dumbell shoulder press
20 x 5
30 x 5
60 x 5
90 x 3 PR
seatid barbell shoulder press to chin
135 x 3
185 x 1
205 x 1 PR
215 x 0
side laterals
20 x 10
30 x 10
40 x 10
45 x 5 cheating
shrugs
315 x 10
385 x 10
500 x 2 realy ugly half reps
arnold presses
40 x 15
barbell curl
135 x 5
Whats your diet like?
Its possible you could mess around with your food choices and timing and also add a little cardio and drop a couple of inches over a month or two without reallly affecting your strength gains at all.
for the last three days looks like this
steak
eggs
toast
40 gram protein shake
30grams carbs 10 grams creatine
spoon peanutbutter
workout
steak
cheese
40 gram protein shake
2 burger pattys
cheese
chicken or steak
peanutbutter
Yeah I know no fruit among other things Im going to start getting my carbs before and after I workout from milk and fruit
I have been going out to eat “fast food” alot latley I usualy get 40-80 grams protein when I do that its burgers so I dont eat the bun unless I just finnished a workout
I just try to get alot of protein and fat I get enough carbs that I have energy before I workout wich is the most important thing to me sometimes I dont have carbs after I workout because Im just to lazy to make food
Is that natty peanut butter? Whole wheat toast? Little changes like that will make a difference. If you can, you should try to eat some more veggies…the fiber will help a lot, haha.
But yeah, your diet looks pretty solid. Fast foods not a good idea, but if youre in a pinch, I guess its better than nothing.
Like I said earlier, clean up the diet a little bit and dont neglect your cardio…youll notice a difference after a while of that and it wont be at the cost of your strength gains…no need for a full on “cutting” phase at this point…you obviously are still very interested in gaining.
yep its natural peanutbutter and whole wheat bread my mom wouldnt buy it any other way.
Back
assisted wide grip pullups
11
8
machine assisted wide grip pullups
4
yates rows
135 x 3
185 x 3
205 x 3
225 x 3
225 x 4 didnt touch the 5th rep
behind neck pulldowns with strange bar palms faceing each other
100 x 10
150 x 10
135 x 8
T bar puldowns
150 x 8-10 I forget
135 x 8
dumbell curls
50’s x 6 or 7
40s x 6
40s x 7
40s x 10 cheating on these
25 x 15
Rows are PR’s never done sets with 225
I need a set of close to 10 with 225 before I can feel remotley happy with my back tho
Like 3-4 days ago I did
floor presses
135 x 3
185 x 3
205 x 3
230 x 3
240 x 1
decline
230 x 3
230 x 3
today I did
floor presses
130 x 3
220 x 3
240 x 3 3RM PR
260 x 1 1RM PR
the 260 my ass came off the flor 2-3 inches Im still gonna keep it but im going to keep my legs more straight to avoid the leg drive
scull crushers not perfect form
90 x 3
110 x 3
120 x 2 10lbs more than ever before
90 x 10
squats
135 x 3
225 x 3
315 x 3 belt
350 x 7 belt
front squats
135 x 3
185 x 3
225 x 2 back rounded on 2 so I stoped
close stance leg press in plates
4x10
5x7… ehh
3x20
leg extensions keepen it light
110x10
150x10
190x10
120x10 slow full reps pauseing at the top
machine standing calf raises
190x10
190x10
190x10
190x10
100x10 pause 5 pause 5 pause 10
dumbell seated curls cheating
30x5
40x5
50x5
60x3
45x10
side laterals cheating slightly as usual
20x10
45x5
super sett
40x8
30x8
20x8
good form seated side laterals short rest periods 15-35 seconds
20x10
20x8
20x6
20x6
longer rest
20x10 pause 1 pause 1 pause 1
good workout lasted 1hour 20mins
Dumebll curls
20x5
50x10
Yates rows
135 x 3
185 x 3
225 x 6 PR
205 x 8
185 x 10
185 x 10
Pulldowns 45lb plates aside good strech at the top
2x8
3x8
indivisual arm
Right arm
3x14
left arm
3x13
bar pulldown
a shit load of realy light setts
Dumbell curl
