Long time lurker on this site, first post. I figured since I view and utilize this site so much might as well start a log.
Some background info:
140 pounds in high school, now:
5’10"
205
~12-13 BF
PR Bench Press 450
PR Squat 500+
PR Front Squat 325x5
PR Deadlift 500 (at 175 pounds)
I herniated a disc some time back while doing deads, hence the reason my squat is not higher. I have just now gotten to the point where I can work heavy back squats in again. I am working on my core to strengthen my back. I haven’t deadlifted since I added size, and have no intentions to do so in the near future.
Currently on a Yate’s-style split, before was a Power.Hypertrophy Split
Now since the BS is outta the way:
2/3
285/510/85 (P/C/F) —> 3945 Cals
Chest/Delts/Tris
Decline Bench Press
135#x10
185#x10
225#x6
280# x10
*no spotter to force reps or lift out, so I did some partials on last set
Incline DB Bench
70sx12
110sx8 + Partials
Flat DB Flyes
30sx10
60sx7 + Partials
HS Shoulder Press
90#x10
230#x6 + negative
DB T-Cups
25sx12
50sx10 + partials
*these are basically like a lateral raise, but I rotate the DBs like I am pouring out water to really nail delts
Incline DB Delt Raise
20s x6
Tri Pushdown
30#x12
72.5#x10
95#x11
*used v-attachment
Lying Tri Extension
80#x10
*very slow descent and deep stretch in long head
Machine OH Tri Extension
80#x10
110#x8