It's been quite a while since i have posted here, training and school were a little hectic!
My last post was about a year ago (viewtopic.php?f=46&t=22158
), and in said post i was complaining about plateauing, but i am happy to report that the old plateau has been surpassed!
About this time last year i was stuck around 170-173 pounds, and now i have been consistently weighing in around 207-210 pounds! All with fairly low body fat still (I haven't got it tested in quite a while, but i'm definitely still less than 10% still)
My secret has been literally eating as much as i can in a day, and making sure it is hearty calories with not too much filler or hollow calories (minus some beer here and there haha
That and getting a good sleep has really helped me bulk up to where i am today, not to mention training hard five times a week!
So i have started this 'blog' to put my training logs online to keep track of them, as well as get some advice and give some if i can!
Since i have bulked up, my old goals have changed a fair bit. I used to want to be about 185-190 pounds, but now i am aiming more for 220-230 if i can get there! Being 6'1" with a broad frame, i think i can make it work! As well, i have some powerlifting goals as well that have developed and morphed that i would like to continue to strive for, such as deadlift 500 (Current max is 455), Bench 300 (current max is 270), and squat 350 (Current max is a little north of 315.)
So in this first post i am going to list my last five workouts, and then from here on i'll update as each workout happens!
So here goes!
wide grip till fail superset with narrow grip till fail
Four sets, reps between 6-12.
245x10, 335x5, 385x3, 425x1
Max of 455 was last week, but it was a little shaky so i have backed off and i am going to work myself back up there slowly
Barbell bent over rows:
Supinated grip, then pronated grip. Four sets of each with 45 seconds of rest between.
135x12, 155x8, 6x175, 4x195
T Bar rows
10x115, 8x125, 6x135, 4x145
Standing cable stiff arm pulldowns
4x10 @ 52.5
Standing reverse cable crosses
Flat barbell bench:
185x12, 205x8, 225x6, 245x3.5, 185x10
Most reps i have done at 245! Stoked!
Incline barbell bench:
135x10, 145x8, 155x6, 165x4
Incline dumbbell bench w/ neutral grip
4x8 @ 60lb dumbbells
Decline barbell bench
135x10, four sets
Cable flys from below shoulder level upwards
7x10 @ 22.5lbs
Cable presses from high
10x185, 8x225, 5x275, 2x315, 6225, 10x135
Failed on bottom of third rep @ 315, good old squat box saved me haha
Seated calve raises
4x12 @ 90lbs
10 reps x 540 pounds, adding 90 more pounds each set and doing max reps until i hit five reps @ 900 pounds.
Standing calf raises on the smith machine
4x10 @ 180 lbs
Leg extensions and hamstring curls
4x10 @ 70lbs for each exercise.
Then about 20 minutes of an ab circuit.
Neutral grip chin ups
4 sets till fail with 25lb belt, superset each set with bodyweight chin ups until fail
Superset 25lb belt till fail with bodyweight dips till fail
Close grip chins
four sets @ bodyweight, superset with cable tricep pushdowns with a metal v grip, 10 reps @ 120 lbs.
EZ bar '21s' barbell bicep curls
three sets @ 50lbs, superset each set with dumbbell hammer curls @ 20lbs until fail.
Decline bench skull crushers
four sets of 8 reps with a 70lb barbell, superset with standing dumbbell french press @ 40lbs.
Cable alternating arm curls
4x10 @ 17.5lbs
Single arm tricep pushdowns with cables
4x10 @ 22.5lbs
Bent over a bench, supinated grip forearm curls with a 50lb barbell, aiming for 15 reps.
Superset with seated dumbbell twists @ 27.5lbs
Four sets of each
Smith machine seated military press
12x45lbs a side
8x55 lbs a side
6x65 lbs a side
4x75 lbs a side
And then back down the pyramid
Cable shoulder raises
Bent over rear raises
4x8 @ 12.5 lbs
Standing lateral cable raises
4x8 @ 12.5 lbs
Barbell shrugs, behind back
Upward barbell rows
4x8 @ 90lbs
Arnold dumbbell presses
7x10reps @ 30lb dumbbells. 45 second rest and lots of water between sets.
4x10 @ 80lb dumbbells.
Rear delt machine
4x10 @ 90lbs
So there are my last five workouts!
I'll be updating after each workout. Any comments or questions are greatly appreciated!