My journey to 250lbs

[0ATMEAL]

back squats below parallel (low bar, wide stance)
210lbs 5 reps
215lbs 5 reps +5lbs
215lbs 5 reps +5lbs
215lbs 5 reps +5lbs
215lbs 5 reps +5lbs

Stiff Leg Deadlifts:
225lbs 5 reps
225lbs 5 reps +10lbs
235lbs 5 reps +10lbs
235lbs 5 reps +10lbs
235lbs 5 reps +10lbs

Barbell Hack Squat:
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps
Did 3 sets of these over standing calf raises and I could have prob done 10lbs more on each set, I'll try next time.

[0ATMEAL]

Wednesday: Chest, Bicep and Triceps

DB Incline Bench 10 reps 75lbs
DB Incline Bench 8 reps 75lbs
DB Incline Bench 9 reps 75lbs
DB Incline Bench 15 reps 60lbs

DB Flat Bench 8 reps 75lbs
DB Flat Bench 8 reps 75lbs

Ez curl skull crushers 80lb 12 reps
Ez curl skull crushers 80lb 10 reps

Preacher Curls 9 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 11 reps

Preacher Curls 9 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 11 reps

Preacher Curls 9 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 11 reps

Tricep Push Downs stack #13 for 15 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Tricep Push Downs stack #13 for 11 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Tricep Push Downs stack #13 for 10 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Cable Crossovers stack #6 and a 5lb on each stack 15 reps
Cable Crossovers stack #6 and a 5lb on each stack 15 reps
Cable Crossovers stack #6 and a 5lb on each stack 15 reps

Standing Ez Curl bar curl (wide grip) 90lbs 10 reps
Super setted with: Machine Dips 230lbs 8 reps

Standing Ez Curl bar curl (wide grip) 90lbs 9 reps
Super setted with: Machine Dips 250lbs 8 reps

Standing Ez Curl bar curl (wide grip) 90lbs 8 reps
Super setted with: Machine Dips 250lbs 8 reps

[0ATMEAL]

Thursday: Hypertrophy Shoulder/Back

Hammer strength shoulder press 145lbs 15 reps

Hammer strength shoulder press 145lbs 10 reps

Hammer strength shoulder press 145lbs 10 reps

DB One Arm Row 12 reps 95lbs
Super setted with:Arnold Press 8 reps 50lbs

DB One Arm Row 12 reps 95lbs
Super setted with:Arnold Press 10 reps 50lbs

DB One Arm Row 8 reps 100lbs +5lbs
Super setted with:Arnold Press 9 reps 50lbs

Lat Pull Down (Wide Grip) 10 reps 165lbs
Super setted with:Hammer Strength Shrugs 320lbs 10 reps

Lat Pull Down (Wide Grip) 9 reps 165lbs
Super setted with:Hammer Strength Shrugs 320lbs 8 reps

Lat Pull Down (Wide Grip) 10 reps 165lbs
Super setted with:Hammer Strength Shrugs 320lbs 8 reps

Lat Pull Down (Close grip, palms facing in) 10 reps 205lbs +5lbs
Super setted with:DB upright row 10 reps 45lbs each hand

Lat Pull Down (Close grip, palms facing in) 8 reps 220lbs +15
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

Lat Pull Down (Close grip, palms facing in) 8 reps 205lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

T-Bar row Machine 180lbs 8 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

T-Bar row Machine 165lb 10 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

T-Bar row Machine 165lb 10 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

[0ATMEAL]

Friday: Hypertrophy Legs/Calves

Barbell Hack Squat 235lbs 8 reps +5lbs
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 235lbs 9 reps
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 235lbs 9 reps
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 235lbs 8 reps
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 235lbs 10 reps
super setted with: Standing Calf Machine #15 weight stack 15 reps


Leg Extensions 12 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Extensions 12 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Extensions 10 reps weight stack #15 went up one stack (not sure how much each stack weighs.)
super setted with: Sitting Leg Curl 155lbs 15 reps

Leg Extensions 11 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Extensions 10 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Sitting Calf Raise:
155lb 20 reps
155lb 15 reps
155lb 15 reps
155lb 15 reps

[0ATMEAL]

Sunday:Upper Power

Flat Barbell Bench Press:
185lbs 7 reps
185lbs 7 reps
185lbs 5 reps
185lbs 5 reps
185lbs 5 reps

Bent over barbell rows:
200lbs 5 reps +5lbs
200lbs 5 reps +5lbs
200lbs 5 reps +5lbs
200lbs 5 reps +5lbs
200lbs 5 reps +5lbs

Seated Military Press:
130lbs 6 reps +1 rep from last week
130lbs 6 reps
130lbs 6 reps
130lbs 5 reps +5

Barbell Shurgs:
265lbs 10 reps
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps

[0ATMEAL]

Monday:Lower Power

Conventinal deadlift: (not including 4 warm ups from 135 - 280)
310 5 reps
310 5 reps
310 5 reps
310 5 reps (used 310 for the last 2 sets unlike last week.)
310 5 reps used 310 for the last 2 sets unlike last week.

