T Nation

Daves Never Ending Story


#1

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


#2

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


#3

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


#4

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


#5

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


#6

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