welcome back to squatting bro! and i hope you inspire us further on your way to becoming as certified "squatter" again (pun intended) :P
Haha - we will see bro. Like I said, maybe I will alternate them in once in awhile rather than doing them weekly. All depends on how the lumbar feels.Hit chest & tris yesterday....
smith machine incline press - 275 x 8, 300 x 4, 225 x 17
flat db press - 100's x 18, 100's x 15
incline db flyes - 2 x 8-12/60's-75's
cable crossovers - 2 x 20/70lbs
pushdowns - 2 x 10-12/stack
skullcrushers - 2 x 8-10/120
bench dips - 2 x max reps/bdwt
wide grip lat pulldowns - 2 x 12-15/stack
underhand narrow grip bb rows - 2 x 12-15/220-250
V bar pulldowns - 2 x 10-12/stack
seated cable rows (wide grip) - 2 x 15/stack
alt db curls - 2 x 10-12/50's
db concentration curl (Arnold style) - 2 x 10-12/35
machine preacher curl - 2 x 12-15/???
Thought I would post the routine I did in my younger years as a teen. When I started this I was 15 and around 175 lbs. At 17, I was around 220. It's nothing magical, and I didn't have access to alot of equipment - not even an incline bench. On paper it has some flaws, but results is all that matters. I busted ass on everything I did, and the results paid off:
Monday/Thursday - Chest, Back, Shoulders
BB Bench press - 4 x 3-8
Flat DB flyes - 3 x 8-10
Dips - 3 x 6-10 (used added weight on the belt & chain)
Wide grip pullups or pulldowns - 4 x 8-10
Barbell row - 4 x 6-10
Deadlift - 4 x 3-8 (Monday only)
Military press - 4 x 6-10
Upright row - 3 x 8-10
Side DB laterals - 3 x 8-10
Tues/Friday - Legs, Arms
Squat - 4 x 3-8
Leg ext - 3 x 10-15
Leg curl - 3 x 10-15
BB curl - 4 x 6-10
DB curl - 3 x 8-10
Pushdowns - 4 x 8-10
Standing French press (EZ bar) - 3 x 8-10
Smith military press - 225 x 10, 255 x 6
seated db side laterals - 35's x 12, 40's x 8
rear delt machine - 145 x 12, 160 x 8
db front raises - 35's x 10, 45's x 8
cable side laterals - 40 x 12, 40 x 10
Smith shrugs - 315 x 20, 405 x 10, 405 x 10
lying crunches - 2 x burn
lying leg raise - 2 x burn
leg ext - 2 x 20/100lbs
squat - 2 x 15/bar, 2 x 15/120, 220 x 12, 270 x 10, 320 x 6
leg ext - 2 x 18-23/stack, 1 x burn (3-second-peak-contractions)/120
leg curl - 3 x 10-15/120-140
sldl - 2 x 8-12/220-270
standing calf machine - 3 x 20-25/stack + 50
wg pulldowns - 2 x 10-12/180-200
bb rows - 2 x 8-12/270-310
t-bar rows - 2 x 8-12/200-250
underhand pulldowns - 2 x 10-12/160-180
wg seated cable rows - 2 x 15/stack
hyperextensions - 2 x 20-30/bdwt
Cable on pulldown machine is all messed up - has alot of friction so have to use less weight to account for it.
seated bb press behind neck - 2 x 10-12/180
db side laterals - 2 x 10-12/40's - 45's 1 dropset 35's x 12, 25's x 15
seated overhead press machine - 2 x 8-10/stack
db front raises - 2 x 10-12/40's - 45's
lying reverse db flyes - 2 x 12-15/35's - 40's
bb shrugs - 2 x 10-20/320-380
db shrugs - 2 x 15-20/100's
No spotter so didn't go too heavy on pbn - killer on the RC's lifting the bar up initially when it's behind you.
I should have rested today - dead mode after busting ass on squats yesterday. :banghead: Normally I rest after squat day since they are so tough on the CNS and overall. I didn't listen to my instincts and paid the price. Sooo, just used lighter weights today and shorter rest times than usual...
bb bench press - 3 x 10-15/220
incline db press - 3 x 10-15/80's
flat db flyes - 3 x 10-15/60's
pushdowns - 2 x 10-15/150
overhead EZ-bar extensions - 2 x 12-15/100
lying db extensions - 2 x 12-15/30's - 35's
wg pulldowns - 3 x 8-12/stack
bb rows - 3 x 6-12/260-320
cg underhand pulldowns - 2 x 10-12/stack
seated cable row - 2 x 12-15/stack
alt db curl - 2 x 8-12/50's-60's
machine preacher curl - 2 x 10-12/??
