The Transcension

I’ve failed several times reaching my strength and physique goals…mainly because I keep injuring myself…but there are no excuses now…

This year I promise that I will not fail…I will do everything in my control to succeed…

My current Stats:

Height: 6’2"
Weight: 180lbs

  • Dan

These are my lifts from the previous week.

Bench Training

Bench - 205 for doubles
DB Incline - 50x10
Pull ups - BW x 5,5,5
Seated Face Pull - 60x20
DB Shrugs - 75x10
Db alt Curl - 45x5 each arm

Squat Training

Squat - 205 for doubles
DB Step up - 60x10 each leg
Abs - weighted sit ups continuous set - Changing this to hanging leg raises.

Overhead Training

Push Press - 155 for doubles
DB press - 45x10
DB row - 110x12 each arm
rear delt raises - 15x10
BB Shrugs - 135x10
Reverse Curl - 40x10

Deadlift training

Deadlift - 315 for singles
cable row - 120x10
45 degree back raise - 70x20
paloff - 30 x 30 sec hold
ball roll outs - 3x5

Most of these weights are much lower than my previous bests, but they will move in time. Patience and discipline are some of the fundamentals I lacked earlier on.

I got too caught up in worrying about the numbers everyone else was doing that I pushed myself to use bad form and ignore signs of injury until I would eventually injure myself. Intensity and aggression are my greatest assets, but I had to learn how to control them.

I’m thinking about changing the routine up slightly…It will have more work…tricep work on upper days, lat pulldowns on squat, lateral raises on overhead day, calve work…

Bench training

Bench - 135x10, 155x10, 185x8, 205x2
DB Incline - 35x10, 45x10, 55x10
Pull ups - Bw x 5, 5x5, 10x5, 15x5
Seated Face Pull - 20x15, 40x15, 60x15
Db Shrugs - 40x10, 60x10, 80x10
Db Curl - 25x10, 35x10, 45x10
Db Ext - 15x10, 20x10, 25x10

I’m doing more higher rep training only for bench and focusing more on form and hitting my muscles…

Squat Training

Squat - 135x5, 155x5,185x5, 205x5, 225x3
DB Step ups - 25x10, 45x10, 60sx10
Hamstring Curl - 60x15, 80 x 15
Lat pulldown - 60x15, 90x15, 120 x 15
Calves - 50x15, 75x15, 100 x 15
hanging Abs - 3 x 5

i was going to do 65 for step ups but my gym is missing a 65lb db…I guess I will give 70s a go next week…

Overhead Training

Push Press - 45x5, 95x5, 115x5, 135x5, 155x3
DB Press - 30x10, 40x10, 50x10
Lateral raises - 10x15, 15x15
DB Rows - 45x10, 70x10, 90x10, 120x8
rear delt raises - 10x15, 12x15, 15x15
BB Curls - 45x10, 65x10, 85x10
Db Curls - 30x10, 40x10
Tricep Pushdowns - 100x15

The mind is everything.

Bench - 135x8, 155x8, 185x8, 205x4
Deadlift - 135x8, 185x5, 225x5, 245x5, 275x5, 295x5

Push Press - 95x5, 115x5, 135x5, 155x4
Squat - 135x5, 155x5, 185x5, 205x5, 225x5
rack chins - 12 or so…

last night

BB rows - 155x8
BB curls - 45x8, 65x8, 95x8
French presses - 45x10, 65x10

Bench - 135x8, 155x8, 185x8, 205x4 + 1 assist
Incline - 95x8, 135x8, 155x5
Pullovers - 45x10
Squat - 135x5, 185x5, 205x5, 235x3
Hamstring curls - 100x12
Calves - 125x12

I’m going do some abs later.

deadlifts - 135x5, 185x5, 225x5, 275x5, 315x5

abs - did like 5-8 mins of continuous ab training

Military press - 45x10, 95x10, 115x8, 135x4
Front raises - 12x12
side raises - 15x15
rear delts - 15x15

Pull ups - 3 sets
BB row - 155x8

BB curls - 45x10, 65x8, 85x8, 105x5
Db seated curl - 40s
Db extensions - 30s x 10
Pushdowns - 85x15

easing myself into it.

Bench press - 135x10, 155x8, 185x8, 205x5
DB Incline - 40x8, 50x8, 60x?
Db flys - 20x10, 30x10, 40x5
Pullovers - 40x10, 50x10

Squats - 135x5, 185x5, 205x5, 235x4
Leg Extensions - ?
Leg Curls - 110x12

Calf raises - 75x15, 100x15, 125x15, 150x10

Just need to bring the intensity and focus up now.


Military Press - 45x10, 95x10, 115x8, 135x5
front raises - 10, 15, 20lbs
side raises - 3 sets 15lbs
rear raises - 10, 15, 20

Pull ups - 3 sets
BB row - 95x8, 135x8, 155x8, 175x5
Lat Pulldown - ? 3 sets
Cable row - 140x10


BB curl - 45x10, 65x10, 85x8, 105x5
Seated DB Curls - 40lbs
Concentration curls - 30lbsx10
DB extensions - 30x10, 35x10
Pushdowns - 120x10


Standing calves - 150x12
donkey calves - 240x10, 260x6

deadlift - 135x5, 225x5, 275x5, 315x5, 335x4

abs - for like 5 mins


DB Bench - 80s
HS Incline - 1 plate 25 a side
DB Flys - 35s

Smith Close Grip Bench - 185
Tricep Pullover - 70s
Pushdowns - 1 block away from the stack

standing calves - 150

doing 6 day split now rotating 4 training days over that 6 day period.


Squats - 235x5
hack squat - 185x10
Leg extensions - ?
lying Leg Curls - 120x10
Standing leg curls - ?


standing calves - 165x10
Seated - 45+10 x 10


Military press - 135x6
HS shoulder press - 185
Lateral raises - 20x10
Rear delts - 25x10
DB Shrugs - 95sx12

Standing Calves - 185x10

If I don’t put a number of reps…It means I probably did 6-8 reps but i can’t remember exactly…


Pull ups - 3 sets
Lat Pulldowns - 165x8
BB rows - 205x6
Cable row - 150x10

Alt. DB Curls - 50x8
HS preacher - 80 x 8
Concentration curls - 25lbs

calves - 200x8


Flat Bench - 135x8, 155x8, 185x8, 205x6
Incline Bench - 95x8, 135x8, 155x8, 185x3
HS decline -225x8, 245x8 275x8

Smith CG bench - 205x8
PJR Pullover - 75x8
Rope Pushdowns

calves - 210x8

for HS machines, I just count the plates as if there is a 45lb bar on there…Its probably less weight than I wrote but it just makes it easier for me to count…

I weigh 187lbs now up from 180 since the beginning of Feb.

Deadlift - 345x5

it will come.