age: 22
height: 6’3
weight: 195
goals: get bigger, correct imbalances
routine:
Monday: Chest
smith machine bench 4-5x6-10
incline db bench 3-4x6-10
BWdips 3-4x10-12
machine flys/cable flys 3-4x8-12
Tuesday: Back
close grip pulldowns 3-4x8-12
wide grip pulldowns 3-4x6-10
cable rows 3-4x8-10
straight arm lat pull downs 4-5x10-15
Wednesday: Shoulders/Arms
hang cleans 4-5x3-6
lateral raises 4-5x8-12
concentration curls 3x8-10
db hammer curls 3x8-10
db tricep extensions 3x10
tricep push downs 4-5x8-10
Thursday: Legs/Abs
front squats 4-5x5
goblet squats 3x10-12
leg extensions 3x12-15
leg curls 3x12-15
calf raises 3x10-12
abs
The fifth day of the week would either be a cardio day or if i feel like i didnt hit a muscle well earlier in the week ill do some light work on that.
As far as diet goes im just eating a lot and making sure it’s not garbage or sugar, and drinking a lot of water. Gotta buy some more whey soon, ill start taking that and creatine again.
I also have some imbalances I would like to improve. My abs are very weak, i’ve actually never really had a six pack. I believe it’s a combination of never really training them seriously and having an anterior pelvic tilt. As a result my glutes are very weak as well and I have a hard time activating them. I don’t deadlift because I only feel it in my lower back, I think when i get my pelvis balanced out better I’ll start feeling it in my hamstrings and glutes much easier.
gym was crowded as fuck tonight.
Monday: Chest
smith machine bench: 135x10, 155x8, 175x4, 175x3 drop 155x3 drop 135x3
incline db bench: 50sx10, 50sx10, 50sx10 having trouble during the negative, feel like maybe im just dropping the weights too wide, need to focus on coming straight down.
BWdips: bwx10, bwx10, bwx10, last set i did 4 reps pausing for 2 secs at the bottom for a stretch.
cable flys: 30x10, 40x10, 50x10, 60x6 drop 50x3 drop 30x10
ive been flexing my right pec hard in between sets and after i leave the gym to try and bring it up. still slightly smaller than my left.
wasn’t feeling very energetic today, sweating my ass off the entire time.
feeling pretty good in the gym today, did a lot of volume.
Tuesday: Back
close grip pulldowns 105x10, 120x10, 135x10
wide grip pulldowns 135x8, 150x8, 150x8, 150x8 drop 135x5 drop 105x5
cable rows 135x10, 150x10, 165x10, 135x10, 135x10, 135x10 doing really slow reps on the last 3 sets.
wide neutral grip high cable rows 105x10, 120x10, 135x10, 135x10, 135x10
did 3 sets of pullups and called it a night
Wednesday: Shoulders/Arms
lateral raises 15x10 20x10 25x10 25x8 15x10 did some more slow reps with the 15s waiting for the power rack to open up
hang cleans barx10 95x10 115x7 135x4(pr) 135x3 135x3
concentration curls 30x10 35x7 35xslow holds
db hammer curls 40xsome 45xsome 35xsome 30xsome
db tricep extensions 20x10 25x10 25x10
tricep push downs 80x10 90x10 100x10 110x6 110x4
Thursday: High Rep Chest/Back
smith machine bench 135x15(pr) 135x12 135x8
bw dips 8, 8, 8
gave those kosklov (or however you spell it) presses a try, just did the bar x10x3 my left shoulder felt sore as soon as i started doing these.
did some slow pullups not counting reps
did close grip pull downs not counting reps
shrugs 135x15 155x12 175x10
took friday and sunday off, saturday was legs and abs
Saturday: Legs/Abs
Strap Front Squats barxsome 90xsome 135x6 135x5 135x5 first time ever doing these, really felt good.
Goblet Squats 55x10 65x10 75x8
Leg Extension/Leg Curl Superset 3 rounds 20+ reps
Weighted Decline Sit Up and Twists
Monday: Chest
Slight Incline Smith Bench: barxsome 135x5 155x5 175x5 175x5 175x5
Slight Incline DB Bench: Ramped up from 50s to 70s I think i’m going to take them out, they just feel so damn awkward, at the bottom stretch i feels like my left pec is alot tighter, just doesnt feel good.
BW Dips 3x10
Cable Flys 40xsome 50xsome 60xsome 40xsome
Bottom to Top Cable Flys 30xsome 30xsome 30xsome
Still squeezing my right pec between sets and after im done training. looks to be evening out. idk what i’m gonna do about the DBs. Might just replace it with another fly variation or just keep it to 3 exercises with more volume, bench, dips, flys.
taking today off, waterheater caught on fire last night, didnt get too much sleep. will do back tomorrow.