My journey to 250lbs

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I have been lifting on and on for a year but not being consistent with my workout and diet and decided I'm tired of being lanky and want to add on some quality mass.
250lbs is just a goal I am setting for my self since I think that would be when I begin to fill out at 6'3 and look bigger, but I won't be doing a dreamer bulk and gaining a bunch of unneeded fat. I am going to aim for 1 - 1.5lb max a week and adjust my diet as gains stall.

Starting stats:
Age - 19
Height- 6'3"
Weight - 178
Body fat 12 - 14 % not sure

Routine
I will be using Layne Norton's power/hypertrophy routine that is 2 days of 5x5 strength training, 1 day off followed by 3 days of volume training with super sets.
Rest days are Tuesday and Saturday and the only cardio I might do is LISS (walking) or a pickup game of basketball on saturday (will prob eat a little more if I do this).

Sunday: Upper Power
5x5
# Barbell Bench Press
# Barbell Rows or deadlifts
# Military Press
# Barbell Shrugs

Monday: Lower Power
5x5
# Back Squat
# Stiff Leg Deadlift, Or Romanian DL
# 6-8 sets of Standing Calf 10-12 reps

Wednesday: Hypertrophy Chest/Arms
* DB Incline Bech 3×8-12
* Barbell Close Grip Bench 3×8-12
* DB Flat Bench 2×8-12
* Preacher Curls 3×8-12 super setted with
* Standing French Press 3×8-12
* Push Downs 3×8-12 super setted with
* DB Hammer Curls
* Cable Crossovers 3×8-12
* Machine Curl 3×8-12 supersetted with
* Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps
* DB Shoulder Press 3×8-12 super setted with
* DB Front Raise 3×8-12
* DB One Arm Row 3×8-12 super setted with
* DB Arnold Press 3×8-12
* Lat Pull Down (Wide Grip) 2×8-12 super setted with
* DB Shrugs 2×10-15
* Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
* DB Upright Row 2×10-15
* T-bar row 2×8-12

Friday: Hypertrophy Legs/Calves
* Hack Squat 5×8-12 super setted with
* Standing Calf 5×10-15
* Leg Extensions 5×10-15 super setted with
* Sitting Leg Curls 5×10-15 super setted with
* Sitting Calf Raise 4×8-12

Diet

Meal 1
5 whole eggs
200g sweat potato
ketchup

Meal 2:
8oz chicken breast
1 cup brown rice
3 oz avacado
1 cup broccoli

Meal 3:
Post workout:
40g dextrose
50g whey isolate

Meal 4
8 oz steak
1 cup brown rice
1 cup broccoli

Meal 5:
8 oz chicken breast
30g almonds
1 cup broccoli

Meal 6:
32g peanut butter
30g whey isolate
99g blueberries

2,695 calories

83.5 fat

213.6 carbs

267.8 protein

.4 x body weight for fat, 1.5 x body weight for protein and rest carbs.

Supplements
Whey Isolate
Fish Oil
Multivitamin
Vitamin C
Creatine Monohydrate
E-Bol (starting this today)
Slin-Sane

I will update this later today after my first workout and try to get some starting pictures up, all I have is a crappy flip phone which takes terrible pics.

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Barbell bench:
Long arms make this suck when going down to touch my chest ha, do you think I should be doing the power lifting style (Dave Tate) and put arch in my back to reduce the rom?

185lbs 5 reps
185lbs 5 reps
185lbs 5 reps
185lbs 5 reps
185lbs 5 reps

Bent over barbell rows:
180lbs 5 reps
175lbs 5 reps
175lbs 5 reps
175lbs 5 reps
175lbs 5 reps

Seated Military Press:
Never really did these, I usually just did dumbell presses so still trying to get used to these.
Bringing the weight down in front of me and just below my chin.
115lbs 5 reps
115lbs 5 reps
115lbs 5 reps
115lbs 5 reps
115lbs 5 reps

Barbell Shurgs:
235lbs 9 reps
235lbs 8 reps
235lbs 8 reps
235lbs 8 reps
235lbs 6 reps

