Howdy
I don't really need approval of the routine I'm running (its working fine), I just wanted to know your thoughts on it.
First of all I started pretty much skin, bone and fat at around 145lb 5'7.
It's going to be 9 months this month since I started lifting, I started with a Starting strength program until my 3rd month, but was 'craving' something more hypertrophy'ish.
So I switched to coolcicada's PPL and ran that until now. Thing is I didn't mess with it, I just switched it a bit and wanted your opinion on it.
Also, I've gained 12 pounds during these 9 months, aiming for at least 3 more before my first year ends.
Push:
Flat bench 3x5 + 2 more sets with 10lb less.
Seated overhead press 3x5 + 2 sets 10lb less
Inclined bench 3x5 + 2 sets 10lb less
Db lateral raises 3x12 + 2 sets 10lb less
Rope pushdowns 3x12 +2 sets 10lb less
Db kickbacks 3x20
Shrugs 3x25
Pull
Deads 3x5
Lat pulldowns 3x15 + 2 sets 10lb less
Seated rows 3x15 + 2 sets 10lb less
EZ bar bicep curls 3x12 + 2 sets 10lb less
Hammer curls 3x12 + 2 sets 10lb less
Front neck curls 5x20
Legs
Squats 3x5
Leg extensions 5x12
Barbell lunges 3x12
Calf raises 3x20
Sorry about the mess but I didn't know how else I could write it down.
Here are my lifts
Bench 180 working weight
Deadlift 240 working weight
Squat 200 working weight
I first stalled my bench at 135 but started doing Ufpwrlifter's bench program on my rest days and got it to 180 (haven't stalled yet)
Deads and squats have been lacking due to a back thing I had a while back, I'm just now working it up again.
I'm on my phone and apparently I can't upload images, nor do I have 50 posts so I can't post links as well. I'll figure it out when I get home.
Edit: I'm 23, not 49.
Edit 2: added pictures (i dont take any photos so i only have those two)
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01-11-2019, 08:45 AM #1
Advice on my routine and lifts progression
Last edited by amazer95; 01-11-2019 at 10:26 AM.
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01-11-2019, 08:50 AM #2
I still think this is the best PPL breakdown.
Push
A. Chest Pressing Movement
B. Chest Isolation Movement
C. Shoulder Pressing Movement
D. Shoulder Isolation Movement
E. Triceps Movement (compound variation)
F. Triceps Movement (isolation variation)
Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.
Pull
A. Vertical Pulling Movement
B. Another Vertical Pulling Movement
C. Horizontal Pulling Movement
D. Another Horizontal Pulling Movement
E. 2 Biceps Movements (pretty much all curl variations)
Legs
A. Quad Isolation Movement
B. Quad Compound Movement
C. Hamstring Isolation Movement
D. Hamstring Compound Movement
E. 2 Calf Movements▪█─────█▪ Equipment Crew #53 ▪█─────█▪
^^^^^^^ 6' 6" and Over Crew ^^^^^^^
------------- No Vax Crew ----------------
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01-11-2019, 09:18 AM #3
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01-11-2019, 10:31 AM #4
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