Stiff Leg Deadlifts:
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps

Barbell Hack Squats:This is becoming my favorite leg exercise.
235lbs 6 reps
245lbs 5 reps +10lbs
245lbs 5 reps +10lbs

[0ATMEAL]

[/b]Today: Chest, Bicep and Triceps[/b]

DB Incline Bench 10 reps 75lbs
DB Incline Bench 9 reps 75lbs
DB Incline Bench 8 reps 75lbs


DB Flat Bench 8 reps 75lbs
DB Flat Bench 8 reps 75lbs

Ez curl skull crushers 80lb 12 reps
Ez curl skull crushers 80lb 10 reps

Preacher Curls 9 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 11 reps

Preacher Curls 9 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 11 reps

Preacher Curls 9 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 11 reps

Tricep Push Downs stack #13 for 15 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Tricep Push Downs stack #13 for 11 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Tricep Push Downs stack #13 for 10 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Cable Crossovers stack #7 and a 5lb on each stack 15 reps
Cable Crossovers stack #7 and a 5lb on each stack 15 reps
Cable Crossovers stack #7 and a 5lb on each stack 15 reps

Standing Ez Curl bar curl (wide grip) 90lbs 10 reps
Super setted with:Machine Dips 230lbs 8 reps

Standing Ez Curl bar curl (wide grip) 90lbs 9 reps
Super setted with:Machine Dips 250lbs 8 reps

Standing Ez Curl bar curl (wide grip) 90lbs 8 reps
Super setted with:Machine Dips 250lbs 8 reps

[0ATMEAL]

Hammer strength shoulder press 145lbs 15 reps

Hammer strength shoulder press 145lbs 10 reps

Hammer strength shoulder press 145lbs 10 reps

DB One Arm Row 12 reps 95lbs
Super setted with:Arnold Press 8 reps 50lbs

DB One Arm Row 10 reps 100lbs
Super setted with:Arnold Press 9 reps 50lbs

DB One Arm Row 8 reps 100lbs +5lbs
Super setted with:Arnold Press 9 reps 50lbs

Lat Pull Down (Wide Grip) 10 reps 165lbs
Super setted with:Hammer Strength Shrugs 320lbs 10 reps

Lat Pull Down (Wide Grip) 10 reps 165lbs
Super setted with:Hammer Strength Shrugs 320lbs 8 reps

Lat Pull Down (Wide Grip) 10 reps 165lbs
Super setted with:Hammer Strength Shrugs 320lbs 8 reps

Lat Pull Down (Close grip, palms facing in) 10 reps 205lbs +5lbs
Super setted with:DB upright row 10 reps 45lbs each hand

Lat Pull Down (Close grip, palms facing in) 8 reps 205lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

Lat Pull Down (Close grip, palms facing in) 8 reps 205lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

T-Bar row Machine 180lbs 8 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

T-Bar row Machine 165lb 10 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

T-Bar row Machine 165lb 10 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

[0ATMEAL]

Sunday:Upper Power
Incline Barbell Bench Press 140lbs:
140lbs 5 reps
140lbs 5 reps
140lbs 5 reps
140lbs 5 reps
140lbs 5 reps
I can go up more weight but I haven't done these in a while so Im starting here and adding 5lb every week.

Bent over barbell rows:
200lbs 5 reps
200lbs 5 reps
200lbs 5 reps
195lbs 5 reps
195lbs 5 reps

Seated Military Press:
135lbs 5 reps +5
135lbs 5 reps +5
135lbs 5 reps +5
130lbs 5 reps +5
130lbs 5 reps +5

Barbell Shurgs/dumbell shrugs:
265lbs 10 reps
265lbs 8 reps
95lb dumbells 12 reps
95lb dumbells 12 reps
95lb dumbells 12 reps

[0ATMEAL]

Barbell back squat:
215lbs 5 reps
215lbs 5 reps
215lbs 5 reps
215lbs 5 reps
215lbs 5 reps

Stiff Leg Deadlifts:
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps
235lbs 5 reps

[0ATMEAL]

Today: Chest, Bicep and Triceps

DB Incline Bench 10 reps 75lbs
DB Incline Bench 10 reps 75lbs
DB Incline Bench 9 reps 75lbs

DB Flat Bench 9 reps 75lbs
DB Flat Bench 8 reps 75lbs

Ez curl skull crushers 90lb 9 reps
Ez curl skull crushers 80lb 10 reps
Ez curl skull crushers 80lb 10 reps

Preacher Curls (ez curl bar) 9 reps 90lbs
Super setted with:Standing French Press 70lbs 12 reps

Preacher Curls (ez curl bar) 10 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 10 reps

Preacher Curl Machine 12 reps 111lbs
Super setted with:Standing French Press 70lbs 11 reps

Tricep Push Downsstack 77.2lb for 12 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Tricep Push Downs77.2lb for 12 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Tricep Push Downs77.2lb for 10 reps
Super setted with:alternating hammer curls 45lbs 10 reps

