I am 17 years old- Been lifting for a few years now
Used to play football, lost interest because it made me sore and really not want to lift as hard.
6’1" 205lbs
any questions, ASK!
pictures soon enough
routine something like this, my legs stay sore for awhile so I think this works better.
day of rest in between
Chest Routine: going from the last workout
little warm-ups
Bench:
135 x 10
155 x 8
175 x 6
185 x 3-4
Close Bench:
95 x 10
115 x 8
135 x 8 stopped there for some reason
dumbell tricep extension
1 arm-4 sets each
super set with situps then crunches(finally I start doing abs)
two arm dumbell tricep extension-
2 x heavy sets
then, end the work out with 4 sets of 8
bicep barrel curl superset with calf raises
Squat Routine:
get my knees warmed up.
back squats
95 x 6
135 x 8
185 x 8
195 x 6
205 x 3-4
Front Squats:
95 x 6
115 x 8
135 x 8
155 x 6
Overhead press
haven’t put it in yet
superset situps, and crunches with calf raises
Deadlift: Since school ended, I lost some of my deadlift strength for some reason.
warm up
135 x 6
185 x 8
235 x 8
255 x 6
275 x 4
295 x 4
stiff legged DL:
95lbs x 10
135 x 8
155 x 6
Shrugs
95 x -till it burns
145 x -till it burns
155 x -same
superseted with sit ups+crunches
Bicep alternating curls
3 sets of 10-12
superset with calf raises
Bench
95 x 10
145 x 5
workset
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
pretty hard, next time, hoping for a 5lb jump
close grip
145 x 8
145 x 8
one arm ticep exension
2 sets each arm 10reps
with barbell curl 2 x 8
forgot about Rows, so will do that now
2x2 standard grip
95 x 10
115 x 5( not used to them)
2x2 under grip
95 x 10 that feeels goooood
95 x 8
1 sets each dumbell row
45lb
high reps to FAILURE
situps( 2 x 30)+crunches(2 x 50
superset with calf raises
couple things: for a while iw orked out seven days a week that was a mistake
now im on 5 days whith three on one off two on one off, i feel much more recovered and im still hitting everything i need to. i doubt theres anyway you can hit your chest, legs three+ times a week to your maximum power.
try something like this:
day1 legs
day2 chest (and shoulders)
day3 back (deadlifts)
day4 off
day 5 legs
day6 chest (put with tris this time)
day 7 off
this is what i use, works very nicly we are around the same height (im 6 4’') and similar size it would seem and i think its better not to deadlift more than once a week, very taxing on lower back then i cant squat right
yours look better!! will defiantly start doing that
will it still work with 5x5?[/quote]
yes 5x5 will still work but if you want to get beastly strong i would switch to like 8x3
or do lots of heavy doubles and singles and keep assistance high rep,
[quote]Darin1 wrote: @bignate: since I doing 5x5 and I have bench twice a week, should I try to add 5 every time?
bench:
Bench
95 x 10
145 x 5
up about 6lbs
2 3/4lb plates
170ish, we will call it 170
170 x 5(YES!)
170 x 5
170 x 5
170 x 5
170 x [/quote]
when you complete every rep of each set with the same weight then bump it up 5 pounds. keep up the good work, after a month or so switch to 8x3 but dont use the same weight for each set, instead pyramid up to ur 3RM at about set 5 then do the last three or so sets at 90% or more of that number (if you can) this will get u very strong
[quote]Darin1 wrote:
so from what you see 170 x 5 for 5 sets
what would be the pyramid up?
like weight wise? could you give me a example[/quote]
well if its for 8x3 and for me i have like 245 pause bench so this is what i do
135x3
175x3
195x3
205x3
225x3 (would be near max if not it)
225x3
215x3
205x3
so maybe for you say after the month of 5x5 (constant weight for all sets) you have a 185 bench (should be at least) for 5 reps so i guess maybe 200 for 3
so first time try it out
135x3
155x3
165x3
175x3
185x3
195x3
205x3
155x3
if you make all those then just go higher next week, i think its ok to miss a rep but make sure you hit 2 dont use a weight u can only hit one with, feel free to ask more questions
good luck
