Starting a log here on T-Nation. I am relatively new as a poster to this site but I have been reading articles and visiting T-Nation for a while. My goals are to just get bigger, stronger, and more symmetrical. Been lifting for about four years consistently. I’ll be following a bodybuilder type split for now.
Goals- Get to about 200, Bench double body weight, Squat triple body weight, Deadlift triple body weight, Get 15 inch arms(small i know), 51 inch shoulders, 13 inch forearms, and thats about all of my major immediate goals.
Measurements Weight-165 5’10"
waist 30.75 thigh-21.5
arms- 12.5 calve-14
chest-42.5 neck- 14.5
hips- 32.75 shoulders-49
forearms-11
Lifts
bench-275
squat-405
deadlift-365
Ill post up pics tomorrow.
This was tuesdays workout but ill post it anyways.
Leg day
Stiff leg goodmornings
85+125 bandX3 Pr
185X8
Lunges
160X10
160X10
1 leg glute ham bridges
45X8 Pr
45X8
Calve raises
265X6 Pr
265X6
Side neck holds
X14 seconds
Shoulders and traps
OHP
85+90 bandsX3 Pr
125X8
125X8
95X12
behind back shrugs
300X10
300X10
300X10
300X10
Rear DB delt laterals
17.6X11
17.6X11
17.6X11
17.6X11
Seated DB laterals
22X10
Good workout today, I’m really beat right now from this workout.
Been working out just not posting here is what i did yesterday
Bench
155 40chainsX3
175X8
DB incline bench
55X8 four total sets
OHE
55X8 four total sets
Triceps kickbacks
6kX7 two sets
Oblique sit ups(focus on the contraction)
X10
Good workout. Im slowly gaining muscle slowly, but surely. Waist was 30.25 this morning weight was 167.2.
yesterday’s workout
front squats on box
135 125 bandsX3 pr
Front squat close stance atg heels elevated
190X10 pr
Sissy squats
35X10 two total sets
1 leg stiff goodmornings
50X10 pr three total sets
toes pointed in calve raises
140X12 pr two total sets
seated calve raises
120X10 pr two total sets
crunches
X20
