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  1. #1
    Registered User pimpgoose's Avatar
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    21 Month Journey To A Bigger Better Body

    Hey I came up with this as a rough idea for bodyweights during this 20 month Journey...let me know what you think and if those are reasonable weights or not.

    TIME FRAME________TYPE____AMOUNT___LBS____CHANGES___LBS/WEEK
    July 27th- Sept 1st :: Maintain:: 1 Month :: 215lbs :: starting lbs :: N/A
    Sept 1st - Oct 30th :: Cut :: 2 Months :: 205lbs :: down 10 lbs :: 1.2/week
    Oct 31st - Apr 30th :: Bulk:: 6 Months ::240lbs :: up 35lbs :: 1.5/week
    May 1st - July 31st:: Cut :: 3 Months :: 216lbs :: down 24lbs :: 2/week
    Aug 1st - Apr 30th :: Bulk:: 9 Months :: 270lbs :: up 54 lbs :: 1.5/ week
    May 1st - N/A :: Cut:: N/A :: N/A :: N/A :: 1.5/week

    calculations are based on 4 week months

    let me know if i should make changes and what changes to make thanks
    "There are no home runs and touchdowns in our world. What I can promise you is pain, struggle, rage and true beauty."
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  2. #2
    Banned ps2cho's Avatar
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    ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000)
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    isnt 270lbs getting up there a little? What's your height?
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  3. #3
    Registered User pimpgoose's Avatar
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    i'm 6'3"
    "There are no home runs and touchdowns in our world. What I can promise you is pain, struggle, rage and true beauty."
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  4. #4
    Banned ps2cho's Avatar
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    ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000) ps2cho is just really nice. (+1000)
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    Oh ok not as bad as i was expecting then. I'd say 250lbs would be a better weight to get up to rather than 270
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  5. #5
    Registered User user1264821321544's Avatar
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    good luck with the journey
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  6. #6
    Registered User pimpgoose's Avatar
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    bump
    "There are no home runs and touchdowns in our world. What I can promise you is pain, struggle, rage and true beauty."
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  7. #7
    Registered User user1264821321544's Avatar
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    user1264821321544 is offline
    post your workout program.
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    270 is way up there. I would think about 240 would be good for your height. But, do what you feel is best for YOUR body.
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  9. #9
    Registered User pimpgoose's Avatar
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    pimpgoose is offline
    Originally Posted by -Will-
    post your workout program.

    Day 1 (Chest and Tris and Abs)
    Flat DB Bench: 2 Warmup sets 3 working sets by 8-10 reps
    Incline DB Bench: 2 warmup sets 3 working sets by 8-10 reps
    Flat Cable Flyes: 3 working sets by 10-12 reps (triple dropsets)
    Incline Cable Flyes: 3 working sets by 10-12 reps (triple dropsets)
    Rope Pulldowns: 1 warmup set 3 working sets by 8-10 reps (triple dropsets)
    Skull Crushers superset w/ CG Bench: 3 working sets by 8-10 reps each (last set dropset)
    Bench Dips: 2 working sets to failure
    Crunches: 3 sets 30 reps 15 seconds between sets
    Leg Raises: 3 sets 15 reps 15 seconds between sets
    Inline Crunches: 3 sets 15-20 reps 15 seconds between sets

    Day 2 (Back and Bis)
    Bent Rows: 3 warmup sets 3 working sets by 8-10 reps (last set dropset)
    Deadlifts: 3 warmup sets 3 working sets by 6-8 reps
    WG Pullups: 2 working sets to failure
    WG PUlldowns: 2-3 working sets by 8-10 reps (last set dropset)
    One arm DB Rows: 3 working sets by 8-10 reps (dropsets)
    Barbell Curls: 1 warmup set 3 working sets by 8 reps (last set dropset)
    Incline DB Curls: 3 working sets by 8-10 reps per arm
    One other bicep exercise that I pick by random at the end of a workout

    Day 3 (Core)
    Dumbell Push-up/Row: 3 sets 20 reps
    Medicine Ball Walking Lunge: 3 sets 20 reps
    Single Arm Standing Cable Row (dynamic): 3 sets 10 reps per arm
    Bosu Ball Front/Side Raises: 3 sets 10 reps
    Bench Dips: 2 sets to failure
    Cable Curls: 2 sets to failure
    Crunches: 3 sets 30 reps 15 seconds between sets
    Leg Raises: 3 sets 15 reps 15 seconds between sets
    Inline Crunches: 3 sets 15-20 reps 15 seconds between sets
    Plate Twist: 3 sets 50 reps (25 on each side)
    Bicycle Cruches: 3 sets 20 reps

    Day 4 (Legs)
    Squats: 3 warmup sets 3 working sets by 8-10 reps
    Leg Press: 2 warmup sets 3 working sets by 12-15 reps
    Stiff Leg Deadlifts: 1 warmup set 3 working sets by 8 reps
    Lying Leg Curls (arms straight so upper body is inclined): 3 working sets by 8-10 reps
    Calf Superset: 3 sets
    Standing Calf Raises 20 reps
    Standing Bodyweight Calf Raises 20 reps
    Standing Bodybweight Calf Raises From Floor 20 reps

    Day 5 (Shoulders and Abs)
    Clean And Press: 2 warmup sets 3 working sets 6-8 reps
    DB or BB Military Press: 2 warmup sets 3 working sets 8 reps
    Standing Lateral Raises: 3 working sets 10-12 reps (triple dropsets)
    Front Raises: 3 working sets 10-12 reps (triple dropsets)
    Bent Laterals: 3 working sets 10-12 reps (triple dropsets)
    Crunches: 3 sets 30 reps 15 seconds between sets
    Leg Raises: 3 sets 15 reps 15 seconds between sets
    Inline Crunches: 3 sets 15-20 reps 15 seconds between sets

    Day 6 Rest

    Day 7 Start Over From Day 1


    -All of my workouts are high in intensity with minimal rest between exercises.
    -Time in between sets is about 45 seconds to 1 minute for isolation exercises and 2-3 minutes
    between big compound exercises
    - My workouts normally last between 1.25 (1 1/4 hours) to 1.5 hours
    - In this Journal I'll Probably Talk about my workouts every other week so it's not completely repetitive.
    "There are no home runs and touchdowns in our world. What I can promise you is pain, struggle, rage and true beauty."
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