Stats:
17 years old
175lbs
Looking to get bigger
Current lifts (All lifts have been done; not from calculator)
Bench Press: NA
Floor Press: 225x2
DB Bench Press: 95’sx4
Military Press: NA
DB Shoulder Press: 80’sx5
Deadlift: NA
Clean: 165x1
Squat: 300x2
Aug 3
Lats, bi’s, abs
Basically copied the workout that Thibs did a couple days ago
Complex 1:
Kayak rows: 70-80lbs
KB Curl: 20lbs
Done 4 times
Complex 2:
Straight arm rope pulldown: 60-70lbs
Kneeling rope pulldowns: Same Weight
Rope rows: Same Weight
KB curls: 20lbs
Done 4-5 times
Complex 3:
Face pulls: 30-40lbs
Lat Pulldowns: 80-90lbs
KB Curls: 20lbs
Done 5 times
Finished off with some direct bi work here (Cables, KB’s, etc.)
Also copied the abs work from Thibs as well.
Good sesh
Aug 4
Shoulders and abs
Top half press from pins: 135x5, 155x5, 175x5, 195x5, 205x4
DB Shoulder Press: 75’s x3/3/3 80’s x3/3/3 85’s x3/4/2 PR
Mechanical dropset:
A1. Standing DB Press: 45’s x6-8
A2. Standing Push press: same weight for max reps
A3. Seated DB Press: Same Weight for max reps
Done 3 times
A1. One arm alternating KB Press
A2. Alternating KB Lateral raises
Finished with some ab work
Aug 5
Bi’s, Tri’s and Traps
A1. Hammer Curl
A2. Straight Bar Pushdown
A3. Shrug (2 sec hold)
B1. Hammer Curl
B2. KB Curl (Supine grip)
B3. Straight Bar Pushdown
B4. Floor DB Extensions
B5. Jump Shrugs
B6. Light DB Shrugs (High reps)
C1. Band Curls
C2. Cable Curls (the one where the contraction position is a double bi pose.)
I didn’t really stress over sets reps and weight I just did it until I couldnt do it anymore.
Hip dominant
Warm up with leg curls
A1. Stiff Leg Deadlift
A2. KB Swings
A3. Broad jumps
I stopped after three rounds and went home; something just wasn’t right today. Super pissed… oh well there’s always next workout.
August 7
Only have four more workouts until I go on vacation… make em count
Chest
Workout one
Floor Press: 135x5, 155x5, 175x5, 195x5, 205x3, 215x3, 225x2,
DB Press: 95’s x3/3/3/4/4
Incline DB Press: 60’s x10/8/8
Going back later for isolation work
Workout two
Mechanical Dropset
Close/wide/reg grip bench: 135lbs for 3 rounds
4 sets of flyes: up to 145lbs
4 sets of incling smith press: up to 140lbs
August 8
Lats, Biceps and Abs
With all the Lat exercises I did a bicep movement with it, in addition to the ones at the end. All movements had a 2 sec squeeze.
Kayak rows: Ramp from 40lbs to 90lbs
4 sets
Mechanical dropset
Straight arm rope pulldown: 60-70lbs
Kneeling rope pulldowns: Same Weight
Rope rows: Same Weight
I think I did 4-5 rounds
Lat pulldowns: Ramp up to 110lbs
Did some biceps work: Rope curls, reverse curls, cable preachers, high cable curls, KB curls.
Finished off with abs
August 9
Shoulders
This was a different session; less volume more “pump”
DB press: 30x8, 45x8, 60x8, 70x8, 80x6, 85x5
Lateral raise Dropsets: 25’s, 15’s, 5’s max reps three sets
Thib’s cable raise mechanical dropset: 2 sets
That was it; my shoulders started to act up (nagging injury)
I’m going to shut down any upper body pressing until after I get back from my trip.
August 10
Legs
Quarter squats from pins: Ramped up to 315
Squats: 335x5, 255x5, 275x5, 285x3, 300x2, 305x1
Complex
Squats (Super Deep; heels on plates): 185x5/5/5
KB Jump Squats (Height): 30-40lbsx 5/5/5
Jump Squats (Speed): 10/10/10
Finished off with the groin machine thing (Abductor or adductor; forget which one)
August 11
Did an arm workout for da pump. Nothing special.
Weighed in at 180 today. Wtf!
Going for a recomp when I get home. hopefully by the end of three to six months I’ll be a lean 170
Alrighty back home, decided to go for my first 531 cycle. The problem is that there is a lot of chaos for the next 5-10 days becuase family is over.
Instead of Bench, Squat, Deads and OHP I’m doing Floor press, DB Shoulder press, Sumo Deads, and Squat.
Stats (90% of 1rm)
Squat:285
Bench:205
Deadlift:225
OH Press:150
5/3/1 Week one Bench
Floor press:
45xsome
95x12
115x10
135x5
155x5
175x15 (PR)
DB Press
60x5
70x5
80x5
85x3
90x7 (PR) with a spot
Mechanical Drop set
Db PRess lowering the incline
Used 50’s to failure.
Finished with some arm work
August 24
Lats and triceps
Did the same workout as all the other ones
Finished with tricep work
5/3/1 Week One Squat
Ramped up to:
185x5
215x5
240x12 (PR)
Then did some leg Extensions; Ramped up to 250lbs
After I did the machine that works/stretches the groin.
5/3/1 Week One Shoulders
DB Shoulder press
Ramped to:
50x5
60x5
65x17 (PR)
Pin Press
135x5
155x5
185x5
195x3
205x3
3 sets of lateral raise drop sets
Finished off some biceps.
5/3/1 Week one Deadlifts
Sumo DL from Bottom Pins
Ramped up to:
145x5
170x5
190x5
(Taking it easy; first time doing them in a year)
3 supersets between heavy and light shrugs
5/3/1 Week Two Bench
Floor Press
Ramped to:
145x5
165x5
185x12 (PR)
DB Bench
80x5
85x5
90x5
95x3
High incline Bench/ Low incline bench/ Flat bench tri sets
2 sets AMAP with 50’s
Finished with bicep work
Pecs feel much better without any fly movement in the routine. However, there is noticably less volume. I’ll let it play out for a couple more weeks and see if any adjustments should be made.
Couple Days ago I did and arm workout.
Yesterday was a rest day.
5/3/1 Week two Squat
Squats
Ramped to:
200x3
230x3
255x10 (PR)
For assistance work I did Hip belt squats and leg extensions.
Had to skip yesterdays sesh on account of family leaving for Dubai.
5/3/1 week two Shoulders
Db Press:
ramped to
50x3
60x3
70x13 (PR)
Pin press:
135x5
155x5
175x5
195x3
215x1 (PR)
205x3
Triple set: Standing DB military press/ to push press/ seated press with same weight
40’s/45’s/45’s x AMAP
3 sets of lateral raise drop sets
5/3/1 week two Deadlifts (With Lats)
Ramped to
160x3
180x3
205x3
Trap Work
Heavy Shrug superset with light shrug (DB’s)
3 sets
Kayak rows
4 sets
Straight Arm rope pulldown/ Kneeling bent arm rope pulldown/ rope row
3 sets
Iso cable lat pulldown/ Traditional Lat pulldown
3 sets