A New LOOK... Time to Bulk

Training Training Logs
101

-Weighted Hammer Pullup: 17.5x5(PR), 15x4, 15x4, 15x4
-BB Row: 100x9, 115x6, 3x115x5 (Volume PR)
-DB Row: 50x12(Each arm)(PR), 2x55x8(Each arm), 55x7(Each Arm)
-Close grip Lat Pulldown:95x10, 100x9, 100x8
-BB Curl: 60x8, 60x8, 55x9
-DB seated Hammer Curl:(used 4 second negatives…had a great pump :slight_smile: 20x7, 20x7, 20x8
-DB Seated Shrug: 50x15, 50x15
-Reverse machine flys: 2x65x11

Tomorrow is rest day but I have to teach a spin class for one of my classes so i’m not too happy because I need the rest :confused:

102

Weight is 151.5 today… So today I started to incorporate landmind squats and they may be my new favorite exercise. If you have never tried them they give you an awesome pump in your quads. They closely mimic a front squat

Legs A 4/17/15
-BB Squat:155x6, 3x160x5(PR), 160x4
-Deadlifts:215x5, 220x4, 2x225x3(Heaviest I have ever gone)
-Landmind Squats:3x80x11
-Smith Machine SL Dead:150x8(PR), 155x7(PR), 155x8(PR)
-Calf raise smith machine:140x18, 4x160x10

103

In man. All the best on your progress.

104

[quote]pjlife wrote:
In man. All the best on your progress.[/quote]

Thanks bro!

105

/Push B: 4/17/15

-BB incline: 100x5, 100x5, 2x105x4(PR), 95x6
-BB flat: 100x9, 105x7, 105x6, 100x8
-Db shoulder press: 35x10(PR),35x8, 35x7
-Bench dip :70x10(PR) , 70x9, 65x10
-Cable flys:2x80x15, 80x14
-Rope pressdown: 22.5x16, 22.5x13, 2x22.5x12
-Side deltoid machine:45x14(PR), 50x9, 45x10

Great workout!!!

106

SOOO EXCITED! So this past friday my gym finally installed a deadlifting platform with bumper plates. This is not only good news for deads, but now I can do pendlay rows because the plates are all the same size :D. Back Gainz hahahaha …im so stupid :wink:

Push B:4/19/15
-Pendlay Row:105x6, 2x110x6, 2x110x5(felt awkward but felt a god contraction in mid back)
-BW Chin ups:x8, x8, x6, x6 (Lats were so pumped)
-Hammer strength close grip row: 2x150x8, 2x140x10
-(Negatives) one arm lat puldown:50x10, 2x55x7(PR)
-Face Pulls:30x11, 30x11, 30x12 (Only wrapped index finger around end of rope. it was a tip some bodybuider and friend gave me today. He said it takes your forearms out of the pull and puts all the stress on the rear delts. Felt about the same contraction)
-DB Hammer curls: 27.5x8, 27.5x7, 25x9
-Db Zottaman Curls: 17.5x13, 2x17.5x12

107

Sorry ive been gone for two weeks , I had finals and needed to focus on school . Anyway I will start relogging on here tomorrow :slight_smile:

108

In order to have a more focused and structured workout routine what do you guys recommend for a routine that is structured, but also lets me be in the gym as much as possible. I was looking at Jonnie Candito’s linear strength program?

109

I have decided to start Johnny Candito’s 6 week Strength program.If you do not know about this program it was developed by youtuber and powerlifter Johnny Candito.

The program is geared to improve strength on the three big lifts as well as the supplementary lifts. During the first few weeks I will be training 5 days a week. After week 3 I will be training 4 days a week, and finally on week 5 I will train 3 days a week w/ high intensity. The week 6 can either be used to test out 1RM or restart the program.

Tomorrow morning I will be starting week 1- Muscular conditioning

-BB Squat:
-Deadlift:
-Stiff Legged Dead lift:
-Front squat:
-Calve raises:

P.S. the only change is I’m throwing in calves at the end of lower body days.
If any of you have knowledge of this routine what optional exercises should I choose for the upper body days???

110

First two days of Jonnie Candito’s program are complete. honestly it’s too early to judge the program but I really like th freedom and structure he has given me.

