I just turned 21 my stats are 215 lbs bodyfat- 15-20% height-5’8" arms-16.6" waist-34.5" legs-28"
maxes
bench-280
squat-315
dead-?
shoulder press-180
goals are to get a 300 lb bench 400 lb squat(haven’t focused on it in a while) and gain some more muscle before i start cutting in Feb or March.
calories per day are 4,500 training day and 4,000 off days
today i did A1 day
incline smith press-140+bar 9,3,4 16 RP
shoulder press-130 7,3,3 13 RP
skull crushers-70 13,2,2 17 RP
pull-down to front-165 12,4,2 18 RP
incline bench row-140x12(really easy) 200x8
Today was a B1 day
BB curls to nose-95 10,4,2 16 RP
Reverse curl-65 11 reps
1 leg leg press calf raise-300 for 12 reps
Seated leg curls(strict form)-22.5 18,6,10 RP
Back squat- 235 for 20 reps! (was going to do 10 reps cause my knee was tweaked but felt good so i went for it i have’ done more then 8 reps for squat in months)
A2 Day
Flat Bench-225 lbs-10,1,1 12 PR(225x10 was a goal i had for a long time!)
Smith Press to nose-90+bar 7,5,3 15 RP
1 hand tri ext-20 10,7,6 23 RP
pull-down behind neck-110 12,7,7 26 RP
db rows-70x12(strict) 90x7
extra shoulder work
B2 Day
machine curls to forehead-60 15,7,6 28RP
behind back wrist curls-115x25 135x20
reverse wrst curls-45x15 65x10
1 leg calf raise- body plus 20lbs 13 reps
1 leg db romanian deadlift-70 15,8,7 30RP
leg press-500x3(knee hurt like hell)
On tues the 3rd of nov I had a A3 day
db bench press-60 12,7,5 24RP(havent done these in a while)
db shoulder press-40 17,7,6 30RP
smith machine reverse grip press-120+bar 11,5,5 21RP
underhand pull-downs-180 9,4(to chin),4(to chin) 17RP
rack dead-235x15
On thurs the 5th of nov
preacher curls-60+bar 11,5,3 19RP
pinwheels-40x13
standing BB calf raises-185x15
(skipped hams and quads to give my knee a rest)
Today I had my 2nd A1 workout heres it is
Incline smith machine press-160+bar 9,2,1 12RP (20 more lbs)
Shoulder Press-130 8,3,3 14 RP (+1 rep)
Skull crushers-70 14,4,1 19 (+2 reps)
Pull-down to front-170 12,4,4 20RP (+5 lbs and 2 reps)
Incline bench row-210x8(+10 lbs) 180x13
Me at 222 lbs at night my love handles are getting out of control im gonna cut my carbs by a lot and about 10 lbs or so.
2nd B2 day
BB curls(to nose)-97.5 10,4,3 17RP (+2.5lb and 1 rep)
Reverse curls-65x12 (+1 rep)
Leg press calf raise-315x12 (+15 lbs)
Seated Leg curl-27.5 14,10,6 30RP (+5 lbs)
Back Squat 250x11
30 mins of cardio at a 110 HR
ab superset 3x
ab rollout-5 reps
cable crunches-10 reps
crunches-10 reps
rest 1 min
Second A2 day
Flat bench-225 11,0 11 RP(-1 rep) lower calories and was dehydrated was most likely the cause
Smith press to nose-90 4,1,0 fuck!
1 hand tri ext.-22.5 9,6,8 23RP(+2.5lbs)
pull-down behind neck-120 12,7,7 26RP(+10 lbs)
db rows-70x15(+3 reps),95x8(+5 lbs and 1 rep)
extra shoulder work- bench lat-10x12,20x6,25x10
1 arm lat-10x10,15x8,25x10
ext rotation-10x15
trap bar shrugs-70+barx15,120+barx15
2nd B2 day
machine curls-70 15,6,4 25RP (+10lbs)
behind the back wrist curls-135x25 155x10
reverse wrist curls-45x16(+1 rep) 65x13(+3 reps)
l leg calf raise-body + 25 (+5 lbs)
db romanian deadlift-80 15,8,7 30 RP (+10lbs)
leg press-275x20 (easy)
