so now that's you've been there, done that, it's good to see you're shooting for 200 in the short term and even higher long term. Doing a great job Oss.

**ossizen** · 10-29-2006, 04:25 PM

Welp, my first workout on this program.

It left my biceps and upper back with a good pump.

Date: 29-Oct-2006[/b]
Time: 14:35 - 16:07
Bodyweight: 171 lbs

Deadlifts
85 x 10
85 x 10
95 x 10
115 x 10
135 x 10

Wide-grip Pullups
BW x 6
BW x 5
BW x 5
BW x 6
BW x 5
These are hard for me. I will keep at the 3-6 rep range for these. Since my gym does have a leather dip belt with a chain, I can add weight to them.
I'll start conversative and hang a 10lb plate from it and see how I fare.
On my high rep/light weeks, I'll try going for more reps upto 10 per set.

T-Bar Rows - without Chest support pad
45 x 10
55 x 10
65 x 10
75 x 10
75 x 10

Incline DB Rows
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Seated EZ-Bar Preacher Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Decline Situps
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Wow, this was high volume for me. My biceps, upper back, my side delts (oddly enough), and to some extent my abs got pumped. I like this workout program thus far.

**King Crush** · 10-29-2006, 06:17 PM

Originally Posted by ossizen

Welp, my first workout on this program.

It left my biceps and upper back with a good pump.

Bodyweight: 171 lbs
Time:14:35 - 16:07

Deadlifts
85 x 10
85 x 10
95 x 10
115 x 10
135 x 10

Wide-grip Pullups
BW x 6
BW x 5
BW x 5
BW x 6
BX x 5
These are hard for me. I will keep at the 3-6 rep range for these. Since my gym does have a leather dip belt with a chain, I can add weight to them.
I'll start conversative and hang a 10lb plate from it and see how I fare.
On my high rep/light weeks, I'll try going for more reps upto 10 per set.

T-Bar Rows - without Chest support pad
45 x 10
55 x 10
65 x 10
75 x 10
75 x 10

Incline DB Rows
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Seated EZ-Bar Preacher Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Decline Situps
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Wow, this was high volume for me. My biceps, upper back, and to some extent my abs got pumped. I like this workout program thus far.

How do you do seated ez-bar curls, seems wierd? Never tried. On a incline I would amagine. Atleast you can do pullups, and wide grip is harder. I can't pull my fat ass up only about 1-2 times.

Why are you using the t-bar row thing w/o the chest support? IMO they are better that way, but you have to worry about form. With the chest support you don't have to worry about form, you just pull. Are you doing 'em in a corner with a big bar?

**ossizen** · 10-29-2006, 06:20 PM

Originally Posted by King Crush

How do you do seated ez-bar curls, seems wierd? Never tried. On a incline I would amagine. Atleast you can do pullups, and wide grip is harder. I can't pull my fat ass up only about 1-2 times.

Why are you using the t-bar row thing w/o the chest support? IMO they are better that way, but you have to worry about form. With the chest support you don't have to worry about form, you just pull. Are you doing 'em in a corner with a big bar?

I'm using a preacher bench for those.

As for my t-bars, I was using the t-bar station that doesn't have a chest support pad. I was standing more upright than at 45-degree angle.

**StartStrength** · 10-29-2006, 06:47 PM

Nice workout man! That's some impressive volume

**ossizen** · 10-29-2006, 06:59 PM

Originally Posted by StartStrength

Nice workout man! That's some impressive volume

Thank you. That volume felt great today. My next rotation (on friday) will be heavy weight, low reps (5 x 5).

**de_barathrum** · 10-29-2006, 07:48 PM

and i thought i was doing high volume!

looks good ossy, suscribed.

**ossizen** · 10-29-2006, 08:17 PM

Originally Posted by de_barathrum

and i thought i was doing high volume!

looks good ossy, suscribed.

**ossizen** · 10-29-2006, 11:39 PM

Tomorrow's workout will be the push one:

(Only 5th Set weights shown - ~60% of my 1RM rounded to the nearest 5lbs)
BB Flat Bench Press @ 85lbs (1RM: 148)
BB Incline Press @ 75 lbs (1RM = 124)
DB Shoulder Press @ 25 - 30lbs (never maxed out on these)
BB Lying Tricep Extensions @ 45 - 50lbs (never maxed on these)
DB Lateral Raises @ 20 - 25lbs (never maxed on these)

These values may change. I never maxed on three.

**spirit3530** · 10-30-2006, 12:37 AM

weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

**scott_donald** · 10-30-2006, 03:00 AM

looking good...

how u like the setup...

**ossizen** · 10-30-2006, 05:36 AM

Originally Posted by scott_donald

looking good...

how u like the setup...

Thanks, Scott. The pull one was tough in terms of volume, but I like it thus far. The push and legs workouts will be as tough, but I'm going to keep this program for quite a while.

Originally Posted by spirit3530

weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

Good morning, spirit.

**blaksplash** · 10-30-2006, 07:55 AM

Good job on reaching your 1st goal, and i'm sure you'll keep on till you hit your next. Great progress.

I like your new routine. Keep it up!

**ThickAsABrick** · 10-30-2006, 07:59 AM

New split sounds like a winner, Oss.
Keep up the good work smashing your goals and shooting for new ones.

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