Cable Crossovers stack 40lb each side 12 reps
Cable Crossovers stack 40lb each side 12 reps
Cable Crossovers stack 40lb each side 12 reps

Standing Ez Curl bar curl (wide grip) 90lbs 9 reps
Super setted with:Machine Dips 250lbs 8 reps

Standing Ez Curl bar curl (wide grip) 90lbs 9 reps
Super setted with:Machine Dips 250lbs 9 reps

Standing Ez Curl bar curl (wide grip) 90lbs 8 reps
Super setted with:Machine Dips 250lbs 9 reps

Good workout today, pushed more than last week and I was sweating a lot more. I am getting higher reps on 75lb incline bench and I think I am going to go up to 80lb when I can get 12 reps for 2 sets. I also increased diet calories to 3000 because I was losing weight on the lifting workouts alone.

[0ATMEAL]

Friday:Legs
Hack Squat Machine 230lbs 10 reps
super setted with: Smith machine Standing Calf250lbs 12 reps


Hack Squat Machine 230lbs 10 reps
super setted with: Smith machine Standing Calf250lbs 12 reps


Hack Squat Machine 230lbs 10 reps
super setted with: Smith machine Standing Calf250lbs 12 reps


Hack Squat Machine 230lbs 10 reps
super setted with: Smith machine Standing Calf250lbs 12 reps


Hack Squat Machine 230lbs 10 reps
super setted with: Smith machine Standing Calf250lbs 12 reps

Leg Extensions 12 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Extensions 12 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Extensions 10 reps weight stack #15 went up one stack (not sure how much each stack weighs.)
super setted with: Sitting Leg Curl 155lbs 15 reps

Leg Extensions 11 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Extensions 10 reps weight stack #14
super setted with: Sitting Leg Curl 150lbs 15 reps

Leg Press553lbs 20 reps
super setted with:Leg press calf raises 693lbs 12 reps

Leg Press553lbs 20 reps
super setted with:Leg press calf raises 693lbs 12 reps

[0ATMEAL]

Sunday:Upper Power

Incline Barbell Bench Press:
145lbs 5 reps
145lbs 5 reps
145lbs 5 reps
145lbs 5 reps
145lbs 5 reps

Bent over barbell rows:
195lbs 5 reps
195lbs 5 reps
195lbs 5 reps
195lbs 5 reps
195lbs 5 reps

Seated Military Press:
130lbs 5 reps
130lbs 5 reps
130lbs 5 reps
130lbs 5 reps
130lbs 5 reps

Barbell Shurgs:
275lbs 8 reps
275lbs 8 reps
285lbs 7 reps
285lbs 6 reps
300lbs 4 reps

[0ATMEAL]

Monday:Lower Power

Conventinal deadlift:
warm up:
135 10 reps
135 10 reps
205 5 reps
255 5 reps
working sets:
310 5 reps
310 5 reps
310 5 reps
310 5 reps
310 5 reps

Stiff Leg Deadlifts:
240lbs 5 reps +5lbs
240lbs 5 reps +5lbs
240lbs 5 reps +5lbs
240lbs 5 reps +5lbs
240lbs 5 reps +5lbs

Barbell Hack Squats:
240lbs 6 reps
240lbs 5 reps
240lbs 5 reps

[0ATMEAL]

DB Incline Bench 80lbs 5 reps
DB Incline Bench 80lbs 5 reps
DB Incline Bench 80lbs 5 reps

DB Flat Bench 75lb 5 reps
DB Flat Bench 75lb 5 reps

Ez curl skull crushers 90lbs
Ez curl skull crushers 90lbs
Ez curl skull crushers 90lbs

Preacher Curls 100lbs 5 reps
Super setted with:Standing French Press 80lbs 5 reps

Preacher Curls 100lbs 5 reps
Super setted with:Standing French Press 70lbs 5 reps


Preacher Curls 90lbs 5 reps
Super setted with:Standing French Press 70lbs 5 reps

Cable Crossovers 50lb on each arm 5 reps
Cable Crossovers 50lb on each arm 5 reps
Cable Crossovers 50lb on each arm 5 reps

Tricep Push Downs stack 187lbs 5 reps
Super setted with:alternating hammer curls 50lbs 5 reps

Tricep Push Downs stack 187lbs 5 reps
Super setted with:alternating hammer curls 50lbs 5 reps

Tricep Push Downs stack 187lbs 5 reps
Super setted with:alternating hammer curls 50lbs 5 reps

Machine Dips 270lbs 5 reps
Super setted with:standing dumbbell curls 5 reps

Machine Dips 280lbs 5 reps
Super setted with:standing dumbbell curls 5 reps


Machine Dips 270lbs 5 reps
Super setted with:standing dumbbell curls 5 reps

I wanted to try doing low reps heavier weight with the same amount of volume I normally do on hypertrophy days today to see how I liked it. It was fun, nice change going from 8-12 reps to only 5 and doing more weight. Going to try this out for shoulders/back and legs aswell.