Becoming a Bodybuilder

[Like_a_Weed]

Nice bench day!
315 with no spot is where I wanna be.

Thanks man. It felt good to get it, the lack of spot adds a little excitement. I'm already thinking about how cool 405 would be. That, a bodyweight military press and a +50% bodyweight dip for 5 are my pressing goals for the winter.

 

[Like_a_Weed]

This is the program I will be following for the next couple months. Will start at the lower end of the reps and work to the upper, keeping the weight the same just trying to add reps every week. After 6 weeks or so I will switch out some exercises or add weight.

Monday
Chest, Triceps
Bench press 5x6-12 275
Dip 5x6-12 +70
Cable flies 5x8-12 21.5
Machine press 5x8-12 200
Skull crusher 5x8-12 120

Tuesday
Back
Deadlift 5x3-6 335
Wide Pullups 5x6-12 BW
Db row 5x8-15 125
Pulldown 5x8-15 200
Seated cable row 5x8-15 220

Thursday
Delts, Bicep
Military press 5x6-12 185
Lateral raise 5x10-15 30
Upright row 5x8-12 95
Incline hammer curls 5x8-12 40
Concentration curls 5x8-12 30

Friday
Legs + abs
Bulgarian or back squat 5x6-12
Leg press or hip bridge 5x6-12
Rdl 5x10-15 185
Standing calf 5x10-15
Leg raise 5x10-15
Seated calf 5x10-15 180
Cable crunch 5x10-15 200

Great diet, plus some test and eq I should be looking good.

Will be adding grip work 2-3 days a week as well.

 

[whowhatwhenwhere]

Looks like a good routine but Id add an incline exercise on chest day and also one more bicep exercise

 

[Like_a_Weed]

I think you are right on chest I will add in inclines and take out the machine press. I do the cable cross going from low to high really squeezing the upper pecs. I can't do much more for biceps trying to heal an elbow up and any palms up motion like regular curls or chins really seems to irritate it. I love weighted chins, can't wait to be able to add them in.

 

[Like_a_Weed]

10/8
Bench 225x5 275 4x4
Incline db 100 8,8,7
Dip +50 3x8
Skull crusher 110x8,6 90x8
Cable fly 3x12 21.5
Rope pressdown 3x12 70
Did some rolling thunder, blockweights, and gripper earlier too

10/9
Deadlift 315x5 345 2x3
Pullup BWx6,+20x5+1,4+2,3+3
The +1,2,3 are reps after I dropped the 20
Db row 4x10 125 100x12 dropset
Pulldown 3x 180,200,210
Seated row 3x12 150

 

[Like_a_Weed]

10/11
Military press 185 2x8
On the 6th rep of the 2nd set, my head exploded in pain, it was the end of my workout. I tried at least doing some laterals and was hoping to salvage my workout, but the pain was intense, I actually thought maybe I was having a stroke. Still pissed I blew my workout, never felt pain like that in my head. Hopefully the morning leg work goes without a problem.

 

[Like_a_Weed]

10/15
Bench press 225x5 275 4x5
Close grip 185x10 225 3x6
Rope extension 60,70,80,90x12
Had to be in and out quick, limited sleep day, had to get in bed and get what I could.

 

[Like_a_Weed]

Deadlift 315x3 365 3x3 315x8
Pullup bw x5, +30x5,4, +20x5,5
Db row 130 3x10 120x12 ds 100x?
Seated row 120x12 150 3x12
Chest supported row 70 3x12

I love back day. My deadlift is pretty sad. Still too dumb to post any pics. Why's there a fucking lightbulb up there? This technology is way beyond me. I need some fresh vagina. Way shorted on sleep this week so far.

 

[Go Away]

^^^ That's funny shit right there.
And the triples for 365 is good money!

 

[Like_a_Weed]

I don't know why it took me so long to add them deadlifts to back work. Nothing hits my upper inner back better. Starting with deads make a great workout. I alternate the deads with the pullups, love it. Itchin to get at those weights after this shift. Looking to pr them presses, try 195 or 205 if 185 feels as light as last time.

 

[Like_a_Weed]

10/19
military press 185x5 3x5 205 happy with that
Lateral raise 20x12 25x10 30x10 25x12
Upright row 4x12 65
hammer curls 40x10 45x10 50x8 45x10
Db preacher 30x10 2x8 35 ds 30x5

 

[Like_a_Weed]

Leg day at the gay gym

Leg press 5x10
Leg curls 5x12
Leg extension 5x12
Standing calf 25x12,10,8,8
Seated calf 3x12