T Nation

Daves Never Ending Story

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

Standing cable crunches
2 sets of 30 reps

15 mins on treadmill
15 mins on bike
15 mins on rower
10 x BW pull ups

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

From Friday
Still taking it easy on my shoulder
Bench
5 x bar
5 x 110lbs
5 x 132lbs
8 x 166lbs (75kg)
8 x 177lbs (80kg)
4 x 188lbs (85kg)
5 x 177lbs

Neutral grip db incline bench
8 x 55lbs (25kg)
8 x 55lbs
8 x 55lbs

Lateral raises
12 x 22lbs (10kg)
12 x 22lbs
12 x 22lbs
20 x 17lbs (7.5kg)

Bb curl and overhead rope extension superset
10 x bb curls
10 x overhead extensions

10 x bb curls
10 x overhead extensions

10 x bb curls
10 x overhead extensions

Crunches

Chins
BW x 10
BW x 10
BW x 10

BB row
8 x 121lbs (55kg)
6 x 132lbs
Seated cable row
10 x 126lbs (57.5kg)
10 x 126lbs

Facepulls
20 x 44lbs
20 x 44lbs
20 x 44lbs

Close grip press ups
15 x BW
10 x BW
10 x BW

Bb curls
6 x 88lbs (40kg)
6 x 88lbs
6 x 88lbs

Weighted sit ups
3 sets of 20 reps

My CNS went into melt down after the first two exercises prob because Ive been under the weather and maybe my conditioning is not what it should be

Front squats
5 x bar
5 x 88lbs (40kg)
5 x 110lbs (50kg)
5 x 132lbs (60kg)
5 x 154lbs (70kg)
5 x 154lbs
5 x 154lbs
5 x 154lbs

High rep deads ( high rep for me)
8 x 154lbs (70kg)
8 x 220lbs (100kg)
8 x 220lbs
8 x 220lbs

Then tried a couple of lame sets of leg curls but had to go home as felt ruined