6’2"
235
23 years old
Okay, I guess it is time to put up a log. I’ve been mostly lurking here, just reading and absorbing information since I started lifting in 2009. I graduated HS in '08 at 6’1" 155 lbs. My grandmother is responsible for my journey into lifting, as every time I went to visit here she would ask when I was going to stop being so skinny (I guess having a cousin who was a 6’3" 260lb football player at 17 yrs old helped inspire me too.)
Anyways, my dad lifted for a while when he was younger, and I always admired him because he was insanely strong (carpenter for 30+ years). He had a home made bench a standard bar and about 300lbs of rusty mostly home made weights and a cage. That’s where my younger cousin and I started with just the info my dad gave us.
We got lucky enough to find T-Nation and Elitefts.com right out of the gate, so we were able to get good info even though we just kind of messed around for the 1st 1.5 years. We focused mostly on powerlifting type stuff up until just about a month ago, we are switching to more of a bodybuilding style of training.
Right now Im sitting at about 235 a shade under 6’2". The heaviest I have been is 244. But I am definitely too fat. I have cleaned up my diet a lot, and have already started noticing a difference. Anyways, that’s the back story, hope it wasn’t too long for y’all.
Shoulders:
Band pull aparts - 3 sets 25 reps
DB front raises
20x20
30x15
40x15
50x10
DB lateral Raises
10x20
20x15
30x12
40x10
DB Rear Delt Flys
20x20
30x15
40x12
50x10
Seated DB overhead press
50x12
60x12
80x10
Dropset: 90x6 70x8 60x5 50x6
Seated Behind the neck press
95x15
115x15
125x12
145x10
I lift in my cousins garage so we don’t have a smith machine to do these, but I just set the pins on the rack so the bar only goes down to right about the top of my ear.
usually we do a finisher with band raises for high reps, however we have a new guy coming that we are teaching the basics right now, so our workouts have been a little prolonged, and I lift right before work, so I had to cut today short.
Diet:
I pretty much eat the same thing every day, I find it easier.
Meal 1: 6:00am
5 Eggs scrambled
1/3 cup cheddar cheese mixed in
Training: 7:00-8:15am
12G BCAAs
Meal 2: 9:00am
4 scoops real gains
Meal 3: 11:00am
8oz chicken (cooked weight)
1.5 cups white rice
2 cups veggies (usually broccoli)
1 tbsp Hazelnut oil
Meal 4: 1:00PM
same as meal 3, sometimes I do beef this meal instead of chicken.
Meal 5: 3:00PM
60G Whey
1 Cup oats
Meal 6: 6:00PM
6oz chicken usually
salad
Meal 7: 9:00PM
12G BCAAs
3 eggs
1 cup greek yogurt
Friday: Legs
Leg Extensions
90x25
115x25
125x25
125x25
Leg Curls
90x25
90x25
90x20
90x18
Standing Calf Raises
205x20
225x20
235x20
Front Squat
135x10
185x10
215x10
235x10
Back Squat Drop Set
315x15
275x10
255x10
225x10
Threw in a little arms after…trying to get to 19"
tricep pushdowns
90x15
110x15
125x15
Standing Dumbell Curls
50x12
40x15
30x15
Monday: Chest and some arms
I am not doing any barbell movements for chest for a few months, I am trying to focus on increasing my MMC, really focusing on getting a good stretch and hard contraction.
DB Flys
20x15
25x15
30x15
40x15
Hex Press
30x15
40x15
50x15
DB Flat Bench
60x12
80x10
100x10
110x10
DB Decline Press
80x15
70x15
60x30
Banded Ladder Pushups
50 reps
Seated DB Curl
50x6
40x12
30x12
25x12
Dips
3 sets of 15
Over the weekend I was able to pick up a seated calf raise machine, and a GHR, as well as a better bench, and a dip station. Also got some more plates, up to 890lbs now. Super excited to use the new machines.
Tues: Back
Not a good day. I’m very tired, my son and wife have both been sick the past few days so daddy has to take care of both of them.
Lat Pulldowns
90x15
120x15
150x15
170x15
200x15
DB Rows
60x15
80x15
100x15
110x15
130x15
T-Bar Row
2 plates x 15
3 plates x 15
4 plates x 15
4 and a quarter x 15
BB Shrugs
225x20
255x20
275x20
you sound excited lol. I am honored
Wed: Arms
Another long night. Running on 3.5 hours of sleep.
Tricep Pushdowns
90x20
110x20
130x15
150x15
Close Grip BP (I suck at all bench pressing…curse of being over 6’ tall I guess)
135x15
185x15
205x12
225x8…wow…terrible.
Skull Crushers
80x15
100x15
110x15
Preacher Curls
20x15
25x15
30x15
40x12
Hammer Curls. stupid mega drop set, we started doing this a couple weeks ago because we are short on time. Actually we end up doing drop sets on a lot of days just because of time constraints.
50x15
40x15
30x13
25x12
20x12
40x12
30x10
25x10
20x11
30x9
25x8
20x8
…arms feel like they are going to explode by the time you are done with this.
Band curls (EFS monster-mini)
2 sets of 30
Band overhead extensions (EFS orange short band)
2 sets of 30
I think my wife and son are getting better, so hopefully I will get to sleep again.
Thurs: Shoulders
Band pull aparts
3 sets 25 reps
DB Front raises
20x20
25x20
30x20
40x15
DB Lateral Raises
20x20
20x20
25x20
25x20
DB reverse flys
20x20
20x20
25x20
25x20
DB OHP
50x10
60x10
70x10
80x10
90x8
Seated Military
115x10
135x10
155x10
175x8