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
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Results 1 to 9 of 9
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08-01-2006, 12:23 AM #1Registered User
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21 Month Journey To A Bigger Better Body
"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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08-01-2006, 01:33 AM #2
isnt 270lbs getting up there a little? What's your height?
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08-01-2006, 01:36 AM #3Registered User
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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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08-01-2006, 01:41 AM #4
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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08-01-2006, 01:56 AM #5Registered User
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good luck with the journey
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08-01-2006, 11:47 PM #6Registered User
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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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08-02-2006, 02:41 AM #7Registered User
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post your workout program.
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08-02-2006, 02:44 AM #8Banned
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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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08-02-2006, 03:35 AM #9Registered User
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Originally Posted by -Will-
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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