So I'm really weak lol but hoping for some good strength and mass gains in the future since I am going to stick to this routine and diet. Tomorrow squats/stiff leg deadlifts and lots of calve raises

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Didn't get a chance to post this Monday but here is what I did.
I use a wide stance when squating because I am not very flexible, feels more natural to do it this way.
Back Squat 5 reps 225lbs to parallel
Back Squat 5 reps 225lbs to parallel
Back Squat 5 reps 225lbs to parallel
Back Squat 5 reps 225lbs to parallel
Back Squat 5 reps 225lbs to parallel

Stiff Leg Deadlift 5 reps 225lbs
Stiff Leg Deadlift 5 reps 225lbs
Stiff Leg Deadlift 5 reps 225lbs
Stiff Leg Deadlift 5 reps 225lbs
Stiff Leg Deadlift 5 reps 205lbs

Standing Calf Raise Machine 12 reps #15 (max weight it goes to)
Standing Calf Raise Machine 12 reps
Standing Calf Raise Machine 12 reps
Standing Calf Raise Machine 12 reps
Standing Calf Raise Machine 10 reps

Next Monday I am going to start doing squats atg so I can get used to doing them that way.

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Today Chest, Bicep and Triceps

DB Incline Bench 11 reps 70lbs
DB Incline Bench 10 reps 70lbs
DB Incline Bench 10 reps 70lbs

Barbell Close Grip Bench 12 reps 135lbs
Barbell Close Grip Bench 10 reps 135lbs
Barbell Close Grip Bench 10 reps 135lbs

DB Flat Bench 9 reps 70lbs
DB Flat Bench 8 reps 70lbs
DB Flat Bench 8 reps 70lbs

Preacher Curls 8 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 10 reps

Preacher Curls 8 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 10 reps

Preacher Curls 8 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 10 reps

Tricep Push Downs stack #12 for 10 reps
Super setted with:alternating hammer curls 45lbs 9 reps

Tricep Push Downs stack #12 for 11 reps
Super setted with:alternating hammer curls 45lbs 8 reps

Tricep Push Downs stack #12 for 10 reps
Super setted with:alternating hammer curls 45lbs 8 reps

Cable Crossovers stack #5 8 reps
Cable Crossovers stack #5 11 reps
Cable Crossovers stack #5 10 reps

Standing Ez Curl bar curl (wide grip) 90lbs 8 reps
Machine Dips 2 45lbs on each side for 9 reps

Standing Ez Curl bar curl (wide grip) 90lbs 8 reps
Machine Dips 2 45lbs on each side for 8 reps

Standing Ez Curl bar curl (wide grip) 80lbs 8 reps
Machine Dips 2 45lbs on each side for 8 reps

Felt like I was going to die so much volume ha but its fun trying out something new and I like it so far.
I think I am going to have to up my calorie intake because these hypertrophy workouts leave me dead, weighing my self again on saturday morning and I'll see if I gained anything.

[gainweightnow]

subbed, off to a good start man.

[0ATMEAL]

subbed, off to a good start man.

Thanks man, the slin sane has been giving me some great pumps.

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DB Shoulder Press 9 reps 60lbs
Super setted with:DB Front Raises 12 reps 20lbs

DB Shoulder Press 8 reps 60lbs
Super setted with:DB Front Raises 12 reps 20lbs

DB Shoulder Press 8 reps 60lbs
Super setted with:DB Front Raises 12 reps 20lbs

DB One Arm Row 8 reps 90lbs
Super setted with:Arnold Press 9 reps 50lbs

DB One Arm Row 8 reps 90lbs
Super setted with:Arnold Press 9 reps 50lbs

DB One Arm Row 7 reps 90lbs
Super setted with:Arnold Press 8 reps 50lbs

Lat Pull Down (Wide Grip) 9 reps 145lbs
Super setted with:Machine shrugs 11 reps 3 45's on each side

Lat Pull Down (Wide Grip) 10 reps 145lbs
Super setted with:Machine shrugs 10 reps 3 45's on each side

