T Nation

Less is more

Edit****
Training background.
Ive only been lifting weight for about a few months to get bigger and stronger. Currently on the anabolic diet. I try to get over 3000 calories but lately its been higher. Right now I am at about 175-177, depending on time at 6 feet. I’ve messed around with many programs, only finding one I enjoy now, bill stars 5x5 intermediate. Thats all i can think of right now.

5min Cardio WM
Front Squat
45x10
95x10
115x10
135x10
155x10
Stiff Leg DB DL
35x10
45x10
55x10
65x10
65x6 or 7
HackSquat Machine
90x10
140x10
180x10
200x10
240x8
Lying down leg curls
45x10
65x10
75x10
95x10
95x10
DB Lunge
Couldnt Go higher on these because someone was using 40 and 45s
and I was starting to walk funny
5sets 35x10
Good Morning(New to these so when I feel like I have the movement down Ill add more weight)
45x10
45x10
45x10
55x10
55x10
Leg exts
75x10
100x10
125x10
150x10
175x10
175x10
Was going to leg press and do some Glute hamraises but I wasnt thinking straight at the moment.
I will make sure to new week though.

Today Workout
Light Cardio Warmup 5min
Military Press
45x10 Warmup
65x10
85x10
95x10
105x5 then finished the rest 95x5
95x10
Barbell Shurgs
135x10
185x10
205x10
215x10
225x10
Face Pull
30x10
45x10
65x10
90x10
90x10
Upright Rows
65x10
95x10
105x10
125x10
140x10
Lateral Raises
12.5x10
15x10
15x10
17.5x10
17.5x10
Dumbell Shurgs
45x10
50x10
55x10
60x10
65x10
Rear Delt Machine
40x10
60x10
80x10
90x10
80x10

Todays Training
Standing Calf Machine
120x15
140x15
160x15
180x15
200x15
220x15
Calf Raises Leg Press
5 sets of 2ppsx15
Db Calf Raises
35x10
40x10
45x10
Ab Machine
60x15
90x15
120x15
120x15
Hanging Leg Raise
4x15
Decline Situps
4x10

5min Cardio Warmup
BB rows
45x10
95x10
95x10
105x10
115x10
Chin Ups
6x10
One Arm Db Rows
35x10
45x10
55x10
65x10
70x10
Db pullovers
30x10
35x10
45x10
45x10
50x10
Note to self I keep forgetting my last exercise which today was lower back raises
sigh

Todays Chest Workout
6min Cardio Warmup
Barbell Bench Press
Barx10
95x10
115x10
135x10
145x10
135x10
Incline Bench
95x10
115x10
115x10
125x10
125x10
Decline Becnh
95x10
95x10
135x10
Pushups
4x10
Dips
3x8

Todays Workout
Light Cardio 5min Warmup
CG Bench Press
45x10
95x10
115x10
115x10
115x10
115x10
Barbell Curl
65x10
65x10
65x10
65x10
65x10
Tricep Rope Pull Down
60x10
75x10
75x10
75x10
75x10
Rope Curl
60x10
60x10
75x10
75x10
75x10
PinWheel Curls
4x20x10
Skull Crushers
4x45x10

Todays Workout on Empty Stomach
Light cardio Warmup 5min
Front Squat(IDK why I rushed these on an empty stomach It held me back)
45x10
95x10
95x10
135x10
135x10
DB Stiff legged Dl
45x10
50x10
55x10
65x10
70x10 PR
Hack Squat
90x10
140x10
180x10
240x10
240x10
270x10 PR
Lying leg curls
45x10
65x10
90x10
90x10
105x10
Db Lunges
35x10
35x10
40x10
40x10
45x10
No goodmorning ghrs or legg press rush again today
Leg exts
75x10
100x10
130x10
130x10
150x10

Todays Workout was complete shit and its hard getting used to.
I plan on eating a shit ton of food at the buffet today and I will make it important I hit the buffet at the end of every week when I feel like shit.
Arms and legs felt like shit walking it but whatever.
Light cardio warmup 5min’
Military press
45x10
95x10
105x10
105x10
95x8
Shrugs
135x10
175x10
225x10
185x10
Face Pull
30x10
45x10
75x10
90x10
75x10
Upright Row
30x10
60x10
100x10
140x10
Side lateral raise
12.5x10
15x10
20x10
20x10
Didnt Do shrugs or rear delt flies, again todays workout blew hard but Im happy with what i did on mp