Day 1- Week 1 Lower (Muscular conditioning)
-BB Squat: 4x140x6
-Deadlift: 3x190x6 ( messed up and did one more set then was called for hahahah)
-Stiff Legged Deadlift(optional):140x12, 155x9, 155x9
-Front Squat (optional): 115x7, 115x6, 105x10
-Smith machine Calve raises:140x13, 150x12 ,4x160x10, 160x11

Day 2- Week 1 Upper (Muscular conditioning)
-BB Bench:85x10, 90x10, 100x8, 105x6
-DB One arm Row: 45x13, 50x9, 50x10, 50x11(PR)
-BB seated shoulder press: 3x65x9, 65x8
-Rack chins underhand: Bwx13, 5x8(PR), 5x8, 5x7
-DB Pullover (Optional): 35x14, 40x12, 42.5x12
-DB seated curl (Optional): 25x10, 25x10, 25x9

Tomorrow is a rest day but Thursday is another upper day. Im excited to see where this takes me. BTW im now at 152 lb

111

1520×2688 852 KB

Im a chef hahaha

Day 4- Week 1 Upper 2 (Muscular conditioning)
-BB Bench: 75x10 , 90x10, 100x8, 105x6
-DB One arm Row:2x50x10, 52.5x8, 55x6
-BB Shoulder Press: 60x12, 65x12, 65x10 , 70x7
-Rack Chins underhand: 2xBWx12, 2.5x9, 5x7
-Cable Flys: 80x14, 90x9, 90x9 (Optional)
-Cable Curl: 42.5x10, 47.5x8, 47.5x7 (Optional)
-Reverse Fly: 60x14, 65x11, 65x10 (Optional)

Day 5- Week 1 Lower 2 (Muscular conditioning)
-BB Squat: 120x12, 120x11, 120x12, 120x8 (Accidently went way over reps was only supposed to complete eight reps, not 12)

  • Deadlift: 3x185x8
    -Reverse Vsquat: 180x10 (PR), 190x10 (PR), 190x9, 190x8 (Optional)
    -Leg Curl: 120x15, 130x13, 135x12, 135x11(Optional)
    -Calf Raise: 190x13, 190x10, 190x10(Optional)

Day 6 - Week 1 Upper 3 (Muscular conditioning)
-BB Bench: 105x (Many Reps as possible)= 105x10 —Hit goal for program
-Db one arm row: 50x11, 50x10, 52.5x8, 55x7(PR)
-BB Shoulder Press: 65x12, 65x12, 70x7, 70x9 (PR)
-Rack Chins underhand: 2xBWx12, 5x8(PR), 5x7
-DB Pullover: 45x12(PR), 50x6, 50x7 (Optional)

  • Straight arm cable pulldown: 35x8, 30x11, 30x11 (Optional)
    -DB Curl: 30x10 (PR), 2x30x8 (Optional)

After completing my first week I feel really good and energized to move on to week 2, which is more difficult then week 1. Can’t wait for the challenge :smiley:

112

Starting week 2 of Candito’s strength program. This week is muscular conditioning w/ hypertrophy focus

Day 8- Week 2 Lower (Muscular conditioning hypertrophy)
-BB Squat: 140xMR(10)= As many reps a possible, but 10 is max!.. 140x10 (HIT PROGRAM GOAL)
-Stiff Legged Deadlift(Deadlift substitute):160x9, 165x8 (PR), 165x8
-Front Squat (optional): 3x115x8
-BB glute bridge:115x11, 125x11, 125x10
-Smith machine Calve raises 160x10, 2x160x11,170x11, 170x10, 170x10

Day 9- Week 2 Upper (Muscular conditioning Hypertrophy)
-BB Bench:85x10, 95x10,100x8, 110x8 (hit goal)
-DB One arm Row:50x10,55x8(PR) 55x8
-BB seated shoulder press: 70x8, 70x9, 75x6 (PR)
-Rack chins underhand: 5x10(PR),5x8, 10x7 (PR), 10x7
-Hammer decline press(Optional): 110x12, 130x9, 140x7(PR)
-Face pull: 3x35x10 (Optional)
-DB seated curl (Optional): 25x12(PR), 3x27.5x8

Hitting all goals of program. Squats on monday were really easy. Loving this program and nice having goals and numbers to hit every workout

113

Curious how Candito’s routine works for you. Always want to try it but never get around to it lol

114

honestly it’s going great! I think the best thing about the program is the structure and progression!

Sorry I have been so busy lately!