Lat Pull Down (Close grip, palms facing in) 11 reps 175lbs
Super setted with:DB upright row 8 reps 45lbs

Lat Pull Down (Close grip, palms facing in) 8 reps 185lbs
Super setted with:DB upright row 8 reps 45lbs

T-Bar row machine 8 reps 3 45's
T-Bar row machine 8 reps 3 45's

Workout felt good, shoulders were a lot more fatigued early on than usual. Kicking up the dumbells for shoulder press is the hardest part for me, I feel like I could do a few more reps once I get used to kicking them. Only problem with todays workout was my gym (la fitness) was really packed so I had to wait on some things, other than that good workout.

[gainweightnow]

Thanks man, the slin sane has been giving me some great pumps.

Nice to hear

Is this the first time you've used the Layne Norton's power/hypertrophy routine? How are you liking it?

[0ATMEAL]

Nice to hear

Is this the first time you've used the Layne Norton's power/hypertrophy routine? How are you liking it?

Yeah its the first time I have ever tried a routine like this, before I was just doing a 5 day split of 1 or 2 compounds then isolations but my diet wasn't very good.
The intensity is great with this routine, I am out of breath after each set and sweating a lot more than I have before (aside from squats and deadlifts). The doms have been really bad but Layne says that after a few weeks doing this routine your body starts to get used to it.

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Friday: Hypertrophy Legs/Calves

Hack Squat machine 12 reps 230
super setted withStanding Calf on v squat machine 15 reps 230lbs

Hack Squat machine 12 reps 230
super setted with Standing Calf on v squat machine 15 reps 230lbs

Hack Squat machine 12 reps 250
super setted with Standing Calf on v squat machine 15 reps 230lbs

Hack Squat machine 11 reps 250
super setted with Standing Calf on v squat machine 10 reps 280lbs

Hack Squat machine 11 reps 250
super setted with Standing Calf on v squat machine 10 reps 280lbs

Leg Extensions 12 reps 190 lbs
super setted with Sitting Leg Curls 15 reps 150lbs

Leg Extensions 10 reps 190 lbs
super setted with Sitting Leg Curls 15 reps 150lbs

Leg Extensions 10 reps 190 lbs
super setted with Sitting Leg Curls 15 reps 150lbs

Sitting Calf Raise 12 reps four 45lb's
Sitting Calf Raise 15 reps four 45lb's
Sitting Calf Raise 12 reps four 45lb's
Sitting Calf Raise 12 reps four 45lb's

Threw in one set of leg press to finish my legs off 10 reps 450

Workout was really taxing but I enjoyed pushing threw the pain, felt like I was going to throw up after the hack squats.
I wen't to a different gym and the hack squat machine is a lot newer than my usual gym and I can get smoother reps off it.
Not looking forward tomorrows doms lol.

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

Bent over barbell rows:
185lbs 5 reps + 10lbs
185lbs 5 reps + 10lbs
185lbs 5 reps + 10lbs
185lbs 5 reps + 10lbs
185lbs 5 reps + 10lbs

Seated Military Press:
120lbs 5 reps +5lbs
120lbs 5 reps +5lbs
120lbs 5 reps +5lbs
120lbs 5 reps +5lbs
120lbs 5 reps +5lbs

Barbell Shurgs:
235lbs 10 reps
240lbs 8 reps +5lbs
240lbs 8 reps +5lbs
240lbs 8 reps +5lbs
240lbs 6 reps +5lbs

Had a good workout, progressed on everything but flat bench, hopefully won't be stalling on it for long. Felt like I can go up 5 more pounds the miltary press but I decided to wait till next time. Also weighed myself yesterday and I gained 0.6 lbs on the scale, going to run the same cals for this week and see if I gain the same next saturday.

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Monday: Lower Power
So today I decided to do squats below parallel (atg) and ended up doing a bunch of sets just getting use to going lower.

225lbs 3 reps
225lbs 2 reps
225lbs 2 reps
I lowered the weight so I could get 5

atg wide stance back squats:
205 5 reps
205 5 reps
205 5 reps
205 5 reps
205 5 reps

Weight wen't down but so did my ass.