EZ bar curl 21's - 2 x 21/70
hyperextensions - 2 x max reps/bdwtHit delts/traps/calves/abs today
seated Smith machine press - 3 x 6-15/185-255
side db laterals - 2 x 10-15/40's-50's, followed by dropset
reverse pec deck - 2 x 12-15/145-160
Smith machine shrugs - 3 x 10-20/315-455
Didn't work out past few days because had to go to US Embassy in Manila to handle some business. Hit chest & tri's today...
incline bb press - 225 x 15, 275 x 9, 315 x 3
flat db press - 100's x 16, 100's x 13
flat db flyes - 65's x 15, 75's x 10
cable crossovers - 65 x 15, 65 x 12
pushdowns - 2 x 10-12/180
EZ bar overhead extensions - 3 x 10-15/115
lying db extensions - 2 x 12-15/35's
seated bb press behind neck - 180 x 12, 200 x 8, 220 x 5, 150 x 20
db side laterals - 35's x 15, {45's x 12 > 30's x 12 > 20's x 15}
seated overhead press machine - 2 x 12-15/stack
bb shrugs - 2 x 10-20/320-400
db shrugs - 2 x 20-25/100's
wg pull-ups - bdwt x 8, 7, 7, 6
bb rows - 250 x 15, 280 x 10, 310 x 6
cg underhand pulldowns - 2 x 10-12/stack
wg seated cable rows - 2 x 12-15/stack
cross-bench db pullover - 2 x 12-15/100
Smith military press - 225 x 11, 255 x 7, 185 x 15
side db laterals - 40's x 15, 50's x 10 drop 40's x 8 drop 25's x 15
rear delt machine - 130 x 15, 145 x 12, 160 x 8
Smith shrugs - 315 x 20, 405 x 12, 455 x 8
pushdowns - 180 x 12, 210 x 8
skullcrushers - 115 x 15, 135 x 10, 145 x 7
overhead rope extensions - 140 x 20, 160 x 15
Not been around for awhile - I still check in occasionally though. Still busting ass hard as ever.
I've been taking Flagyl antibiotic to kick that gastro infection I had. It has worked well. I dropped from 240 to 232 in the 2 weeks I had it. Alot of water lost of course from the diarrhea, but also some muscle & fat loss from eating very little and some days not eating at all. Off to the gym! :sport:
deym those calves wish i have mad genetics with regards to calves. i'm ectomorph it's difficult for me to gain with regards my calves ive been busting my ass off working out my calves still looks puny no gains esp when i cut down for prep.
deym those calves wish i have mad genetics with regards to calves. i'm ectomorph it's difficult for me to gain with regards my calves ive been busting my ass off working out my calves still looks puny no gains esp when i cut down for prep.
Don't worry bro you've only been training for 17 months, your calves will soon catch up
deym those calves wish i have mad genetics with regards to calves. i'm ectomorph it's difficult for me to gain with regards my calves ive been busting my ass off working out my calves still looks puny no gains esp when i cut down for prep.
Don't worry bro you've only been training for 17 months, your calves will soon catch up
motivation from you sir vinch ill holla you up with my calves progress.
Haven't been posting regular workouts - obviously duh haha. Just starting to get close to back where I was regarding strength after that 2-3 week episode with diarrhea which kicked my ass. Bodyweight is up to 236. Hit delts/traps/calves today...
Smith military press - 225 x 10, 255 x 5 drop 225 x 5, drop 185 x 9 drop 135 x 17
side db laterals - 35's x 15, 40's x 12 drop 30's x 12 drop 20's x 18
bb front raises - 70 x 12, 90 x 8 drop 70 x 8 drop 50 x 8
rear delt machine - 130 x 15, 145 x 12 drop 130 x 8 drop 110 x 10
Smith shrugs behind back - 225 x 20, 315 x 12, 355 x 8, 225 x 25
Thanks Jettie! Those lifts aren't much for my size, but I'm tryin' my best bro haha! :P
sir BD, it doesnt matter if you lift heavy or not, what important is your BIG and Shredded at your Age! and besides, your lifting stats still something to admire :sport:
Comments
Haha - we will see bro. Like I said, maybe I will alternate them in once in awhile rather than doing them weekly. All depends on how the lumbar feels.Hit chest & tris yesterday....