115

Day 11- Week 2 Lower (Muscular conditioning hypertrophy)
-BB Squat : 145x10 Because I progressed on the squats candito says to do 10 sets of 3 reps 140x10x3
-Stiff legged deadlift (deadlift variation): 165x8, 3x170x8(PR)
-Pause squat: 125x8, 130x8, 130x8 (Optional)
-Leg Curl:(Optional) 130x10, 130x10, 125x11, 125x11
-Smith Calf Machine Raises: 140x10, 140x10, 145x10, 145x10 (Pause for 5 second at top of contraction

Day 12- Week 2 Upper
-BB Bench: 95x10, 100x8, 110x8, 110x7
-DB One arm Row:52.5x10, 55x9, 55x10, 60x6
-BB seated shoulder press: 70x9, 70x9, 75x5
-Rack chins underhand:10x10, 10x9, 17.5x6
-Dip: Bw x11, Bwx9, BWx8
-Face pull: 3x35x10 (Optional)
-DB seated curl (Optional): 25x12, 3x27.5x9

Day 14- Week 2 Upper 3
-BB Bench: 105x MRAP = 105x12(PR)
-DB One arm Row:2x55x10, 60x7(PR)
-BB seated shoulder press: 70x10, 2x75x6(PR)
-Rack chins underhand:12.5x10, 12.5x9, 15x7, 15x6
-DB bench:(optional) 40x14(PR), 45x7, 45x6
-Face pull: 3x35x10 (Optional)
-DB Incline Hammer curl: 3x25x10(PR)

Day 15 Week 3 Lower—Linear Max OT
Before I log todays workout candito calls for no accessory movements for any of the week three days but I am throwing in two exercises on lower days because I want more volume other then squats and deadlifts.

-BB Squat: 155 x 4-6 Reps= 115x4, 155x5, 155x5, 155x6
-BB Deadlift: 3x210x 4-6= 3x210x6
-Reverse Vsquat: 180x12, 200x9(PR) , 210x7, 210x6 (Not in Program)
-Glute kickback machine: 90x12, 100x12, 110x10
-Calf work: Too lazy to log hahahah

Excited to finally reach week 6 and see where my lifts have gone. Obviously i can tell i have gotten stronger, but it will be nice to see it on actual paper.

116

Day 17 Week 3 Upper—Linear Max OT
-BB Bench: 115x 4-6 reps…115x6, 115x6, 115x5
-DB One arm Row: 3x6… 60x6, 60x6, 60x7
-BB seated shoulder press: 3x6…75x7, 80x4(PR), 75x6
-Rack chins underhand: 3x6… 17.5x6, 20x6(PR), 20x6

  • No accessory

Day 15 Week 3 Lower 2—Linear Max OT
Like I said previously Candito calls for no accessory movements for any of the week three days but I am throwing in two exercises on lower days.

BB Squat : 160x 4-6 reps…160x5(PR), 160x5, 160x5 (Using Medicine ball in order to give myself a cue to stick my glutes out more. Its really helped me. it’s almost similar to squatting to a bench)
-Stiff legged deadlift (deadlift variation): 155x13, 175x8(PR), 175x8
-Smith machine pause squat(optional):90x10, 100x8, 100x8
-Leg Curl:(Optional) 130x11, 130x11, 135x10
Calf training : Too lazy to log hahah

Really Like this program! I recommend it to anyone looking to gain strength especially if you want to be in the gym more often!

117

Man! You are doing great. Your plan looks decent. And you are gaining weight quickly. Eat as much as you feel to. Don’t push yourself too much. You just need to wait a little.

118

[quote]t_keesh wrote:
Man! You are doing great. Your plan looks decent. And you are gaining weight quickly. Eat as much as you feel to. Don’t push yourself too much. You just need to wait a little.[/quote]

Thanks man about a .5lb a week!

119

Cant find my Upper Log from two days ago but here is the beginning of Week 4

Week 4: Weight Assimilation Lower
-BB Squat: 160x3, 165x3, 170x3(PR)
-Stiff Legged BB Deadlift: 180x6, 185x6(PR), 185x6
-BB Front Squat (Optional):110x8, 115x9, 120x7
-Seated Leg Curl(optional):130x13, 135x11, 140x9
-Standing Calf Raises (5 Second squeeze at top): 6x180x6

120

Hey guys sorry I haven’t posted in awhile but I had to stop the program and take two weeks off because I was having this really bad pain in my left help so I went to my doctor and he diagnosed me with bursitis in my hip, which is inflammation in the bursa. Anyway I should be back in 2 weeks. I will continue this log then