New Journey, Pushing limits. 4 week transformation

[TinyChris]

I'm going to start a 4 week transformation, no bull****, no drugs, no drinking just me and the gym. I'm going to share my current stack, my daily workout routines. I've got the strength and a pretty decent physique i think right now, i'm just looking to add more weight, maybe compete someday.

Everything is done with strict form

I'm tired of hearing i can't or i'l never reach this or that, there's no limit and it just provides more motivation, hopefully at the end of this transformation i'l be satisfied.

All the workouts i post are from animalpak.com with variations to my needs.
At the end i will provide videos of my max outs on reps with high weight.

Current stats:
Weight:140
Bench 185x12
Squat 275x10
Deadlift 275x10

Goal: weight 150+

Here are my starting pictures:

[TinyChris]

Day 1:

Shoulders and Legs

I didn't feel done after shoulders so i spiced up my day

Shoulders:
Delts
Seated Dumbbell Military Press: 4 sets x 8 reps
Side Dumbbell Lateral Raises: 4 sets x 8 reps
Bent Cable Rear Delt Raises: 3 sets x 8 reps
Front Dumbbell Raises: 3 sets x 10 reps

Traps
Barbell Shrugs: 4 sets x 8 reps
Dumbbell Shrugs: 4 sets x 10 reps

Legs:
Squats: 4 sets of 6 (185)-(225)-(225)-(255)
Leg press: 4 sets 90lb start with increase of 90lbs per set.
Leg extensions: ascending weight with hold at the top 4 sets of 6 reps
Leg curls: ascending weight 4 sets 6 reps
Lying leg curls: 2 sets x6
Standing calf raises: 225lbs 3 sets of 12
Leg press(calves): 1 set x50 reps

Abs: decline ab crunches 3 setsx25

[TinyChris]

Day 2:

Chest

Flat barbell bench press: 4 sets x6 reps (135-185-185-185)
Incline flys: 4 sets x8 reps
Flat dumbell presses: 4 sets x6 reps (60-70-80-85)
Dips: 4 sets till failure
Pectoral fly machine: 2 sets x15


Ending weight:141lbs

[patrick4588]

dont weigh yourself everyday, only do it like once a week. you will see day to day fluctuations. What is your goal for the next month? also, for your maxes, instead of 10 reps; drop down to to 3 or something if you dont want to actually find your true 1 rep max.

[TinyChris]

dont weigh yourself everyday, only do it like once a week. you will see day to day fluctuations. What is your goal for the next month? also, for your maxes, instead of 10 reps; drop down to to 3 or something if you dont want to actually find your true 1 rep max.

I try not to weight myself daily i just wanna see increases but i'm gonna start just once a week.

My goal is just to increase body weight/mass. My lifts will obviously increase so i'm not worried
And i'm working on it i'm thinking about going up to 225 bench and see how many times i can hit that.

Dieting is the hard part.

[irishbarry]

defenatly more weight less reps if you want to increase your size, goodluck.

[TinyChris]

defenatly more weight less reps if you want to increase your size, goodluck.

Thanks i've brought my rep scheme down to 6-8 reps for about everything now

[ghattanj]

why just 4 weeks? if u gain like 10 lbs of mass, u will look so beast no joke dude

[TinyChris]

Day 3:

Talk about lifting until you can't even pick yourself up, got some motivation off some branch warren videos.

Back:

• Deadlifts: 4 Sets x 6 reps (185-225-225-275)
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 8 reps
• Dumbbell Pullovers: 3 Sets x 8 reps (50, 60, 70)
• Back Extensions: 2 Sets x 12 Reps
• T bar row: 4 sets x 8 reps
• Iso lateral row's: 4 sets x 8 reps