T Nation

Heights Search for Mass


#1

about me: 6'5" 196lbs 24years old.

been training for a year with varying intensity. its time to switch it on!
looking to add some mass, the leaner the better but I don't mind putting a bit of fat and then trying to shed the extra fat sometime next year.

just started 5/3/1 but added more accessory exercises (don't hate)

Height


#2

cycle 1 week 1

bench: 70x5, 80x5, 90x9
incline db press: 60lbs, 10,10,10,10,9
dips: bw, 10,10,10,9,6
cable crossover: 5x10 @25 - needs to go up next week


#3

cycle 1 week 1

Squat: 65x5, 75x5, 85x7
leg press: 110 x 10,10,10,10,10 - needs to go up next week
leg curl: 5x110@25 on stack - needs to go up next week
weighted sit ups 5x10


#4

cycle 1 week 1

deadlift: 90x5, 100x5, 115x9
lat pulldown: 70 x10,10,10,8,7
db row: 45lbs 5x10 - needs to go up
cable row: 65 5x10 - needs to go up


#5

cycle 1 week 1

Overhead Press: 40x5,50x5,55x8
dumbbell military press: 5x10@50lbs - needs to go up next week
lateral raise: 5x10@20lbs - needs to up next week
plate raise: 5x10@15kg - needs to go up next week
rear delt raise: 5x10@10lbs - needs to up next week