40x10
barbell shrugs
135 x 10
225 x 5
315 x 5
405 x 5 I thought I had more but…
315 x 10
decent workout
today I did a weak ass workout I never bench at the YMCA because its so akward Im used to my home bench any way here is what happened
dumbell seated shoulderpress
20x10
40x5
60x5
90x3 missed 4 hit my previous PR again…
close grip bench aaaaakward! totaly out of my groove
135x3
185x3
205x3 I had more but not by much so I stoped
Dips
mex3
25x3
45x3 I would like to get up to diping witn 135lbs
pushdowns on the hard pulley
60x10
100x10
70x15
arnold presses seated
50x10
60x7
side laterals
Super set 30x10 25x8 20x6 10x6-8
20x10 pause 3 pause 1
standing calf raise machine verry short rests
200x12
180x10
140x10
100x10
60xbunch of them rause pause style
60xbunch again
my bench is definatley tricep weak because I shouldnt be dumbell shoulderpressing 100lbs less than my 1rm bench especialy for reps
but hey! at least I have decent shoulders.
next leg workout maxen out on backsquats and front squats
Im sticking with floor presses for benching because I have decided I want a higher pause bench and if I can floor press it I can pause bench it or more.
6 week goals
455 squat
520 deadlift
285 pause bench
1260 powerlifting total that beats the 100# raw world record for 14-15 for any weight class
however I would turn 16 like one or two days after I did these maxes but its all good
So today I went to the gym it was a half day at school wich was cool got some extra time
I got there not many people but there was a guy in the powerrack doing quarter squats with 225 bunch of setts I was gonna squat so I had to stand around and wait like a jack ass some lil bitch kids walked in 120lbs probably and decided to curl and do cardip they were smilen because I was just standin around finaly the guy got done with the quarter squats and I went to the rack
Heres how it went…
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
420 x 1 rep took like 13 seconds but I raped it
PR!!
decided against front squats.
deadlift speed pulls 60sec breaks
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
255 x 1
leg press close stance in 45lb plates
3 x 10
4 x 10
5 x 10 PR
6 x 10 PR
leg extensions
60x25
170x12
180x8
80x10
leg curls
60x10
170x8
60x15 not sure about this
calf raises super sett
220 x 10
200 x 8
180 x 8
140 x 10
100 x 11
60 x 11
rest
60x15
dumbell curls
60’s x 7 PR!
workout 1hr 20mins
what a bad ass workout holy shit that is fucken coolI havent had a workout this good in a long long long long time
I love working legs now…
back n triceps
Yates rows
135 x 10
225 x 8 2 rep PR
205 x 10
185 x 12
185 x 10
palmes faceing fward row
135 x 10
Pull down in plates seperate arms
R 3plates x 8
l 3plates x 8
R 3plates and a 35 x 8
L 3plates and a 35 x 8
Both at once
2x15-20
T bar pulldown
150x6
120x6
100x8
60xbunch
Single arm cable row
R 80x12
L 80x12
R 80x12
L 80x12
Good back workout
Triceps
Dips
me x 5
25 x 5
45 x 5 weak ass PR!
Scull crushers
65 x 8
95 x 5
115 x 2 weak…
95 x 10
65 x 10
PushDowns
110 x 10
160 x 10
200 x 10 this is the whole stack
Dumbell Curls
20 x 5
40 x 10
50 x 5
Good workout got a nice pump hit some PRs
lasted 1hr 20mins
I took a picture its of me at around 235
Im not asking for a advice I know everything could use some growth
just throught I would post it so you guys can see where I am.
Im fat nothing to show off with my shirt off just incase you are wondering why I always wear a undershirt in my pics if I had abbs or something I would take it of but I dont soooooooo…
[quote]n3wb wrote:
I took a picture its of me at around 235
Im not asking for a advice I know everything could use some growth
just throught I would post it so you guys can see where I am.
