Lets try once again
Squat
Ramp to max
135
185
205
225
255
275
295
315
330
5x5 with 245 (70% of max)
Drop set on leg ext probably did 30 total reps.
I am trying to get bigger but stay reasonable on the body fat. My current weight is 230.
I kept track of my calories and protein this past week and I am getting around 3,000 calories and 250g of protein. Most of my protein is coming from 2 daily shakes. I get one in the morning with breakfast and one in the evening immediately after lifting.
I am getting 8g of creatine daily from a mix in addition to whatever is in my regular food. I drink that while lifting. Any suggestions on the calories and protein would be appreciated.
Squat post was from a couple of days ago.
Today was chest/shoulders/triceps.
Incline BP
5x10 with 135
Seated OHP
5x10 with 95
CG BP
5x10 with 135
Now off to watch my Auburn Tigers get their asses kicked by LSU. Better beat up on us this year because we are on our way back baby. War Damn Eagle bitches.
Back/Biceps/Abs
SGHP
5x3 w 135
5x3 w 155
Land mine Rows
3x10 w 2 plates
3x10 w 3 plates
Preacher curls
5x12
Weighted oblique crunches
100 per side
Back Squat
5x10 w 225
Leg Ext
2x10
1x failure
Leg Curl
2x10
1x failure
Standing calf raises
3x20 holding a 45 on my stairs
BP
5x10 w 175
Seated OHP
5x10 w 95
Tri Push Downs
5x10 w 80
Incline flys
5x10 w 25s
Face pulls
5x10 w 50
OH Tri Ext
5x10 w 70
100 crunches on one of those gay ass ball things.
Deads
Intended to do 5x5. Actually did one work set and lower back felt funny. Deads terminated for the day.
Front pull downs
5x10
Rear pull downs
5x10
Supported cable rows
5x10
Seated hammer curls
5x10
Forearm curls
5x10
Knocked this out pretty quick. Rested 20 seconds between sets and just long enough between exercises to get set up. Pretty bummed about my back but I managed to pump my lats up pretty good even though I was protecting myself.
Catching up a little…
09/27/13
Leg Ext 5x10
Leg Curl 5x10
Calf raises 3x20
09/29/13
High Incline BP
5x5
Incline flys
3x10
Seated OHP
5x5
Face pulls
5x10
Tri push downs
3x10
OH Tri ext
3x10
09/30/13
SGHP
5x5
Front pull downs
3x10
Supported rows
3x10
Shrugs
3x12
Hammer curls
3x10
After much thought and consideration I have decided to adapt CTs layer system fully. I will finish up this week with layers on squat, bench and SGHP and get into a split next week.
Squat
225x3
255x3
275x3
295x1
315x1
335x1
345x1
3x3w 310
3x5 w 275
I don’t have a power rack so this is following what CT suggested in one of his posts for back squat layer.
Rested 15-20 seconds between sets.
In and out in 45 minutes and I feel awesome. Time to go ingest some protein and creatine.
Incline BP
135x10 3 sets
155x3
175x3
185x3
205x1
215x1
225x1
Clusters w 205
7,5,3
5,4,3,3 reverse ladders w 160 3 sets