T Nation

Journey to Hit 250lbs


#1

current stats
weight 230lbs goal 250lbs
ht. 6'1
arms 17 goal 18
chest 48 goal 49
thighs 26 goal 27
calves 16 goal 17
forearms 14 1/2 goal 15 1/2
shoulders 57 goal 58

workout
3 on 1 off increase everything by 5 pounds each new session

legs
squats warm up 225 245 275
s.l.d.l warm up 155 185 205
v squat 120 180 270
leg curls 110 125 140
leg press fst7 360 15 reps 30 sec rest
seated calf raisers 50 70 90 110 20 reps each
calf press fst7 180 25 reps 30 sec rest
calf stretch 450 45sec stretch 3 sets

chest tris shoulders
incline warm up 155 185 205
flat 155 185 205
pec deck fst7 190 12 reps 30 sec rest
barbell press warm up 135 155 175
side cables 10 15 20
side dumbells fst7 20 15 reps 30 sec rest
c.g bench 155 175 195
barbell s.c 65 85 105
b.h ext. cables fst7 50 12 reps 30 sec rest

back bis rear delts traps
rows warmup 185 225 245 (switch with d.l every 2 weeks or so) 275 315 365
single arm rows 100 110 120
t bar rows fst7 135 15 reps 30 sec rest
rear delt cable flies fst7 20 12 reps 30 sec rest
barbell curls 65 85 105
hammer curls 40 45 50
preacher machine curls fst7 110 12 reps 30 sec rest
b.b barbell shrugs 225 275 315
dumbell shrugs fst7 110 12 reps 30 sec rest

off

repeat cycle and add 5 pounds to each lift each session

diet

breakfast 2 packets oatmeal 8 egg whites
pre workout 16oz orange juice and 25g whey
post workout 16oz grape juice 75g whey
2 hours later 2 packet oatmeal 8 egg whites
2 hours later 2 cans tuna 4 slices bread
2 hours later 8 slices turkey 4 slices bread
2 hours later weight gainer shake
2 hours later 2 bananas 48oz milk 1 cup cottage cheese

those are just main meals i always eat in between if i get hungry

will be starting this workout next week starting monday. currently taking a week off

comments/critiques are appreiciated.


#2

You need to eat more cow man. Steak, ground beef etc… You need more red meat, a lot more.

Otherwise, we’re about the same size. Welcome to the boards.


#3

why do you eat egg-whites? what are you scared of?
not enough protein. eat some meat.
not enough fat!! looks like you’re avoiding fats, yet your diet is full of garbage carbs like bread and fruit juice?

you’ll burn out if you want to increase your lifts 5lbs a w/o, with that diet.