Stiff leg deadlifts
225lbs 5 reps
225lbs 5 reps
225lbs 5 reps
225lbs 5 reps
225lbs 5 reps
Going to add 5lbs to these next time.

Barbell Standing Calf Raise
225lbs 10 reps
225lbs 10 reps
225lbs 10 reps
225lbs 8 reps
225lbs 8 reps

It was a good workout, definitely felt it in my legs more and hamstrings. I got stuck a few times but I was in a power cage. Hopefully I will see some improvements doing them atg, took a lot more out of me.

[Blake_2010]

Dang brah! You got some strong numbers. Definitely will keep checking out your log

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Dang brah! You got some strong numbers. Definitely will keep checking out your log

Thanks, i'll been checking on yours too.

Abs and HIIT cardio on tredmill
Cable rope crunches 20 reps 140lbs
Cable rope crunches 20 reps 140lbs
Cable rope crunches 25 reps 130lbs

hanging knee Raises 25 reps
hanging knee Raises 25 reps

Machine Crunchs 20 reps 195lbs
Machine Crunchs 20 reps 195lbs
Machine Crunchs 14 reps 210lbs

Standing Side Crunch 20 reps 70lb dumbbell
Standing Side Crunch 20 reps 70lb dumbbell

HIIT
3 min warm up jog

30 second 9.0mph sprint
30 second 4.0mph walk
Repeated 8 times.

Layne doesn't have abs outlined in his power/hyper routine so I'm going to be doing them either on tuesdays or saturdays.
I know I'm bulking but I still want to do occasional HIIT on my off days to keep my heart healthy, stay in shape and it increases my appetite too.
The tredmill estimated 200 calories burnt in a little over 10 mins of the intervals so I'm just going to eat 200 extra calories to make up for it.

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Today Chest, Bicep and Triceps

DB Incline Bench 10 reps 70lbs
DB Incline Bench 10 reps 70lbs
DB Incline Bench 10 reps 70lbs
Going to try 75lbs next week

Barbell Close Grip Bench 12 reps 135lbs
Barbell Close Grip Bench 11 reps 135lbs
Barbell Close Grip Bench 10 reps 145lbs +10lbs

DB Flat Bench 11 reps 70lbs +1 rep
DB Flat Bench 10 reps 70lbs

Preacher Curls 9 reps 90lbs (ez curl bar) +1 rep
Super setted with:Standing French Press 80lbs 8 reps +10lbs

Preacher Curls 10 reps 90lbs (ez curl bar) +2 reps
Super setted with:Standing French Press 70lbs 10 reps

Preacher Curls 9 reps 90lbs (ez curl bar) +1 rep
Super setted with:Standing French Press 70lbs 10 reps

Tricep Push Downs stack 160lbs for 10 reps
Super setted with:alternating hammer curls 45lbs 9 reps

Tricep Push Downs stack 165lbs for 10 reps +5lbs
Super setted with:alternating hammer curls 45lbs 8 reps

Tricep Push Downs stack 165lbs for 9 reps +5lbs
Super setted with:alternating hammer curls 45lbs 8 reps

Cable Crossovers 140lbs 11 reps
Cable Crossovers 140lbs 11 reps
Cable Crossovers 145lbs 10 reps
Cable Crossovers 145lbs 8 reps
Did 1 more set of this waiting for the dip machine, had a good pump going from them.

Standing Ez Curl bar curl (wide grip) 90lbs 11 reps +3 reps
Super setted with:Machine Dips 200lbs 10 reps +20lbs

Standing Ez Curl bar curl (wide grip) 90lbs 10 reps +2 reps
Super setted with:Machine Dips 230lbs 8 reps +30lbs

Standing Ez Curl bar curl (wide grip) 90lbs 8 reps (did 80lbs on this last set last week.)
Super setted with:Machine Dips 230lbs 7 reps +30lbs

Overall had a good workout, reps and weight went up on most lifts but my dumbbell presses didn't progress, hoping I can get the 75's for at least 8 for a set or 2 next week. I might start doing the flat db presses before the close grip bench press and see if I can get more weight/reps.
Think I need to up the calories, volume workouts are getting tougher.

