This may change, I’m continually getting input on things i should change, and I’m implementing most of that advice.
Day 1 - chest/triceps
3x6 of one basic press and both skull crushers and flies
BB or DB flat bench
BB or DB Incline bench
Skull crushers
Flies
Tsuki DB Press
Day 2 - thighs/calves/hamstrings
3x6 of
Calf raises
ATG squats (one squat)
Front Squats
BB Lunge
Day 3 - back/biceps
3x6 of 2 of these:
Weighted Pullups (one pullup/down)
Lat pulldowns with emphasis on scapular retraction
T-bar rows (one row)
DB Low rows
and Deadlift 4x2
3x8 of all
BB curls
BB reverse curls
Hammer curls
Day 4 - shoulders
3x6 of BB military
3x12 of side and bent over lateral raises
3x10 Shrugs in front and in back
Day 6 - rest
Day 7 - rest or repeat
Current weight:157lbs
Measurements:
Arm:13’’
Chest:39’’
Thigh:23’’
Waist:30’’
Goals:
Pack on as much mass as possible,
preferably clean if possible.
165-170lbs by Jan 1.
Diet: Lots of milk and proteins, at least 3000 cals on lifting days, 2500 on off days.
DB bench
Warmup 30lb’sx10
Working sets
50’sx6
60’sx4 (twisted wrist and had to drop db)
60’sx6
60’sx5
Skull Crushers
65x8
75x6
75x6
Cable flies
20lbsx10
30lbsx8 (don’t like these, will prolly go db flies)
Tried incline bench
45x10
115x4 then i tanked.
Bench finisher
45lb platex20
35x 20
25x20
10x20
5x20
0x20
(arms are dead by end)
Diet: 1 gallon of chocolate milk, 2640 calories, 128g protein
Whey protein mix-300 calories, 50g protein
2 large slices meat lovers pizza…400? calories
School lunch…400? calories
2940 cal. 178g protein known for sure,
guess of additional 800 calories from other meals, and at least 20g more protein.
Day 2
Squats
135x5 warmup
185x6
185x6
185x6
I’ve been doing high box squats through football, it’s been over 3 months since i’ve done real squats, these were killer despite the low weight
Calf Raises
135x20
225x12
225x12
finished off by pushing my car in neutral for about 60 yards.
ept in, had to hurry the workout.
Back Squat
185x6
185x6
Front squat 135x10
calories- 2160 known, in addition to mandarin oranges, chili,cornbread, a whole plate of meatballs, chicken legs, and some fruit. Will be getting at least 1000 known more before i go to bed tonight.
thinking of starting 20 rep squats, i really need to strengthen my legs up. prolly will add another day of squats on each week, starting this friday.
[quote]bignate wrote:
each more, u have as much volume for bi’s as u do back, change that more sets for back less for bi’s[/quote]
yeah i probably should, my bi’s are just neglected, unlike the average gym-goer my bi’s are far inferior to my triceps, i’m just trying to bring them up to par.