T Nation

Big Strong and Lean

Hey y’all

Long term goals of this log:350 lbs incline bench,315 lbs x 20 high bar squat, big and lean

Atm I am at around 175 lbs incline and 220 lbs x 5 high bar squat (at which I suck at)

If I manage to stay consistant, this will probably take 5 years or so.I don’t really care, as strength goals to me are just something to keep me consistant

Within the next 12 months I’d like to get my incline at 220 lbs and squat at 220 lbs x 20

For incline, I will use a westside barbell template.Used it in the past with success, so why not

For squat, there will probably be a ton of reps and hypertrophy worn, no need for maxing out

1 Like

Hello, way to go on logging, will follow with interest

Thanks brother.People following makes logging all the more fun

1 Like

UPPER BODY WORKOUT

Feet Up Pushups
Bw x 5 x 2
Green band x 6 x 2
Bw x 15

Dumbbell Side Laterals, one arm per time
5.5 kg / 11 pounds x 8 x 2

Band Pullover
Green x 16,10,10

Band Hammer Bicep Curls
Yellow band x 50 band broke 2 times during this set

Dumbbell Consentration Curls
5.5 kg / 11 lbs x 15

The whole COVID-19 thing has made me want a home gym even more.For the time being I’m renting a really small apartment with my brother, so that’s not possible, but in the long term a nicely equiped home gym is definitely on my plans.I always loved lifting alone anyways

MAX EFFORT UPPER

Leg Elevated Paused Pushups
Bw x 4 x 2
Green band x 4 x 3 Unless you put the band in line with your arm, these can really hurt your wrists

Side Laterals, leaning to the side
5.5 kg / 11 lbs x 10, 8

Bodyweight Jms
Bw x 6, 6

Band Pushdowns
Green x 2 sets

Band pullovers
Green x 4 sets

1 Like

LEGS

Ghetto Front Squats
Bw x 10
Green band x 15 x 4
Putted a chain around my neck, tied a band to it and stepped on the band

Belt Squat
Doubled green band x 10 x 3
Again, chain around hips, band through chain

Hip Thrusts
Bw x 20 x 2

Yesterday’s work

UPPER BODY REP WORK

Feet Elevated Pushups
Bw x 4, 4, 4, 21, 12, 7

Dumbbell Side Laterals
5.5 kg / 11 lbs x 7, 6, 6

Band Pullovers
Green x 3 sets

Band Facepulls
Green x 3 sets

Later that day

Concentration Dumbbell Curls
5.5 kg / 11 lbs x 18, 10, 5, 5, 2

Overhead dumbbell extensions, both arms
5.5 kg / 11 lbs x 25, 15, 15, 15, 10

Workout from 2 days ago:

UPPER BODY REP WORK

Pushups Feet Elevated
Bw x 4, 4, 4, 21, 12, 7

Side Laterals
5.5 kg / 11 lbs x 7, 6, 6

Band Pullovers
Green Band x 3 sets

Band Facepulls
Green Band x 3 sets

Later that day:
Consentration curls
5.5 kg / 11 lbs x 18, 10, 5, 5, 2

Overhead dumbbell extensions
5.5 kg / 11 lbs x 25, 15, 15, 15, 10

Yesterday’s workout

Single arm dumbbell curls
5.5 kg x 13, 12, 8, 7, 5

Overhead dumbbell extensions
5.5 kg x 30, 20, 15, 15, 15