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DB Shoulder Press 8 reps 65lbs +5lbs to each dumbbell
Super setted with:DB Front Raises 12 reps 20lbs

DB Shoulder Press 8 reps 65lbs +5lbs to each dumbbell
Super setted with:DB Front Raises 12 reps 20lbs

DB Shoulder Press 10 reps 60lbs (had to go down to finish these)
Super setted with:DB Front Raises 12 reps 20lbs

DB One Arm Row 10 reps 90lbs +2 reps
Super setted with:Arnold Press 9 reps 50lbs

DB One Arm Row 10 reps 90lbs +2 reps
Super setted with:Arnold Press 10 reps 50lbs

DB One Arm Row 8 reps 90lbs
Super setted with:Arnold Press 7 reps 50lbs

Lat Pull Down (Wide Grip) 11 reps 145lbs +2 reps
Super setted with:Machine shrugs 11 reps 290lbs +20lbs (last weeks felt easy)

Lat Pull Down (Wide Grip) 10 reps 145lbs
Super setted with:Machine shrugs 10 reps 290lbs +20lbs

Lat Pull Down (Wide Grip) 10 reps 145lbs
Super setted with:Machine shrugs 10 reps 290lbs +20lbs
Ended up doing 1 extra set of these because I felt good.

Lat Pull Down (Close grip, palms facing in) 11 reps 175lbs
Super setted with:DB upright row 8 reps 90lbs

Lat Pull Down (Close grip, palms facing in) 9 reps 195lbs
Super setted with:DB upright row 8 reps 90lbs

Lat Pull Down (Close grip, palms facing in) 14 reps 160lbs

T-Bar row machine 8 reps 3 45lb's
T-Bar row machine 13 reps 2 45lb's and a 25lb

Had a good workout, got to go up to the 65lb's for 2 sets on dumbbell presses, needed a spot to get them up since I suck at kicking them but I was good to go once they were up. Next week I am going to do the barbell T-bar rows and see how those feel.

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Friday: Hypertrophy Legs/Calves

Hack Squat machine 13 reps 230
super setted with Standing Calf Machine #15 weight stack 15 reps

super setted with Standing Calf Machine #15 weight stack 15 reps
Hack Squat machine 13 reps 230

super setted with Standing Calf Machine #15 weight stack 15 reps
Hack Squat machine 13 reps 230

super setted with Standing Calf Machine #15 weight stack 15 reps
Hack Squat machine 12 reps 230

super setted with Standing Calf Machine #15 weight stack 15 reps
Hack Squat machine 12 reps 230

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

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

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

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

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

Sitting Calf Raise 15 reps 270lbs
Sitting Calf Raise 13 reps 270lbs
Sitting Calf Raise 12 reps 270lbs
Sitting Calf Raise 10 reps 270lbs

Not that great of a workout today, was in a hurry and ate too much before lifting and while doing hack squats I felt like throwing up. Wen't down in weight on hack squats because I wasn't feeling that great but I upped the reps a few and went a little lower than usual. Next week I'm going to try out barbell hack squats, should be fun.

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Sunday:Upper Power

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

Bent over barbell rows:
190lbs 5 reps + 10lbs
190lbs 5 reps + 10lbs
190lbs 5 reps + 10lbs
190lbs 5 reps + 10lbs
190lbs 5 reps + 10lbs

Seated Military Press:
125lbs 5 reps +5lbs
125lbs 5 reps +5lbs
125lbs 5 reps +5lbs
125lbs 5 reps +5lbs
125lbs 5 reps +5lbs

Barbell Shurgs:
245lbs 10 reps
245lbs 8 reps +5lbs
245lbs 8 reps +5lbs
245lbs 8 reps +5lbs borrowed some chalk on this set and got +3 reps, need to buy some.
245lbs 8 reps +5lbs

Flat Barbell Bench Press:
135 40 reps
I was disappointed I stalled again so I felt like working my chest more and doing 1 random set of a bunch of reps.

