Thomas' road to ultimate aesthetics

[Thomas2950]

Stats when creating this thread:
16 years old
5'11
183lbs
Bench 270lbs/8x225lbs
Squat 4x315lbs
Deadlift 405lbs
Been lifting since august 3th 2015 (21 months)

Goals
-Hitting nationals in 5 months (end of October 2017)
-Inspire
-100% aesthetics

Program is what I like to call PPFL (push pull focus legs). Focus right now is arms so right now it's push pull arms legs. A 4 day split, 6 days a week.

Instagram: https://www.instagram.com/screw_the_smithmachine/

[Thomas2950]

Pics from before I started lifting



Pics from last cut




Recent pics from lean bulk

[Thomas2950]

Squats
2 Warmup sets
20x45lbs
20x45lbs

5 Working sets
12x135lbs
10x180lbs
8x225lbs
6x270lbs
16x225

Last 2 sets completely demolished me, also was the moment I ran out of breath for the rest of the workout. **** hurts.
For squats I like to maintain a very close stance to focus on the outer head of the quad, and to ATG; as deep as I possibly can.


Leg press
6 Working sets
20x3 plates each side
20x4 plates
16x5 plates
12x6 plates
10x7 plates
30x3 plates

Always try to keep my tempo slow and steady, and go as deep as I can without feeling it in my lower back.


Barbell walking lunges
4 Working sets till failure

Always keep looking in front of you; looking at your feet will mess up your walking pattern. I perform lunges with a 90° angle in my front leg (very close)


Leg extensions
5 Working sets
3 Dropsets

I like to do this very slowly and squeeze as hard as possible at the top. Dropsets are the most fun part



Stiff leg deadlifts
5 Working sets

The actual hamstring activation mostly happens on the way down, so I like to go down very slowly and controled and go explosively back up.


Leg curls
4 Working sets
3 Dropsets

I always perform this exercise with lots of angles, and again, focusing on the contraction at the top.


Calf raises on leg curl
6 Working sets

Stretch has hard as possible down, go explosively back up and hold the top position for a couple of seconds.


Also did some fast abs work.


Duration of the workout was 80 minutes. Hypertrophy and form over weight. I want to be a bodybuilder, not a powerlifter.
Great workout overall, intensity was high and so was the amount of sweat.

[Thomas2950]

Shoulders warmup
3x Front raises supersetted with side raises (very low weight)

Inclined dumbbell press
2 Warmup sets
12x45lbs each side
12x45lbs

5 Working sets

12x54lbs
12x62lbs
10x71lbs
8x80lbs
6x90lbs

Made sure to warm up properly as shoulders can get f*cked up very easily


Cable flyes
5 working sets of between 12-6 reps

Getting that full stretch at the start is the most painful thing ever


Landmine chest press
5 Working sets of between 16-6 reps


Machine chest press
5 Working sets of between 12-6 reps


Close grip flat dumbbell press
5 Working sets of between 12-6 reps


Flat dumbbell flyes
5 Working sets of between 12-6 reps


Shoulder dumbbell press
1 Warmup set

5 Working sets of between 12-6 reps


Lateral dumbbell raises
1 Warmup set

5 Working sets of between 12-6 reps


Duration was 70 minutes
Going to be working in kg next time, the conversion to lbs is an absolute horror. Great workout.

[Thomas2950]

Deadlifts
2 Warmup sets
5x60kg
5x80kg

8 Working sets
5x100kg
5x120kg
3x140kg
2x160kg
1x170kg

14x100kg
12x100kg
12x100kg


My body responded well to a combination of low rep and high rep deadlifts, so I'll just stick with it until my body gets used to it. I don't prioritize strength, but rather the contraction, even though I'm aware my deadlift is awfully low compared to my squat and bench.



Cable rows (V grip)
5 working sets


Cable rows (single arm)
4 Working sets


Machine rows (single arm)
4 Working sets


Lat pulldown
5 Working sets


Barbell shrug
5 Working sets


Plate shrug
4 Working sets


Rear delt machine flyes
5 Working sets


Reverse dumbbell flyes
4 Working sets


Some abdominal work

Duration: 70 minutes
I'm aware that my volume is over the top, but my philosophy is that the duration of the workout counts, and the amount of muscle activation you manage to perform inside that duration. Workouts longer than 90 minutes are bad workouts for me: I need to keep the intensity as high as possible.

[Thomas2950]

Rope pushdowns
2 Warmup sets

3 Working sets

2 Dropsets


One arm cable pushdowns
One arm overhead extensions
5 Working sets (superset)


Machine dips
5 Working sets


One arm cable kickbacks
4 Working sets


Overhead dumbell extensions
4 Working sets


One arm dumbbell curls
4 Working sets


Barbell cable curls
4 Working sets


Hammer curls
1 Working set
3 Dropsets


Wrist roller
4 Working sets


Duration of workout: 60 minutes

[Thomas2950]

Squat
2 Warmup sets
20x20kg
20x20kg

7 Working sets
12x60kg
10x80kg
10x100kg
8x120kg
6x120kg
10x100
10x100kg


Leg press (high stance for hamstrings)
6 Working sets


Hamstring curl
5 Working sets
3 Dropsets


Stiff leg deadlifts
5 Working sets


Leg extensions
4 Working sets
2 Dropsets


Adductor machine
4 Working sets


Machine calf raises
4 Working sets

Barbell calf raises (standing on a plate)
4 Working sets


Duration was 80 minutes