smith machine incline press - 275 x 8, 300 x 4, 225 x 17
flat db press - 100's x 18, 100's x 15
incline db flyes - 2 x 8-12/60's-75's
cable crossovers - 2 x 20/70lbs
pushdowns - 2 x 10-12/stack
skullcrushers - 2 x 8-10/120
bench dips - 2 x max reps/bdwt
wide grip lat pulldowns - 2 x 12-15/stack
underhand narrow grip bb rows - 2 x 12-15/220-250
V bar pulldowns - 2 x 10-12/stack
seated cable rows (wide grip) - 2 x 15/stack
alt db curls - 2 x 10-12/50's
db concentration curl (Arnold style) - 2 x 10-12/35
machine preacher curl - 2 x 12-15/???
hyperextensions - 2 x max reps/bdwt
Monday/Thursday - Chest, Back, Shoulders
BB Bench press - 4 x 3-8
Flat DB flyes - 3 x 8-10
Dips - 3 x 6-10 (used added weight on the belt & chain)
Wide grip pullups or pulldowns - 4 x 8-10
Barbell row - 4 x 6-10
Deadlift - 4 x 3-8 (Monday only)
Military press - 4 x 6-10
Upright row - 3 x 8-10
Side DB laterals - 3 x 8-10
Tues/Friday - Legs, Arms
Squat - 4 x 3-8
Leg ext - 3 x 10-15
Leg curl - 3 x 10-15
BB curl - 4 x 6-10
DB curl - 3 x 8-10
Pushdowns - 4 x 8-10
Standing French press (EZ bar) - 3 x 8-10
Standing toe raises (BB on back) - 4 x 20-30
Smith military press - 225 x 10, 255 x 6
seated db side laterals - 35's x 12, 40's x 8
rear delt machine - 145 x 12, 160 x 8
db front raises - 35's x 10, 45's x 8
cable side laterals - 40 x 12, 40 x 10
Smith shrugs - 315 x 20, 405 x 10, 405 x 10
lying crunches - 2 x burn
lying leg raise - 2 x burn
leg ext - 2 x 20/100lbs
squat - 2 x 15/bar, 2 x 15/120, 220 x 12, 270 x 10, 320 x 6
leg ext - 2 x 18-23/stack, 1 x burn (3-second-peak-contractions)/120
leg curl - 3 x 10-15/120-140
sldl - 2 x 8-12/220-270
standing calf machine - 3 x 20-25/stack + 50
db hammer curls - 2 x 8-10/65's
seated incline db curls - 2 x 8-10/45's
machine preacher curls - 2 x 10-12, 1 x 21
cgbp - 2 x 8-10/220
overhead EZ bar extensions - 2 x 10-12/110-120
pushdowns - 2 x 10-12/180, 1 x 21
standing behind-the-back wrist curls - 2 x 15-20/150
2nd time hitting arms this week. Combine that with serious DOMS from squats yesterday, and I didn't have alot of energy. Made the best of it.
flat db press - 100's x 20, 100's x 16
incline db press - 100's x 12, 100's x 10
flat db flyes - 70's x 12, 80's x 9
dips - bdwt x 20, bdwt x 15
wg pulldowns - 2 x 10-12/180-200
bb rows - 2 x 8-12/270-310
t-bar rows - 2 x 8-12/200-250
underhand pulldowns - 2 x 10-12/160-180
wg seated cable rows - 2 x 15/stack
hyperextensions - 2 x 20-30/bdwt
Cable on pulldown machine is all messed up - has alot of friction so have to use less weight to account for it.
seated bb press behind neck - 2 x 10-12/180
db side laterals - 2 x 10-12/40's - 45's 1 dropset 35's x 12, 25's x 15
seated overhead press machine - 2 x 8-10/stack
db front raises - 2 x 10-12/40's - 45's
lying reverse db flyes - 2 x 12-15/35's - 40's
bb shrugs - 2 x 10-20/320-380
db shrugs - 2 x 15-20/100's
No spotter so didn't go too heavy on pbn - killer on the RC's lifting the bar up initially when it's behind you.
alt db curl - 3 x 10-12/50's
machine preacher curl - 3 x 10-15/??
ez-bar curl 21's - 2 x 21/75
pushdowns - 3 x 10-12/170
skullcrushers - 3 x 8-12/110-140
bench dips - 2 x max/bdwt
standing wrist curls behind back - 3 x 15-20/150Leg day today....
warmup
leg ext - 2 x 20-30/100lbs
squat - 2 x 15/bar, 2 x 15/120, 220 x 12, 270 x 10, 320 x 8, 350 x 5, 220 x 15
leg ext - 3 x 15-20/stack
leg curl - 3 x 8-15/110-140
standing calf machine - 3 x 20-25/stack
I should have rested today - dead mode after busting ass on squats yesterday. :banghead: Normally I rest after squat day since they are so tough on the CNS and overall. I didn't listen to my instincts and paid the price. Sooo, just used lighter weights today and shorter rest times than usual...
bb bench press - 3 x 10-15/220
incline db press - 3 x 10-15/80's
flat db flyes - 3 x 10-15/60's
pushdowns - 2 x 10-15/150
overhead EZ-bar extensions - 2 x 12-15/100
lying db extensions - 2 x 12-15/30's - 35's
wg pulldowns - 3 x 8-12/stack
bb rows - 3 x 6-12/260-320
cg underhand pulldowns - 2 x 10-12/stack
seated cable row - 2 x 12-15/stack
alt db curl - 2 x 8-12/50's-60's
machine preacher curl - 2 x 10-12/??