Im fat nothing to show off with my shirt off just incase you are wondering why I always wear a undershirt in my pics if I had abbs or something I would take it of but I dont soooooooo…[/quote]
Great work Kiddo!
[quote]Rockscar wrote:
n3wb wrote:
I took a picture its of me at around 235
Im not asking for a advice I know everything could use some growth
just throught I would post it so you guys can see where I am.
Im fat nothing to show off with my shirt off just incase you are wondering why I always wear a undershirt in my pics if I had abbs or something I would take it of but I dont soooooooo…
Great work Kiddo!
[/quote]
thanks
Bad ass leg workout! so damn good
Squats
135 x 3
225 x 3
315 x 3 belt
385 x 5 belt PR!
Front squats
135 x 15 PR!
Leg press in plates
3 x 10
4 x 10
5 x 10
6 x 10 soooo hard PR I done it before but not after squats
leg extensions
110 x 10
160 x 10
200 x 8
240 x 8
110 x 30
Deadlifts crap form
315 x 10 no belt or wraps could had got 14 but it would be hell and I might have hurt my self
machine calf raises
240 x 14 PR
220 x 12
200 x 12
180 x 14
160 x 12
100 x 30
Dumbell cheat curls
40 x 5
60’s x 8 PR
workout pretty decent
bench press
135 x 3
205 x 3
225 x 7
205 x 8
185 x 9
Dips
me x 5
25 x 3
45 x 3
me x 7
Dumbell flat bench
50 x 5
60 x 6
70 x 6
80 x 5
cable flys
110 x 10
170 x 5
110 x 10
Yates rows
135 x 10
225 x 10 PR
205 x 10
185 x 12
135 x 25
single arm pulldown plates per side each arm
2 x 10
3 x 10
4 x 4
Single arm cable row. each arm
100 x 10
100 x 10
T bar pulldown
110 x 10
165 x 8
110 x 10
65 x 15
Shrugs
135 x 10
225 x 10
315 x 5
405 x 10
315 x 15 let it pull my shoulders down real far 3 times in this set real nice strech
EZ bar curl
65 x 10
95 x 10
115 x 5
95 x 5
65 x 15
cable pushdown
200/whole stack X 20 8 rep PR
yesterday I armwrestled my dad… and won left handed so my left arm was in pain from the strain it felt like the joint was going to explode so I will give some credit to that for the weak pushing movements
Great progress bro. Am I correct in assuming that you are bulking right now and trying to add muscle? If so, what is your caloric intake like around 235lbs? Just curious b/c I’m still trying to tweak my diet for some gains (I only weigh 200 though).
AHHH Im Trying to gain muscle but Im not realy bulking trying to improve my body comp and enjoy my strength gains
I dont count my calories, I eat what ever I want before I workout “school lunch” and a good bit of carbs afterwards
I try to get 40+ grams protein per meal and I eat 6 meals a day
I probably get around 3000 calories a day right now… but Im haveng tons of energy for my workouts and Im recovering fine so its all good.
Wish I could give you more information but I dont put to much thinking into my diet
shoulder workout
Dumbell shoulder press
30 x 10
50 x 3
20 x 10
90 x 3 barley missed 4 (-_-)
Pushpress
135 x 7
155 x 3
175 x 3
185 x 3 PR
Upright cabel rows
110 x 10
160 x 10
200 x 8 whole stack. PR
110 x 15
Side laterals
30 x 6
40 x 6
45 x 7 PR
Rear delt mahine/pecdeck
110 x 8
140 x 8
175 x 8
200 x 6?
110 x 10
Arnold presses
50 x 10
shrugs with sweaty hands…
225 x 10
315 x 10
405 x 5 grip…
315 x 5 got nice strech
135 x 30
machine shoulder press weight per arm
35 x 10
80 x 10
105 x 6
80 x 8
Well I hit some PRs it was a long workout but over all a good one.