T Nation

Fast Big Strong


#1

Picked up lifting again and after a long hiatus.. Started at 153-154 and im up 161-160 now after about 3 weeks(a lot of it seems to be water weight or muscle memory. not signs of losing leaness..)

I want to get as big and strong as possible before i head to military boot camp in around 4 months. Some goals are:

Front Squat 8 x 225
Bench Press 5 x 225

lol not much but goals will be added the more i keep training..

Ive been keeping a long on other boards so since i lurk these boards a lot thought i might as well keep a log here too..

Im doing a typical bro split(chest,backs,legs,shoulders,arms) but i also do some extra arm work on chest and back day .

Heres my past workouts i've had so far :

BB Row(like a pendlay row except plates not touching floor)
8 x 65
8 x 85
8 x 105
4 x 105<- tweaked my back on this set =[

HS Pulldowns
12 x 140
12 x 140
12 x 140 PR

DB Row
10 x 50
10 x 50
10 x 50 PR

Close Grip Pulldowns
12 x 70
12 x 70
12 x 70 PR but didnt really feel these a lot in my lats. thinking of switching them out.

Upper Back Rows
12 x 50
12 x 50
12 x 50

DB Curls 3 x 12

Pinwheel Cable Curls 3 x 12

======

DB Shoulder Press
8 x 30
8 x 35
8 x 40
7 x 45- Im so weak lol. Used to do these like nothing..

DB Laterals
3 x 10 x 15

Seated Laterals
3 x 15 x 7.5

Rear Flys
3 x 12 x 7.5

Rear Delt Machine
3 x 15

DB Floor Press(for tricep lockout)
10 x 40
10 x 45
7 x 50
4 x 50- dont know if i should keep these for long.training partner saids he doesnt really feel them in his triceps.

Reverse Pushdowns
15 x 20
15 x 20
15 x 20

Overhead Extensions
15 x 12
15 x 12
15 x 12

Chest/Triceps

Bench Press
5 x 100
5 x 120
5 x 140
5 x 160

DB Incline Press
10 x 45
8 x 50
5 x 50

Machine Press
12 x 70
10 x 70
9 x 70

Cable Crossobers 3 x 15 supersetted with Incline Pushups to failure

One Arm Pushdowns
15 x 15
15 x 15
15 x 15

Cable Kickbacks
15 x 10
15 x 10
15 x 10
============
Back/Biceps

Tbar Row
8 x 25
8 x 50
8 x 60
8 x 70

HS Pulldowns
12 x 150
12 x 150
12 x 150-PR

DB Row
10 x 55
10 x 55
10 x 55-PR

Semi Wide Pulldowns
12 x 70
12 x 80
8 x 90

Wide Grip Cable Row
12 x 60
12 x 60
12 x 70

DB Curls
10 x 20
10 x 20
10 x 20

Pinwheel Cable Curls
1 x 12
1 x 16
1 x 16


#2

DB Shoulder Press
8 x 35
8 x 40
8 x 45-PR
5 x 50-fuarkk

DB laterals 3 x 10 x 15(good form. going to do 3 x 12 next week)

Seated Laterals 3 x 15 x 7.5(good form. going to do 3 x 15 x 10lb next week)

One Arm Face Pulls
12 x 20
12 x 25
12 x 25
12 x 30-holy shit. rear delt pump of peace

Rear Delt Machine 3 x 15 x 70

DB Shrugs
15 x 45
15 x 55
15 x 65
15 x 75
12-13 x 75---DROP
AMRP x 65
AMRP x 55
AMRP x 45
AMRP x 35

traps were dead lol

Calve Raises
15 x 90
15 x 110
15 x 130
10 x 150
did some drop sets after.

good workout


#3

Underhand Pushdowns
15 x 25
15 x 25
15 x 25

One Arm Overhead Extension
12 x 15
12 x 15
14 x 15

One Arm Overhead Pushdowns
12 x 20
12 x 20
13 x 20

Pinwheel DB Curls
10 x 15
10 x 20
10 x 25
7 x 30

Cable Curls
12 x 15
12 x 20
12 x 20
12 x 20

Rope Curls 3 x 10

Leg Raises 4 x failure


#4

BB Flat Press
5 x 105
5 x 125
5 x 145
5 x 165-PR . FUARKKKK. This went up faster than my 160 did last week. felt wayyyy easier

DB Incline Press
10 x 50
8.555555 x 50
6 x 50

Machine Press
12 x 70
12 x 70
16 x 70 - PR of peace

Cable Crossovers super setted with Pushups to failure for 3 sets- massive pump

One Arm Pushdowns
17 x 15
15 x 20
11 x 20- need to warm up my elbows more..

Cable Kickacks
12 x 15
10 x 15
10 x 15


#5

and todays workout..

Back/Bicepssss

TBar Row
8 x 40
8 x 60
8 x 80-PR
8 x 70

HS Pulldowns
12 x 160
12 x 160
8 x 160

DB Row
10 x 60
10 x 60
10 x 60-PR

Pulldowns
12 x 80
12 x 80
12 x 80-PR

Wide Grip Cable Row
12 x 80
12 x 80
12 x 80

DB Curls
12 x 20
12 x 20
11 x 20

Kettle Bell Hammer Curls-
6 x 17
6 x 17
6 x 17
5 x 15


#6

Did legs today but i sadly tweaked my lower back again during LEG PRESS. who the fuk messes up their back on leg press? -__-. anyways not going to be doing leg presses anymore. cant risk it..

