My Background, Plan and Goals

Training
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Workout #34 (Back/Traps):

  1. Bent over BB Rows: 6x45,6x65,6x75,6x85

2a. Straight Arm Pull Downs: 10x32.5,10x37.5,10x37.5

2b. Pullups (Wide Grip): 8xBW,4xBW,4xBW

  1. Spider Rows: 10x27.5 (drop set of 22.5), 10x22.5 (drop set of 17.5), 10x22.5 (drop set of 22.5)

  2. Seated Rows: 22.5x100

  3. Overhead Shrugs: 6x95,6x115,6x115,6x115

  4. DB Shrugs: 10x65,10x65,10x65

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Workout #35 (Hamstrings)

  1. GHR: 6xBW,6xBW,6xBW,6xBW

2a. Leg Curls: 10x115,10x115,10x115
2b. Stiff Leg DL: 8x95,8x115,8x135

  1. Leg Press (Legs High to Hit Hams): 1x100

[Ab Work]

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Workout #36 (Chest/Delts)

  1. DB Press (1 and 1/2 reps): 6x55,6x55,6x55,6x55

2a. Incline BB Press (1 and 1/2 reps): 10x65,10x75,10x85

2b. Pushups Plus: 8xBW,8xBW,8xBW

  1. Cable Flies w/ Drop sets: 10x22.5,10x17.5,10x17.5

  2. Machine Press: 15x100

  3. Lat Raise: 6x17.5,6x17.5,6x17.5,6x17.5

  4. Incline Rear Delt Raise: 10x15,10x15,10x15

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Workout #37 (Biceps/Triceps)

  1. Preacher Curls: 6x65,6x65,6x70,6x65

2a. Hammer Curls: 10x27.5,10x27.5,10x27.5

2b. Pullups (palms in): 8xBW,5xBW,4xBW

  1. Reverse Curls: 10x17.5,10x17.5,10x17.5

  2. Machine Curls: 30x100

  1. Dips: 6xBW+35,6xBW+35,6xBW+35,6xBW+35

2a. Overhead EZ Bar Ext: 10x55,10x45,10x45

2b. V-Bar Pushdown: 8x50,8x40,8x40

  1. Decline Ext: 10x35,10x35,10x35

  2. Triceps Pushdown Machine: 30x100

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Workout #38 (Quads):

  1. Front Squats (ATG): 6x95,6x105,6x115,6x125

2a. Leg Extensions: 10x200,10x210,10x210

2b. DB Lunges: 8x35,8x35,8x35

  1. Bulgarian Sqauts: 10x15,10x15,10x15

  2. Leg Press (Feet Low): Machine Weightx100

[Staggered Ab Training]

Today I hit 125x6 on my ATG FS which is what my 5 RM used to be for parallel so that made me feel pretty good. I worked in some staggered ab training after reading CT’s article today. I am planning on doing staggered ab training on monday, thursday, and sunday and try out doing staggered calf training on the other two workout days.

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Workout #39 (Back/Traps)

  1. Bent Over BB Rows: 6x95,6x95,6x100,6x100

2a. Straight Arm Pulldowns: 10x45,10x45,10x45

2b. Pullups (Wide Grip): 8xBW,5xBW,4xBW

  1. Spider Rows (Variation): 10x62.5,10x62.5,10x62.5

  2. Seated Rows: 32.5x100

  1. Overhead Shrugs: 6x115,5x115,5x115,6x120

  2. DB Shrugs: 10x65,10x65,10x65

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Oh and I did some staggered calf training during the workout also.

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Workout #40 (Chest/Delts)

  1. DB Press: 6x60,6x60,6x60,6x60

2a. Incline BB Press: 10x85,10x95,10x95

2b. Pushups Plus: 8xBW,8xBW,8xBW

  1. Cable Flies (w/ Dropsets): 10x22.5,10x22.5,10x225

  2. Chest Press: 45x100

  1. Lat Raise: 6x17.5,6x17.5,6x17.5,6x17.5

  2. Incline Rear Delt Raise: 10x17.5,10x17.5,10x17.5

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thanks man - I appreciate it.

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Workout #41 (Biceps)

  1. Preacher Curl: 6x65,6x75,6x70,6x70

2a. Hammer Curl: 10x30,10x30,10x30

2b. Pullups (Palms In): 8xBW,7xBW,5xBW

  1. Reverse Curls: 10x27.5,10x27.5,10x27.5

  2. Machine Curls: 35x100

[Staggered Calf Work]

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Workout #42:

  1. Deadlift: 195x3x10

  2. Seated Calf Raises (Alternating Widths): 130x3x10

  3. Decline Sit Ups: 45x3x10

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Workout #43:

A. Flat DB Press: 60x3x10

B. Bent Over BB Rows: 100x3x10

A. Pullups (Palms In): BW+20x3x5

B. Decline Triceps Ext: 60x3x5

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Workout #44:

A. Front Squats: 90x10x5

B. Russian Twists: 30x10x5

C. Standing Calf Raises: 180x10x5

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Workout #45:

A. Chest Dips: 20x5x10

B. Chin Ups: BWx5x10

C. Incline Hammer Curls: 25x3x10

D. Triceps Pushdown: 30x3x10

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Workout #46:

A. Deadlift: 195x4x10

B. Seated Calf Raise: 130x4x10

C. Decline Sit Ups: BW+40x4x10

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Workout #47

A. Pullups (Palms In, varying width): BW+20x4x5

B. Decline Triceps Ext: 50x4x5

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Workout #48:

A. Flat DB Press: 60x4x10

B: Bent Over BB Rows: 100x4x10

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Workout #49:

A. Front Squats: 95x10x5

B. Russian Twists: 35x10x5

C. Standing Calf Raises: 195x10x5

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Workout #50:

A. Chest Dips: BW+20x10x5

B. Chin Ups (palms out): BWx10,BWx7,BWx6,BWx5

C. Incline Hammer Curls: 30x10x3

D. Triceps Pushdown: 42.5x10x3

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Workout #51:

A. lift: 195x5x10

B. Seated Calf Raises: 130x5x10

C. Decline Situps: 40x5x10

Also, would you guys reccomend using creatine as well as what Im using now (Surge, BCAAs, Whey)? And is it deemed safe for long term use?