Still stuck on bench press, think I just need to work on getting a better arch and pulling shoulder back to decrease my rom and increase the weight. I can't do more than 3 reps if I try to increase the weight by 5lbs unless I stop above my chest. Every other lift increased so I'm happy about that, might start rotating flat barbell bench press with incline bench press.
Weighed myself yesterday morning and I was 181.2 (increase of 2lbs from last week) but I think some of that was from having a lot of food still in me from the night before. I'm going to stick with 2800 calories for now.

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Monday: Lower Power

back squats below parallel:
210 5 reps
210 5 reps
210 5 reps
210 5 reps
210 5 reps

Stiff leg deadlifts:
230lbs 5 reps
230lbs 5 reps
230lbs 5 reps
230lbs 5 reps
230lbs 5 reps

Barbell Standing Calf Raise:
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps

Getting a better feel for the lower squats, I have a wide stance so it was weird at first going lower. Need to get something to set under the Barbell standing calf raises but I squeezed at the top and felt these good.
I pm'd Layne and ask him how I could rotate conventional deadlifts into this program and he said to rotate them over back squats so next week I'm going to be doing deadlifts, haven't done them in a few weeks.

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Tuesday:Abs
Just did a quick session of abs today, took about 15 mins.

Cable rope crunches 20 reps 140lbs
Cable rope crunches 20 reps 140lbs
Cable rope crunches 25 reps 130lbs

hanging knee Raises 25 reps
hanging knee Raises 25 reps

Standing Side Crunch 20 reps 65lb dumbbell
Standing Side Crunch 20 reps 65lb dumbbell
Standing Side Crunch 20 reps 65lb dumbbell

Drop setted these
Machine Crunchs 20 reps 200lbs
Machine Crunchs 20 reps 185
Machine Crunchs 20 reps 170

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Today: Chest, Bicep and Triceps

DB Incline Bench 8 reps 75lbs +5lbs
DB Incline Bench 9 reps 70lbs
DB Incline Bench 9 reps 70lbs

DB Flat Bench 7 reps 75lbs
DB Flat Bench 8 reps 75lbs
DB Flat Bench 10 reps 70lbs

Barbell Close Grip Bench 10 reps 135lbs
Barbell Close Grip Bench 10 reps 135lbs


Preacher Curls 10 reps 90lbs (ez curl bar) +1 rep
Super setted with:Standing French Press 80lbs 8 reps +10lbs

Preacher Curls 10 reps 90lbs (ez curl bar) +2 reps
Super setted with:Standing French Press 70lbs 10 reps

Preacher Curls 9 reps 90lbs (ez curl bar) +1 rep
Super setted with:Standing French Press 70lbs 10 reps

Tricep Push Downs stack #12 for 15 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 9 reps

Tricep Push Downs stack #13 for 10 reps
Super setted with:alternating hammer curls 45lbs 8 reps

Cable Crossovers stack #6 12 reps
Cable Crossovers stack #6 12 reps
Cable Crossovers stack #6 with 5lb increase 10 reps

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

Standing Ez Curl bar curl (wide grip) 90lbs 10 reps +2 reps
Super setted with:Machine Dips 230lbs 9 reps

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

Good workout, felt dead tired at the end but had some increases on incline and flat. Going to try to get 2 sets of 75lb on incline next week.

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DB Shoulder Press 8 reps 65lbs each dumbbell

DB Shoulder Press 8 reps 65lbs each dumbbell

DB Shoulder Press 10 reps 60lbs

DB One Arm Row 12 reps 85lbs +2 reps
Super setted with:Arnold Press 8 reps 50lbs

DB One Arm Row 12 reps 85lbs
Super setted with:Arnold Press 8 reps 50lbs

DB One Arm Row 12 reps 85lbs
Super setted with:Arnold Press 9 reps 50lbs

Lat Pull Down (Wide Grip) 10 reps 160lbs +15lbs
Super setted with:Machine shrugs 11 reps 290lbs