Front Squat
8 x 95
8 x 115
8 x 135
8 x 155
8 x 165
5 x 175

Leg Press
12 x 1pl
12 x 2pl
12 x 3pl
6 x 4pl-tweaked my back on 6th rep and stop'd the set.

Leg Curls
12 x 70
12 x 70
12 x 70

stop the work out here because my back was bothering me. hope this doesnt interfere with shrugs tomorrow..


#7

Finished Shoulders/Traps.

DB Shoulder Press
8 x 40
8 x 45
7 x 50-Lost concentration on last rep. plus didnt eat before coming to gym..
6 x 50-atleast i did more overall weight than last week on this exercise

DB Laterals
12 x 15
12 x 15
12 x 15-PR . on to the 20s

Seated Laterals
15 x 10
15 x 10
11 x 10

Face Pulls
12 x 30
12 x 30
12 x 30
12 x 35

Rear Delt Flys
15 x 85
15 x 85
10 x 85

Sets of 15 on shrugs going up to 80s. they felt way easier than last week. then i did a huge drop set . every set to failure


#8

Finished off arms right now.

Reverse One Arm Pushdowns
12 x 30
12 x 30
12 x 30

One Arm Cable Overhead Extensions
12 x 20
12 x 20
12 x 20

One Arm Overhand Pushdowns
14 x 20
13 x 20
13 x 20

Pinwheel Curls
10 x 15
10 x 20
10 x 25
9 x 30- so close lol

Cable Curls
12 x 20
12 x 20
12 x 20

Supinated Seated DB Curls
12 x 15
10 x 15
6 x 15-hard doinf 12 reps . was squeezing hard


#9

Today i had my worst workout yet.. Did chest and light tricep. Only got 4 hours of sleep for this workout and i ate no food prior . Never again.

Bench Press(was supposed to start my set with 110 x 5 but i forgot. start of a bad workout. prolly why i couldnt get all of my reps)
5 x 130
5 x 150
4 x 170-Ill get this for sure next week.

DB Incline Press
10 x 50
10 x 50
10 x 50-PR

Machine Press
12 x 80
12 x 80
12 x 90-PR

Cable Crossovers 3 x 15super set with Pushups to failure

One Arm Pushdowns
20 x 20
20 x 20
16 x 20

Cable Kickbacks
12 x 15
12 x 15
12 x 15


#10

So are goals mostly size related? You ran BBB for awhile, no? Any plans to get on a more structured program? Details on diet?

I'm obviously 'in', btw. lol


#11

So are goals mostly size related? You ran BBB for awhile, no? Any plans to get on a more structured program? Details on diet?

I'm obviously 'in', btw. lol


#12

My goal is to get big and strong at the same time . I might be leaning towards the strength just a tad bit mostly because im so weak at the moment.. I was going to run BBB but decided not to at the end of the day . That program is really demanding and i feel if i cant give it my all then its not worth it. Ive got a few things going in my life right now so i decided it'd be best to do it when i can put my FULL concentration on it with no set backs. Right now im just trying to enjoy my life as best as i can before i head to the Navy in 4 months..

I might change my split later on(dont have any ideas to what program yet). I kinda like the whole bro split thing. I think it lets you have more fun with it then other programs.

My diet varies daily. Depending if my mom decides to cook for me that day haha or i cook. But i mostly try to get in 1.2g of protein per bodyweight . I dont worry too much about how much carbs/fats im getting in as long as im not gaining too much weight in a short time period.


#13

Back/Biceps

TBar Row
8 x 50
8 x 70
6 x 90
6 x 80

HS Pulldowns
12 x 160
12 x 160
11ish x 16-trying to keep good form

DB Row
10 x 65
10 x 65
10 x 65-PR

Pulldowns
12 x 90
12 x 90
8ish x 90-i switched the grip to medium grip attachment. like it more on this set.

Wide Cable Row
12 x 90
7 x 90
7 x 90

DB Curls
12 x 20
12 x 20
10 x 20

Hammer Curls
12 x 15
10 x 15
8 x 15


#14

Well as long as your happy and making progress, then I guess it's a good set-up. Though, I wouldn't let BBB intimidate you. If you don't feel like doing it, cool. But it's like any other program, where as long as you get in the work, it's great results, even if eating/sleep are sub-optimal.


#15

Legs ugh lol.

Front Squat
8 x 95
8 x 135
8 x 155
8 x 175-PR
4 X 185-lol

Bulgerian Lunges
10 x 30
10 x 30
10 x 30-PR

Leg Extensions
15 x 70
15 x 70
10 5 assisted x 70

Leg Curls
12 x 70
8 x 70
7 x 70

Seated Leg Curls
12 x 6
12 x 7
10 x 8


#16

Shoulders/Traps

DB Shoulder Press
40 x 8
45 x 8
50 x 7-come on baby need 8..
50 x 4

DB Laterals
17 x 10
17 x 10
17 x 10-keeping it here for a while

Seated Laterals
10 x 15
10 x 15
10 x 15-keeping it here for a while as well lol

Face Pulls
35 x 12
40 x 12
40 x 12
40 x 12

Rear Flys
70 x 15-did this weight by mistake >=[
85 x 15
85 x 15
85 x 12

DB Shrugs went up to 85s for like 12 reps and then did a huge drop set. did this twice. awsome trap pump.


#17


update of me. need a lot of work!

only weighing 163 at like 5'11