T Nation

Gotta Get Big!

Starting weight: 184.5 lbs
starting body fat %: 15 (just an approxamation)
height: 6’
age: 23
status: beginner

Starting Lifts:
Squat: 225 lbs x 1
Bench: 185 lbs x 1
Deadlift: 225 lbs x 4

Starting Measurements:
Biceps: 13’’, (L) 13 1/4 "
Thighs: 23 1/2"
Calves:14 1/2"
Waist: 36 1/2 "

Goals to be achieved by Feb 1st:

  1. weigh 205 lbs
  2. lifts:
    Squat: 275 lbs x 6
    Bench: 225 lbs x 6
    Deadlift: 300 lbs x 6

Plan:
Mon: Back
Tues: Chest/ triceps
Wed: Legs
Thurs: Shoulders/ Biceps
Fri: Back
Sat: Legs
Sun: off

Target Calories:
total: 4000/ day
carbs: 250/day minimum
protein: 300/day minimum

Supplements:
Fish oil
Creatine
Protein Shakes

Workout (sry for caps:

BACK::
_ DEAD LIFTS: 5 SETS X 6 REPS
_ PULL UPS: 5 SETS X 6 REPS
_ LAWNMOWERS: 3 SETS X 10 REPS
_ BENT OVER BB ROWS: 3 SETS X 10 REPS
_ STANDING T BAR ROWS: 3 SETS X 10 REPS

CHEST:
_ BENCH PRESS: 5 SETS X 10 REPS
_ INCLINE BENCH PRESS: 3 SETS X 10 REPS
_ DECLINE BENCH PRESS: 3 SETS X 10 REPS
_ PECTORAL FLYES: 3 SETS X 10 REPS
_ STANDING INCLINE CABLE FLYES

TRICEPS:
_ DIPS: 5 SETS X 6 REPS
_ NARROW GRIP BENCH PRESS: 3 SETS X 10 REPS
_ CABLE SKULL CRUSHERS: 3 SETS X 10 REPS
_ SEATED DB TRICEP EXTENSIONS

LEGS:
_ SQUATS: 5 SETS X 6 REPS
_ FRONT SQUATS: 5 SETS X 6 REPS
_ LUNGES: 3 SETS X 10 REPS
_ LYING LEG CURLS: 3 SETS X 10 REPS
_ STANDING CALF RAISES: 3 SETS X 10 REPS
_ SEATED CALF RAISES ( ON LEG PRESS MACHINE): 3 SETS X 10 REPS

SHOULDERS:
_ STANDING MILITARY PRESS: 3 SETS X 10 REPS
_ DB FRONT RAISES: 3 SETS X 10 REPS
_ DB READ DELT RAISES: 3 SETS X 10 REPS
_ SHRUGS: 3 SETS X 10 REPS

BICEPS:
_ PULLUPS: 3 SETS X 10 REPS
_ BB CURLS (IN THE SQUAT RACK HAHA): 3 SETS X 10 REPS
_ HAMMER CURLS: 3 SETS X 10 REPS
_ HERCULES’: 3 SETS X 10 REPS

goal:

BACK DAY

highlight: set a new PR on deads

DEAD LIFTS:
6 reps x 135 lbs
6 reps x 185 lbs
6 reps x 205 lbs
6 reps x 225 lbs
3 reps x 245 (grip gave in at 3)

PULL UPS:
sets:

  1. 6 reps
  2. 6 reps
  3. 6 reps
  4. 6 reps
  5. 6 reps

total reps: 30

LAWN MOWERS:
10 reps X 40 lbs
10 reps X 40 lbs
10 reps X 40 lbs

BENT OVER BB ROWS:
10 reps x 65 lbs
10 reps x 85 lbs
10 reps x 85 lbs

STANDING TBAR ROWS:
10 reps x 55 lbs
10 reps x 70 lbs
10 reps x 80 lbs

NOTES:

_ the lockout on the DL is at the exact position of my balls… hence they tend to get squished when i lock out… if i try and lock out lower i have to loosen my grip, and locking out over them is not really possible (to heavy to lift the bar that high). any thoughts on this?

_ I was feeling a lot of the exercises in my biceps (pull ups, lawn mowers, tbar rows…) I think i need to lower the volume on pull ups, say bring the reps down to 3 or so and the weight down on all the others so that i can really focus on squeezing my scapula together and build that mind- muscle connection.

_ recently i noticed a big of numbness in my left forearm and down to my hand after lifting a bit, and also that my left side is not as strong as my right. also i noticed a shooting pain from my deltoid to my bicep on the right side when i do certain things ex: barbell curls. 1) do i have a pinched nerve in my left arm? 2) do i have a strained right delt/bicep tendon?

_i have been sleeping on the sides for a few years now and i heard that at some point a person should start to sleep on their back. what is that point? i have started these last 2 days and damn its hard! will continued to do it though, im sure it will get easier with time.

food intake for the day:
cals: 4073
fats: 160g
carbs: 350
protein: 320

PS: im decided to decrease my minimum food intake from 5000 cals to 4000 cals minmum. with my hectic schedule its just too difficult to get that much food in at this point.

ok so i went to the gym today and while benching i felt a sharp pain between my deltoid running down my bicep. i think ill take a week off and see how my shoulder feels. a bit depressing but i dont want to aggravate it more.

I skipped front squats today to give my shoulder a bit of a break.

Front Squats:
135 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps

Walking Lunges:
30 lbs DB
30 lbs DB
30 lbs DB

Standing Calf Raises
90 lbs x 10 reps
90 lbs x 10 reps
90 lbs x 10 reps

Seated Calf Raises
175 lbs x 10 reps
215 lbs x 10 reps
235 lbs x 10 reps

Lying Leg Curls
100 lbs x 10 reps
110 lbs x 10 reps
120 lbs x 10 reps

Notes:
_ Those front squats were brutal, I dont know if i can handle a whole 5 sets of front squats AND a full 5 sets of back squats. just seems like way too much volume for such a demanding excercise. dont know what im going to do, i may end up changing it to 3 sets of each. any suggestions?

Total nutrition for the day:
4166 cals, 170g fats, 379 g carbs, 302g protein

was able to work around my injury pretty well tonight, did some bis and tris. skipping shoulder day and chest day for now until my shoulder heals, and its starting to feel better already with a little rest.

_ seated DB tricep extentions
10 reps x 25 lbs
10 reps x 30 lbs
10 reps x 30 lbs

_ cable tricep extentions
10 reps x 80 lbs
10 reps x 90 lbs
10 reps x 100 lbs

_ skull crushers
10 reps x 20 lbs
10 reps x 20 lbs
10 reps x 30 lbs

_double handed seated tricep extentions (dunno what the hell else to call em lol)
10 reps x 40 lbs
10 reps x 50 lbs
10 reps x 50 lbs

_ez bar bicep curls
10 reps x 20 lbs
10 reps x 20 lbs
10 reps x 30 lbs

_ reverse ez bar curls
10 reps x 20 lbs
10 reps x 20 lbs
8 reps x 30 lbs

_ hammer curls
10 reps x 20 lbs
10 reps x 20 lbs
10 reps x 30 lbs

_ hercules
10 x 50 lbs
10 x 50 lbs
10 x 60 lbs

food intake for the day
cals: 4002
fat:187
carbs: 268
protein:330

weigh in: 186.5
worked all day yesterday then went out for halloween so im going to be doing back today instead.