Lat Pull Down (Wide Grip) 9 reps 160lbs
Super setted with:Machine shrugs 10 reps 290lbs

Lat Pull Down (Wide Grip) 9 reps 160lbs
Super setted with:Machine shrugs 10 reps 290lbs

Lat Pull Down (Close grip, palms facing in) 9 reps 190lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

Lat Pull Down (Close grip, palms facing in) 9 reps 195lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

Lat Pull Down (Close grip, palms facing in) 8 reps 195lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

T-Bar row with 3 45lb's (these were hard to do because the weight kept coming off the ground, prob going to stick to the t bar machine.)
Super setted with:DB Front Raises 12 reps 20lbs

T-Bar row 3 45lb's
Super setted with:DB Front Raises 12 reps 20lbs

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Friday: Hypertrophy Legs/Calves

Barbell Hack Squat 225lbs 9 reps
super setted with Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 225lbs 9 reps
super setted with Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 225lbs 9 reps
super setted with Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 225lbs 9 reps
super setted with Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 225lbs 9 reps
super setted with Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 225lbs 10 reps
super setted with Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 225lbs 5reps
Did 1 extra set

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

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

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

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

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

Sitting Calf Raise 15 reps 3 45lb's
Sitting Calf Raise 15 reps 3 45lb's
Sitting Calf Raise 15 reps 3 45lb's
Sitting Calf Raise 15 reps 3 45lb's

First time doing barbell hack squats and felt them a lot more than the hack squat machine, I will def be doing these over the machine.

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Sunday:Upper Power

Flat Barbell Bench Press:
185lbs 6 reps
185lbs 6 reps
185lbs 6 reps
185lbs 6 reps
185lbs 6 reps

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

Seated Military Press:
130lbs 5 reps +5lbs
125lbs 5 reps
125lbs 5 reps
125lbs 5 reps
125lbs 5 reps

Barbell Shurgs:
250lbs 10 reps
250lbs 8 reps +5lbs
250lbs 8 reps +5lbs
250lbs 8 reps +5lbs
250lbs 8 reps +5lbs


Bench progressed a little, got an extra rep, everything else is progressing good.

[0ATMEAL]

Monday: Lower Power

Regular deadlifts:
310lbs x 5
310lbs x 5
310lbs x 5
250lbs x 5
250lbs x 6

Stiff Leg Deadlifts:
235 x 5
235 x 5
235 x 5
225 x 5
205 x 5

Barbell Standing Calf Raise:
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps
Need to figure out how to get more rom on this, going to look for a box or something.

Haven't done regular deadlifts in a while so this was a nice change. My grip started giving out after the 3rd set so I went down on weight, also cut open a calluses on my right hand and the chalk combined with the blood was stinging throughout the rest of the workout so it affected my stiff leg deadlifts too.
Overall a good workout, hopefully the next time I do regular deadlifts I can do 310+ for my 4th and 5th sets.

[0ATMEAL]

Tuesday:Abs

Cable rope crunches 20 reps 140lbs
Cable rope crunches 20 reps 140lbs
Cable rope crunches 25 reps 130lbs

hanging knee Raises 25 reps
hanging knee Raises 25 reps

Standing Side Crunch 20 reps 70lb dumbbell
Standing Side Crunch 20 reps 70lb dumbbell
Standing Side Crunch 20 reps 70lb dumbbell

Drop setted these
Machine Crunchs 20 reps 200lbs
Machine Crunchs 20 reps 185lbs
Machine Crunchs 20 reps 170lbs
Machine Crunchs 20 reps 150lbs

[0ATMEAL]

Today: Chest, Bicep and Triceps

DB Incline Bench 8 reps 75lbs
DB Incline Bench 9 reps 75lbs +5lbs
DB Incline Bench 8 reps 75lbs +5lbs
DB Incline Bench 9 reps 70lbs

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

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

Preacher Curls 10 reps 90lbs (ez curl bar)
Super setted with:Standing French Press 70lbs 8 reps

Tricep Push Downs stack #12 for 15 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

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

Cable Crossovers stack #6 15 reps
Cable Crossovers stack #6 12 reps
Cable Crossovers stack #6 12 reps

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

Standing Ez Curl bar curl (wide grip) 90lbs 10 reps
Super setted with:Machine Dips 230lbs 9 reps

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

Finally got 75lb dumbbells on incline for all sets and at least 8 reps so I was happy about that. Wish the gym I went to had 2.5 pound increment increases for dumbbells So I could try going up. Fell asleep for an hour after my pwo shake, exhausted after this workout.

