T Nation

Lift Weight and Eat Steak


#1

Stats:
17 years old
5'9''
current weight 172

Squat: ~245x5
Bench: ~160x5
Deadlift:~315
Haven't maxed in months.

Vertical jump: ~30 inches

History: Started lifting a little over 2 years ago. My body weight back then was 146lbs. I lifted consistently until October of last year, which I then stopped for basketball at body weight of 170lbs. Started again in March at 158lbs. Current program HSS-100. Completed the first four weeks and now starting the Intensification phase.


#2

Heavy- Incline bench 4x6 (sets x reps) 130,130,130,130lbs

Superset (post-fatigue) Dumbbell bench 3x8 40,40,40lbs

Superset (post-fatigue) Smith machine bench (to neck) 3x8 90,80,80lbs (total weight on both sides)

Special: Chest Dips 3x 8,7,5

100-rep exercise: medicine ball press


#3

Day 2 Arms:

Heavy: Sitting Preacher curl 4x6 40,30,30lbs (total on both sides)
Skull Crushers 4x6 60,50,50lbs (total on both sides)

Superset (post-fatigue) Rope hammer curl 3x8 105,105,105 lbs

Superset (post-fatigue) Dumbbell curl 3x8 20,20,20lbs

Superset (post-fatigue) Dumbbell tricep extensions 3x8 20,20,20

Superset (post-fatigue)Dips 3x8,7,6 bodyweight

Special: Barbell curl 3x10 50,50,50
Tricep pressdown 3x8 125,130, 130


#4

Day 3 Quads:
Heavy: Close Stance Snatch Grip Deadlift 5x5 225lbs

Superset (post-fatigue) 3x8 Squat Machine 180lbs

Superset (post-fatigue) 3x10 Leg Extensions 120, 105, 105lbs

Special: One leg Squats 3x8 10lbs


#5

Day 4: Back

Heavy: Pull ups 4x6 BW

Superset (post-fatigue) 3x8,6,6 Chest Supported Row 90lbs

Superset (post-fatigue) 3x8 Dumbbell row 50lbs

Special: Trunk Forward Rope row 3x8,8,8 125,105,105


#6

Day 5: Hamstrings

Heavy: Good Mornings 4x5 135lbs 1min 30 rest

Superset (post-fatigue) 3x8 High Feet Leg Press 4 plates each side

Superset (post-fatigue) 3x10 back extension

Special: up2/down1 leg curl 3x10 35lbs


#7

Heavy- Incline bench 4x6 (sets x reps) 135,135,135,135

Superset (post-fatigue) Dumbbell bench 3x8 40,40,45lbs

Superset (post-fatigue) Smith machine bench (to neck) 3x8 90,90,90lbs (total weight on both sides)

Special: Chest Dips 3x 8,8,6

100-rep exercise: medicine ball press


#8

Heavy: Sitting Preacher curl 4x6 30,40,40,40lbs (total on both sides)
Skull Crushers 4x6 55,55,55,55lbs (total on both sides)

Superset (post-fatigue) Rope hammer curl 3x8 110,110,105 lbs

Superset (post-fatigue) Dumbbell curl 3x8,8,6 25,25,25lbs

Superset (post-fatigue) Dumbbell tricep extensions 3x8 20,20,25

Superset (post-fatigue)Dips 3x8,8,12 bodyweight

Special: Barbell curl 3x10,10,6 55,55,55
Tricep pressdown 3x8 125,135,140


#9

Back

Heavy: Pull ups 4x6,6,6,4 BW10

Superset (post-fatigue) 3x8,8,6 Chest Supported Row 90lbs

Superset (post-fatigue) 3x8 Dumbbell row 55lbs

Special: Trunk Forward Rope row 3x8,8,8 105,90,90 (didn’t feel comfortable doing these)


#10

Hamstrings

Heavy: Good Mornings 4x5 145lbs 1min 30 rest

Superset (post-fatigue) 3x8 High Feet Leg Press 4 plates each side+10

Superset (post-fatigue) 3x10 back extension+10

Special: up2/down1 leg curl 3x10 40,50,55lbs


#11

Heavy- Incline bench 4x6,6,6,5 (sets x reps) 140,140,145,145

Superset (post-fatigue) Dumbbell bench 3x8 50,50,50lbs

Superset (post-fatigue) Smith machine bench (to neck) 3x8,7,4 90,90,90lbs (total weight on both sides)

Special: Chest Dips 3x 6,7,6


#12

Heavy: Sitting Preacher curl 4x6 40,40,40,45lbs (total on both sides)
Skull Crushers 4x6 60,60,60,60lbs (total on both sides)

Superset (post-fatigue) Rope hammer curl 3x8 110,110,110 lbs

Superset (post-fatigue) Dumbbell curl 3x8,8,6 25,25,25lbs

Superset (post-fatigue) Dumbbell tricep extensions 3x8 20,25,25

Superset (post-fatigue)Dips 3x8,8,8 bodyweight

Special: Barbell curl 2x10,6 55,55

Had to leave before I finished.


#13

Quads:
Heavy: Close Stance Snatch Grip Deadlift 5x5 245lbs

Superset (post-fatigue) 3x8 Squat Machine 200lbs

Superset (post-fatigue) 3x10 Leg Extensions 115, 115, 115lbs

Special: One leg Squats 3x8 15lbs


#14

Back

Heavy: Pull ups 4x6,6,6,5 BW10

Superset (post-fatigue) 3x8,8,8 Chest Supported Row 90,95,95

Superset (post-fatigue) 3x8 Dumbbell row 50lbs

Special: Trunk Forward Rope row 3x8,8,8 90,95,95


#15

Hamstrings

Heavy: Good Mornings 4x5 155lbs 1min 30 rest

Superset (post-fatigue) 3x8,10,8 Bulgarian Split squat (long stride) 45lb dbs

Superset (post-fatigue) 3x8,10,6 back extension+10

Special: up2/down1 leg curl 3x10 45,50,60lbs


#16

Heavy- Incline bench 4x6,6,6,4 (sets x reps) 145,145,145,145

Superset (post-fatigue) Dumbbell bench 3x8,8,7 50,50,50lbs

Superset (post-fatigue) Smith machine bench (to neck) 3x8,5,4 90,90,90lbs (total weight on both sides)

Special: Chest Dips 3x 8,8,7


#17

Upper body
Shoulder press
1x8,1x8, 2x8 85,95,105

HS Incline Bench
3x8
170,170,180

DB Bench Neutral grip
2x8, 1x6
45s,50s,55s

Shoulder press
1x8,6,8
40,45,40s


#18

Heavy: 4x8,8,7,6 Shoulder press 105lbs

Superset (pre and post-fatigue) Incline Fly 2x10,10 20s

Superset (pre and post fatigue) Dumbbell Bench 2x8,6 55s,50s

Superset (pre and post-fatigue) 1-2 Cable Flys 2x12 30 on each side

Special exercise: Arnold Press 3x12

100-reps exercise: 1 set of 100 reps


#19

Did someone say steak?


#20

Nice consistency, keep it up bro!