Did some cardio
Calves on legpress
5x10x2pps
standing calve raise machine
100x10
120x10
140x10
160x10
180x10
standing db calve raises
5x30x10
Ab machine
65x10
95x10
105x10
135x10
105x10
Hangin knee raises from pullupbar
5x8 or something
45degree lower back raises
6x8

Posting from iphone
Did bbb precondition week workouts
and this was today’s 1st real wo
Db rows
70x15
75x13
70x12
Bb bench
135x14
115x13
115x13
Bbb curls
65x15
55x15
55x15
Seated calve raise
70x15
70x15
115x15

Day 2 of bbb
Seated military press
3x95x15
Pushdowns3x60x15
Front squat
3x95x15 these were complete shit today and they felt a lot harder at such a light weight
Db stiff legged dl
50x15 60x15 70x15
Decline crunches with 10lb plate
3x15

Day3
Incline bb bench(I grabbed the squat rack bar and im positive it was 55pounds
125x12
145x10
125x12
Chi ups
3x12
Db curls 3x25x12
Calve leg press
2x1ppsx12
2ppsx12

Bbb day4
Military press
95x10
105x10
105x10
Gonna go heavier next week
Cgbp I am not going to do anymore because I never fell them in my triceps gonna replace overhead tricep press
125x12
135x10
135x10
Front squat I did a lot better than 2days ago
135x10
135x10
145x10
Stiff legged dl
185x10
185x10
135x10
Weighted sit ups
10pdsx15
10pdsx15
15pdsx15

I’m going to be doing barbell rows on wednesday because end of the week I find it harde to do and progress on
Bb rows 135x8
145x10
145x10
Bb bench
135x10
145x10
155x8
Seated calve raise weight loaded
70x10
115x10
150x10 should’ve went a lot heavie
Barbell curls
70x10
70x10
70x5 55x5
This week was great. I have stretch marks all over my upper body and my face and waist look Smaller, while my weight has gone up and lifts have gotten a lot stonger. Could’ve done way weigh on bench if I wasn’t carb depleted for the last 12 days
Gonna do the first carb up for about 500 or 600 grams post workout and see what happens from there

Worked out on an empty stomach and everything felt easy
Day 6 bbb
Military press 95x10
115x7
105x10
Got a pump in my entire body except tris having a hard time doin it
I tried overhead tricep press didn’t like these gonna replace with tricep dips
I have no problem feeling my tricePs with dips
65x10
60x10
55x10
Leg press
3x4ppsx10 these are getting easier
Stuff legged db dl
70x10
75x10
85x10
Abs weighted somewhat decline sit up
25pndsx8
10x10
10x10

Bbb ramp 1 week 2
Db rows 75x15
70x13
70x12
65x12
Bb bench
115x15
135x13
125x13
125x13
Bb curls
70x15
60x15
60x15
50x8
40x7
Calves on leg press
2ppsx15
2ppsx15
2pps+25x13
2pps+25x12

Today I learned what exercises I’m going to do for the rest of the program
Seated shoulder press
95x15
95x15
95x12
95x12
Tricep dips
4x13
Front squat
4x135x15
Stiff legged db dl
70x15
80x15
90x12
65x12
Decline weighted crunches
20pndsx15
20pndsx15
20pndsx15
10x15

Today’s workout was off
Bbb day 3 week 2
Bb incline bench
125x12
135x10
115x10
115x4 stopped for 10 sec
Then 115x6 stopped again yah I know awful
115x2 tried to get 3 but bar literally stopped moving and I had to yell for help to rack
Chin ups
Bwx12
Bwx10
Bwx9
Bwx9
Dumbbell alternating curls
30x12 per side
3x25x12
Calve raises
4x135x12

Pretty good workout I’ve learned I need warmup a bit longer and yah
Bbb day 4 week 2 rmp1
Military press
95x12 this flew and it looked like there was no weight on the bar
105x12
115x11
95x12
Tricep push down
4x60x12
Front squat
135x12
135x12
These were crazy fast and form is getting better
155x12
155x11
Stiffflegged db dl
70x12
80x12
85x12
90x12
Decline ab crunches
25x12
25x10
20x10
10x10