FLEXjs
MuscleHead
- Apr 23, 2012
- 4,421
- 1,573
Figured I would start a journal and get a little more involved in this online community.
A bit about me:
I'm 5'10.5" and currently somewhere around 235-240 (yes; fat bodybuilder). I lifted seriously from age 20 to 35 then lost my way for 7+ years and started again nearly 3 years ago in January of 2010 and have been lifting steadily since then, other than business travel, vacations, Christmas, etc. I am training natrually with no AAS, prohormones, or TRT.
I tend to lift heavy on most exercises, and by that I mean keeping things around 6 reps. I do a lot of 6 x 6. On the big three I do lots of heavy singles. I also tend to do a lot of volume, and I don't change things up very much. I have chronic shoulder pain (both shoulders) and I sometimes need to work around that. Currently I am not doing flat bench press at all and most of my shoulder and chest pressing movements are embarrasingly weak. So far my back and knees are still good so I can make up for that with squats and deads.
I typically train M-F @ 5:00am before I go to work.
This is my basic routine structure as of now:
Day 1 - Chest & Biceps
Pec Flye Machine (w/u) - 5 x 10-12
Incline Barbell Press - Progression to max, then 3-5 backoff sets
DB Press - 6 x 5-6
Barbell or EZ-Bar curls - 6 x 6-8
Dumbbell or cable curls - 5 x 8-10
Day 2 - Legs
Squats - Progression to max, then 3-5 backoff sets
Prone Leg Curls - 6 x 6-8
Standing Calf Raises - 6 x 10-12
Day 3 - Back & Traps
Narrow Grip Pulldowns - 6 x 6-8
Narrow Rows - 6 x 6-8
Wide T-Bar Rows - 6 x 6-8
Wide Pulldowns - 5 x 10
Smith Machine Shrugs - 5 x 10-12
Standing Calf Machine Shrugs - 5 x 10-12
Day 4 - Delts and Triceps
Rear Delt Machine (w/u) - 5 x 10-12
Seated Barbell Presses - Progression to max, then 3-5 backoff sets
Seated Dumbbell Presses - 6 x 5-6
Cambered Bar Pressdowns - 6 x 6-8
Seated Tricep Press Machine - 5 x 8
Day 5 - Deadlifts & Legs
Deadlifts - Progression to max, then 3-5 backoff sets
Leg Press - Progession sets to working weight, then 5 x 5-6
I guess that about covers it.
I welcome any and all comments, support, constructive criticism, etc.
-=FLEX=-
A bit about me:
I'm 5'10.5" and currently somewhere around 235-240 (yes; fat bodybuilder). I lifted seriously from age 20 to 35 then lost my way for 7+ years and started again nearly 3 years ago in January of 2010 and have been lifting steadily since then, other than business travel, vacations, Christmas, etc. I am training natrually with no AAS, prohormones, or TRT.
I tend to lift heavy on most exercises, and by that I mean keeping things around 6 reps. I do a lot of 6 x 6. On the big three I do lots of heavy singles. I also tend to do a lot of volume, and I don't change things up very much. I have chronic shoulder pain (both shoulders) and I sometimes need to work around that. Currently I am not doing flat bench press at all and most of my shoulder and chest pressing movements are embarrasingly weak. So far my back and knees are still good so I can make up for that with squats and deads.
I typically train M-F @ 5:00am before I go to work.
This is my basic routine structure as of now:
Day 1 - Chest & Biceps
Pec Flye Machine (w/u) - 5 x 10-12
Incline Barbell Press - Progression to max, then 3-5 backoff sets
DB Press - 6 x 5-6
Barbell or EZ-Bar curls - 6 x 6-8
Dumbbell or cable curls - 5 x 8-10
Day 2 - Legs
Squats - Progression to max, then 3-5 backoff sets
Prone Leg Curls - 6 x 6-8
Standing Calf Raises - 6 x 10-12
Day 3 - Back & Traps
Narrow Grip Pulldowns - 6 x 6-8
Narrow Rows - 6 x 6-8
Wide T-Bar Rows - 6 x 6-8
Wide Pulldowns - 5 x 10
Smith Machine Shrugs - 5 x 10-12
Standing Calf Machine Shrugs - 5 x 10-12
Day 4 - Delts and Triceps
Rear Delt Machine (w/u) - 5 x 10-12
Seated Barbell Presses - Progression to max, then 3-5 backoff sets
Seated Dumbbell Presses - 6 x 5-6
Cambered Bar Pressdowns - 6 x 6-8
Seated Tricep Press Machine - 5 x 8
Day 5 - Deadlifts & Legs
Deadlifts - Progression to max, then 3-5 backoff sets
Leg Press - Progession sets to working weight, then 5 x 5-6
I guess that about covers it.
I welcome any and all comments, support, constructive criticism, etc.
-=FLEX=-
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