T Nation

Badcurl's Training - Getting Big

Alright.

Sorry about my english, I’m working on it :slight_smile:

About me:
Nationality: Norwegian
Sex: Male
Age: 17
Weight: 80kg
Fat %: Don’t know, but way too high.
Lifting weights: Since February 2007

Some of my best lifts:
9 chins
10 dips w/15kg extra
270kg bechpress
5
140kg deadlift
5*100kg squat

My workout schedule looks like this:

Monday - back
Deadlift
Chins
Barbell rows
Dumbell rows
Pulldown

Tuesday - pecs
Incline dumbell press
Cable flyes
Incline barbell press
Dumbell flyes
Dips

Wednesday - bi’s
Barbell curls
One arm cable curls
Dumbell curls
Preacher curls
Machine curls

Thursday - delts
Dumbell shoulder press
Dumbell lateral raise
Militarypress
Upright rows
Lying rear cable

Friday - legs
Squat
Leg extension
Stiff leg deadlift
Calf rise

Saturday - tri’s
Close grip benchpress
Dips
Frenchpress
Pushdown
Standing tricep extension

Sunday
Hangover…

I do almost always train to failure.
I’m trying to stay between 10-20 reps.
3 sets on each exercise.

I’ll post my last workouts here so that you guys and girls can see how stong I am. Mohaha!

Friday 27. July

Benchpress
25x20kg
10x40kg
2x70kg
7x60kg
6x60kg
5x60kg

Cable flyes
12x7 plates
12x7 plates
10x7 plates

Incline dumbell
9x20kg
8x20kg
8x20kg

Incline flyes
6x16kg
8x16kg
9x16kg

Pec-dec
5x110lbs
6x100lbs
6x90lbs
^dropset

Didnt have much energy at training today, cause I woke up a bit late, ate two bananas and went to the gym. I had to catch ut with a friend cause he’s going to Greece.

Sunday 29. july

Dips
15 reps
15 reps
18 reps

Cable flyes
15x4 plates
10x7 plates

Wednesday 1. august

Barbell curls
15x20kg
10x20kg
10x40kg
10x40kg
8x40kg

Dumbell curls
8x18kg
8x18kg
8x18kg

One-arm cablecurls
15x4 plates
15x4 plates
13x4 plates

Preacher curls
6x30kg
8x25kg
6x25kg

Machine curls
8x62lbs
8x62lbs
8x62lbs

Thursday 2. august

Dumbell shoulder press
15x12kg
10x12kg
10x18kg
7x20kg
7x18kg

Dumbell lateral raise
10x16kg
10x16kg
10x16kg

Militarypress
6x40kg
7x35kg
8x35kg

Upright rows
12x10 plates
12x10 plates
12x10 plates

Lying backside cable
12x4 plates
12x4 plates
12x4 plates

3 sets ab machine

Friday 3. august

Squats
15x20kg
10x50kg
10x90kg
5x100kg
3x100kg

Deadlift
12x60kg
8x90kg
6x130kg
6x130kg
8x110kg

Leg ext
12x187lbs
12x187lbs
12x187lbs

Calv press - No idea what this is called. Some machine for the calves
12x240lbs
12x240lbs
12x240lbs

Pulldown
10x100lbs
10x150lbs
12x150lbs
10x150lbs

YEAH :smiley:

Comments are most welcome.

You don’t have enough leg training. You don’t need to devote entire days to biceps or triceps.

I know I need to train more legs. Working with it.

I do also want to try a new program. Been on this for almost 3 months now. Is there some good 4-splits on this site?

Saturday 4. August

Close grip benchpress
20x20kg
10x40kg
60x6kg
60x8kg
60x8kg

Dips
11x15kg
8x15kg
8x15kg

Frechpress
12x30kg
10x30kg
10x30kg

Dumbell ext
10x8kg
9x8kg
9x8kg

Pushdown
10x12 plates
9x12 plates
9x12 plates

Long since I’ve trained triceps now, but I managed to get through this workout too.
Don’t know why I stopped doing frenchpress, it’s a super exercise.

[quote]Badcurl wrote:
I know I need to train more legs. Working with it.

I do also want to try a new program. Been on this for almost 3 months now. Is there some good 4-splits on this site?[/quote]

For your actual shape an upper/lower split would be plenty enough, work the big compounds add some isoltation at the end and you can call it a day, something in the line of “westside for skinny bastards part II” by Joe Defranco would be perfect.

[quote]PHGN wrote:
Badcurl wrote:
I know I need to train more legs. Working with it.

I do also want to try a new program. Been on this for almost 3 months now. Is there some good 4-splits on this site?

For your actual shape an upper/lower split would be plenty enough, work the big compounds add some isoltation at the end and you can call it a day, something in the line of “westside for skinny bastards part II” by Joe Defranco would be perfect. [/quote]

I’ve been reading about different programs and stuff now, including the “westside for skinny bastards part II”, and I ended up with the “westside for skinny bastards”. Not part 2, but the original one. Would that be a good program for me?

I’ve decided to start on the Westside for Skinny Bastards in a few weeks. I’m going to start when school start. I will continue with this program til then.