[0ATMEAL]

DB Shoulder Press 9 reps 65lbs each dumbbell

DB Shoulder Press 8 reps 65lbs each dumbbell

DB Shoulder Press 8 reps 60lbs

DB One Arm Row 12 reps 95lbs +5lbs
Super setted with:Arnold Press 9 reps 50lbs

DB One Arm Row 12 reps 95lbs +5lbs
Super setted with:Arnold Press 9 reps 50lbs

DB One Arm Row 12 reps 95lbs +5lbs
Super setted with:Arnold Press 9 reps 50lbs

Lat Pull Down (Wide Grip) 10 reps 165lbs +5lbs
Super setted with:Dumbbell Shurgs 90lbs each hand 12 reps

Lat Pull Down (Wide Grip) 9 reps 165lbs +5lbs
Super setted with:Dumbbell Shurgs 90lbs each hand 12 reps

Lat Pull Down (Wide Grip) 8 reps 165lbs +5lbs
Super setted with:Dumbbell Shurgs 90lbs each hand 11 reps

Lat Pull Down (Close grip, palms facing in) 10 reps 195lbs
Super setted with:DB upright row 10 reps 45lbs each hand

Lat Pull Down (Close grip, palms facing in) 8 reps 205lbs +10
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

Lat Pull Down (Close grip, palms facing in) 8 reps 195lbs
Super setted with:DB upright row 8 reps 45lbs (single dumbell)

T-Bar row Machine 3 45lb's and a 10lb for 10 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

T-Bar row Machine 3 45lb's and a 10lb for 10 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

T-Bar row Machine 3 45lb's,a 25lb and a 10lb for 6 reps
Super setted with:Dumbbell side lateral raise 20lbs each hand 12 reps

[0ATMEAL]

Friday: Hypertrophy Legs/Calves

Barbell Hack Squat 230lbs 10 reps +5lbs
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 230lbs 9 reps +5lbs
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 230lbs 9 reps +5lbs
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 230lbs 8 reps
super setted with: Standing Calf Machine #15 weight stack 15 reps

Barbell Hack Squat 230lbs 9 reps
super setted with: Standing Calf Machine #15 weight stack 15 reps


Leg Extensions 11 reps weight stack #14
super setted with: Lying Down Leg Curls 15 reps stack #11

Leg Extensions 10 reps weight stack #14
super setted with: Lying Down Leg Curls 15 reps stack #11

Leg Extensions 10 reps weight stack #14
super setted with: Lying Down Leg Curls 15 reps stack #11

Leg Extensions 10 reps weight stack #14
super setted with: Lying Down Leg Curls 15 reps stack #11

Leg Extensions 10 reps weight stack #14
super setted with: Lying Down Leg Curls 15 reps stack #11

[0ATMEAL]

Sunday:Upper Power

Flat Barbell Bench Press:
185lbs 7 reps
185lbs 7 reps
185lbs 6 reps
185lbs 5 reps
185lbs 5 reps

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

Seated Military Press:
135lbs 4 reps +10lbs
130lbs 5 reps +5
130lbs 5 reps +5
130lbs 5 reps +5
130lbs 5 reps +5

Barbell Shurgs:
265lbs 10 reps +15
265lbs 8 reps
265lbs 8 reps
265lbs 8 reps
265lbs 7 reps

Couldn't update log the past few days so I just added the past 3 workouts.
Weighed myself on Saturday and I was 181.9 which is a gain of 2lbs but last week I weighed in at -1.4 pounds so I'm just gonna go by the mirror more often since I can't trust the scale.