Work in progress

[jd66]

Only my second time with squat rack..first time took it easy to get a feel and ensure proper form. Only went up to 115lbs. This time a bit heavier. Worked my way up to 155lbs with 6 to 8 reps each set. My goal is eventually 1.5 x my weight which is currently about 157 pounds. Really liking this exercise!
Also did leg press, ham curls, abductors in and out and calf raises. My legs were on fire!

 

[jd66]

Did back this morning. Really hate pull ups some days! On a good note injuries are feeling better and can pull more now....

 

[jd66]

I have revamped and am improving everything. Been eating clean still but much more. Its not easy some days! Have my squat up to 175 for now at 6/7 reps. Still nursing arm/elbow injury so upper body numbers not where I want yet. Getting there...

 

[jd66]

Looking more like this
Day 1 legs
Day 2 Back
Day 3 Chest/shoulders
Day 4 Arms
In between days are abs and throw in a cardio day each week.

 

[Halo]

Keep it up JD, that elbow will come back around for you in no time!

 

[jd66]

Update....18 days off work on holidays should help heal up nagging injuries that are slowly getting better. Feeling better and stronger as I go. Now eating about 3000 calories or more per day. Workout is now pretty much day1 legs, day 2 back, day 3 chest and shoulders and day 4 arms. Plan on changing here and there so my body doesnt get used to a pattern.My main focus is legs and squatting right now in order to gain size. Now squatting 180 for 6-7 reps. I plan on adding 5 lbs every other workout. Shouldnt take long to be around 225 or so which is my short term goal. (within say 6 months) Slowly and patiently working my way up while getting stronger. Im busting in at about 160 right now.

 

[jd66]

Also I have pretty much totally ditched cardio for now. I had a hard time giving up "performance" for "looks and size" but I just really want to look better and not be so skinny.

 

[jd66]

Todays leg workout...
Hamstring curls 3 sets..not sure the wieght on that machine..its just numbered plates..2 sets of 8 on "8" an 1 set of 6 with .5 added
Squat rack. bar warm up, 135 x 8, 155 x 8, 175 x 6, 175 x 6, 185 x5, 185 x 5...tried 205 and did 3 reps...last one was shakey but did it. All to parallel.
calf raises 3 sets, again machine is numbered.did on number 12.
leg extensions. 160 x 8, 165, x8, 170 x 8
More calf raises with 3 diff angles on leg press 360-400 lbs.
leg press started 2 plates per side up to 4 plates per side x 5 twice.

 

[jd66]

Pretty much the same leg workout today but squatting up to 190 x 5 twice now.

 

[Ramrod]

Looking more like this
Day 1 legs
Day 2 Back
Day 3 Chest/shoulders
Day 4 Arms
In between days are abs and throw in a cardio day each week.

Try this,

For Size do 10-12 Reps and at least 4 sets for each exercies. Included some drop sets. If you looking to add strength too. Include some Rest/Pause everyonce in a while. Just doing these 5-8 reps won't blow you up as fast as 10-12 will. It doesn't hurt (&can help) to go heavy 1 or 2 sets.. But the rest should be 10-12. You want to fill the muscle up with as much blood as possible to expand it.

Chest
Back
Shoulers
Arms
Legs

Having Legs and Back right after each other is killer. Speically at the start of the week.

I don't like putting two body parts together. (Expect Arms/Legs) I do everyonce in a while if I'm behind a day. I'll do a Push/Pull with Chest and Back. Super Setting just about everything.

If your wanting size and already have a base to build from. A 5 day split is great. Also just doing 20min of Cardio after workout and a Semi Clean deit. It will actually help you Gain.

 

[jd66]

Thanks...My workouts are becoming more like you described. I don't always do legs followed by back but that is how I started it and ya its killer back to back. Sometimes I throw shoulders in on arm day or with back. I would say shoulders are my least favorite right now especially with a nagging injury to my right elbow/forearm that hinders me.

I'll try throwing in some cardio after..I just generally thought it wasn't the greatest for bulking especially with my framework!

 

[Ramrod]

If you only doing 15-25min of Cardio afterwards. It can help bulk you up.

Hope your Elbow gets better.