Im 31 years old as of yesterday and ive been logging all my previous stuff over at ironmagazine but fancied a change of scenery. I have been following the Westside for skinny bastards for a while now which has improved all of my lifts, however, after 6 months im now going to be a bit more bodybuilding focused.
My stats are as follows:
Height 6’2"
Weight 175lbs (12.5 stone)
Deadlift: 340 lbs (155kg)
Back squat: 220lbs (100kg) i know, find this exercise really tough when hitting correct depth
Front squat: 166 lbs (75kg) just started learning this exercise and prefer them to back squats
Bench: 220 lbs (100kg)
Deads
5 x bar
5 x 143lbs (65kg)
5 x 210lbs (95kg)
5 x 232lbs (105kg)
5 x 254lbs (115kg)
All these previous sets were really fast with an overhand grip
4 x 298lbs (135kg)
Changed to a mixed grip for the above set and form felt a bit off
Lat pull downs
12 x 110lbs (50kg)
12 x 126lbs (57.5kg)
10 x 143lbs (65kg)
Seated cable row wide grip
10 x 110lbs
10 x 126lbs
10 x 143lbs
Dips
10 x BW + 33lbs
8 x BW + 44lbs
8 x BW + 50lbs
Preacher curls
8 x 44lbs + bar
8 x 44lbs + bar
8 x 44lbs + bar
Hamstrings were still sore from the other day doing deads so I didn’t do too much hamstring work:
Front squats
5 x bar
5 x 88lbs (40kg)
3 x 110lbs (50kg)
3 x 132lbs (60kg)
3 x 154lbs (70kg)
3 x 166lbs (75kg)
1 x 177lbs (80kg) PR
3 x 154lbs (70kg)
3 x 154lbs
3 x 154lbs
Incline leg press high and wide feet
12 x 220lbs (100kg)
10 x 330lbs (150kg)
6 x 440lbs (200kg)
6 x 485lbs (220kg)
6 x 485lbs
Single leg leg press low on plate foot
8 x 110lbs (50kg)
8 x 110lbs
Lying hamstring curls
8 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 99lbs (45kg)
8 x 88lbs
Seated calf raises
12 x 88lbs (40kg)
10 x 88lbs
12 x 77lbs (35kg)
12 x 77lbs