EZ bar curl 21's - 2 x 21/70
hyperextensions - 2 x max reps/bdwtHit delts/traps/calves/abs today
seated Smith machine press - 3 x 6-15/185-255
side db laterals - 2 x 10-15/40's-50's, followed by dropset
reverse pec deck - 2 x 12-15/145-160
Smith machine shrugs - 3 x 10-20/315-455
seated calf machine - 3 x 20-30/180-230
lying crunches - 3 x max reps
incline bb press - 225 x 15, 275 x 9, 315 x 3
flat db press - 100's x 16, 100's x 13
flat db flyes - 65's x 15, 75's x 10
cable crossovers - 65 x 15, 65 x 12
pushdowns - 2 x 10-12/180
EZ bar overhead extensions - 3 x 10-15/115
lying db extensions - 2 x 12-15/35's
warm-up
leg ext - 2 x 20-30/100lbs
squat
warm-ups
bar x 15 x 2, 120 x 15 x 2, 220 x 8, 270 x 8
worksets
320 x 10 x 2, 350 x 6 x 2
leg ext - 3 x 15-20/stack
leg curl - 3 x 8-15/120-140
standing calf machine - 3 x 20-25/stack + 50
seated bb press behind neck - 180 x 12, 200 x 8, 220 x 5, 150 x 20
db side laterals - 35's x 15, {45's x 12 > 30's x 12 > 20's x 15}
seated overhead press machine - 2 x 12-15/stack
bb shrugs - 2 x 10-20/320-400
db shrugs - 2 x 20-25/100's
wg pull-ups - bdwt x 8, 7, 7, 6
bb rows - 250 x 15, 280 x 10, 310 x 6
cg underhand pulldowns - 2 x 10-12/stack
wg seated cable rows - 2 x 12-15/stack
cross-bench db pullover - 2 x 12-15/100
hyperextensions - 2 x 25-35/bdwt
incline db press - 100's x 15, 100's x 11
machine bench press - 2 x 12-15/stack
flat db flyes - 2 x 10-15/65's - 75's
dips - 2 x 15-20/bdwt
barbell curl - 3 x 8-12/110-130
seated incline db curls - 2 x 8-10/50's
spider curls - 2 x 15/50
pushdowns - 2 x 10-12/170-190
skullcrushers - 3 x 8-12/120-150
single arm reverse grip pushdowns - 2 x 12-15/50-60
standing behind the back wrist curls - 3 x 15-20/150
Smith military press - 225 x 11, 255 x 7, 185 x 15
side db laterals - 40's x 15, 50's x 10 drop 40's x 8 drop 25's x 15
rear delt machine - 130 x 15, 145 x 12, 160 x 8
Smith shrugs - 315 x 20, 405 x 12, 455 x 8
pushdowns - 180 x 12, 210 x 8
skullcrushers - 115 x 15, 135 x 10, 145 x 7
overhead rope extensions - 140 x 20, 160 x 15
Not been around for awhile - I still check in occasionally though. Still busting ass hard as ever.
Don't worry bro you've only been training for 17 months, your calves will soon catch up
motivation from you sir vinch ill holla you up with my calves progress.
Smith military press - 225 x 10, 255 x 5 drop 225 x 5, drop 185 x 9 drop 135 x 17
side db laterals - 35's x 15, 40's x 12 drop 30's x 12 drop 20's x 18
bb front raises - 70 x 12, 90 x 8 drop 70 x 8 drop 50 x 8
rear delt machine - 130 x 15, 145 x 12 drop 130 x 8 drop 110 x 10
Smith shrugs behind back - 225 x 20, 315 x 12, 355 x 8, 225 x 25
seated calf raises - 4 x 20-40/180-250
Thanks Jettie! Those lifts aren't much for my size, but I'm tryin' my best bro haha! :P
sir BD, it doesnt matter if you lift heavy or not, what important is your BIG and Shredded at your Age! and besides, your lifting stats still something to admire :sport: