Pinned SSB GM
315x3
Pinned Bench
275x3
Assistance Work
JM Press
Seated Rows
Hammer Curls
Face Pulls
Pull throughs
Ab Pull Downs
Leg Extensions
3 Likes
Switching to a better paying job on the railroad, so will have more time to training starting Monday.
Will be concentrating in adding size to my frame and will.be following Arnolds volume training written by Steve Shaw for the 16 weeks and will definitely take before and after pictures with measurements.
3 Likes
congrats on the new position
1 Like
Thanks, Friday I start the training program and start preparing for a winter meet
3 Likes
Starting point was taking a weight that I know I can handle as the program is written as a 6 day program with each day being run twice.
Week 1
D1 Friday
Chest
Bench - 135@3x10
Incline Bench 95@3x10
DB Pull Over - 20@4x10
Back
Chin ups -175@3x10 → never done chin ups
BB Row -bar@3x10
DL -225@4x10
Ab Pull Downs - 35@5x25
D2 Sunday
Shoulders
Clean&Press -bar@3x10
Side Raises -20@3x10
Upright Rows - bar@3x10
Military Press -95@4x10
Arms
Std Curls - 20@3x10
Seated Curls - 20@3x10
Close Grip Bench - 135@4x10
Std Tri Extension - 20@3x10
Wrist Curl -20@3x10
Reverse Wrist Curl -20@3x10
Side Bends -45@5x25
D3 Monday
Squat -135@3x10
Lunges -BW@3x10 → never done these and they were brutal
Leg Curls -115@4x10
RDLs -135@3x10
GMs -95@3x10
Calf Raises -10@3x10
Reverse Crunches 5x5 → will add reps as I never done these before
3 Likes
Day 4
Bench - 140@3x10
Incline Bench 100@3x10
DB Pull Over - 22.5@4x10
Chin ups -160@3x10 → never done chin ups
BB Row -50@3x10
DL -225@4x10
Ab Pull Downs - 42.5@5x25
Jog 3 mph/5 mins
3 Likes
Finalized two cycle blocks. The first cycle which is being ran is for a 16 week base building bodybuilding program. The second cycle is another 16 weeks of bodybuilding but more specific exercises.
Reason for this is because over the last 10 years of powerlifting was never sure where I was going to land for a weight class and never worked all the muscles vs compound movements.
Clean&Press 55@3x10
Side Raises 22.5@3x10
Upright Rows 55@3x10
Military Press 100@3x10 → staying here
Std Curls 30@3x10
Seated Curls 22.5@3x10
Close Grip Bench 155@4x10 → staying here
Std Tri Extension 30@3x10
Wrist Curl 30@3x10
Reverse Wrist Curl 30@3x10
Side Bends 50@5x25
4 Likes
Had to dig down 6 inches of dirt, so neck hs not been friendly. Will be back to start week 2 on sunday as i got ine more day of digging
3 Likes
Digging holes with a shovel >> weight training
Pretty sure that’s how Ed Coan got so
strong.
1 Like
Week 2
D1
Bench 145@3x10
Incline Bench 105@3x10
DB Pull Over - 25@4x10
Chin ups -160@3x10
BB Row 65@3x10
Ab Pull Downs - 50@5x25
**D2 **
Clean&Press 60@3x10
Side Raises 25@3x10
Upright Rows 60@3x10
Military Press 100@4x10
Std Curls 40@3x10
Seated Curls 25@3x10
Close Grip Bench 155@3x10
Std Tri Extension - 49@3x10
Wrist Curl 40@3x10
Reverse Wrist Curl 40@3x10
Side Bends 55@4x25
3 Likes