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-   -   To Destroy Weakness (http://www.muscleandbrawn.com/forum/showthread.php?t=12606)

jemag 02-22-2013 04:34 PM

To Destroy Weakness
 
Hi,

I am fairly new to the forums here so I thought I would go ahead and just give a little introduction.

I have been training on and off for 5 years now but I only been really dedicated in the last 4 months. When I first started, I really didn't know much about training and nutrition, so I pretty much did 4-5 years of body part splits with sub par nutrition.

I am now 6 feet 2, 204 pounds with bodyfat unknown (no belly but no abs either).I'm currently on a bulk that allows me to gain around 3 pounds per month of body weight (probably a good % of that being fat) and I recently started doing an upper/lower split called Lyle Mcdonald Generic Bulking Routine.

I know my numbers are currently really weak, but here are my estimated 1 RM:
Bench Press: 245 pounds
Deadlift : 260
Squat: 180

I know my squat is really weak compared to my bench, but the funny thing is I still started doing squat and bench both from day 1, just had an extremely hard time increasing my squat.

So here it is. In the next post I'll outline my current routine and then post forwards will be logs.

Oh and as for short term goal, I really want to bench press 225 for 5 reps, deadlift 315 for couple reps and squat 185 for couple reps. I really hope I can turn things around this year and gain good size and strength.I really hope I can turn things around this year and gain good size and strength.

jemag 02-22-2013 04:40 PM

Day1 LOWER:
Squat 3x6-8
Lying leg curls 3x6-8
Leg press 2x10-12
Lying leg curls 2x10-12
Standing calf raise 3x6-8

Day 2 UPPER:
Bench press 3x6-8
Reverse grip row 3x6-8
Incline bench press 2x10-12
Lat pulldown 2x10-12
Tricep dumbell press behind the head 2x10-15
Barbell curl 2x10-15

Day 3 LOWER:
Deadlift 3x6-8
Lying leg curls 3x6-8
Leg press 2x10-12
Lying leg curls 2x10-12
Standing calf raise 3x6-8

Day 4 UPPER:
Bench press 3x6-8
Reverse grip row 3x6-8
Overhead should press 2x10-12
Lat pulldown 2x10-12
Tricep dumbell press behind the head 2x10-15
Barbell curl 2x10-15

jdmalm123 02-22-2013 07:24 PM

Welcome!

Looks like you are bodybuilding (vs. powerlifting), so concern over your poundages has to be balanced with your goal. If you are happy with your leg development then your squat weight is less important.

There is a balance though and your squat should be about 50 lbs less than your deadlift (give or take) if you want long-term progress.

Best of luck. You'll find lots of experience on the boards here!

jemag 02-22-2013 09:05 PM

Quote:

Welcome!

Looks like you are bodybuilding (vs. powerlifting), so concern over your poundages has to be balanced with your goal. If you are happy with your leg development then your squat weight is less important.

There is a balance though and your squat should be about 50 lbs less than your deadlift (give or take) if you want long-term progress.

Best of luck. You'll find lots of experience on the boards here!
Thx yeah the boards here look great.

Today I did day3 LOWER, but it didn't go well at all. I seem to have developed some kind of stiffness/mild pain in my right hamstring, especially when I do lying leg curl movement.
So I couldnt even complete all of my leg curls sets damn

So here is today log

DAY3 LOWER :

Deadlift:
Warmup: 135x5
195x5
225x5
225x4

Lying Leg curls:
100x8
100x8
100x9

Leg press:
600x10
610x10

Standing Calf Raises:
340x9
340x8
340x8

For my hamstring problem, I think I'm gonna make a thread in the muscle building section, see if I can find any help about it there.

jdmalm123 02-22-2013 09:12 PM

Nice work!

BendtheBar 02-23-2013 12:51 PM

Solid work. Subbed. Smash your goals!

jemag 02-23-2013 01:07 PM

Quote:

Solid work. Subbed. Smash your goals!
Thanks man! I will give it my all to smash them hehe

Sucks that next week is deloading for me, but I can't wait to go into my next routine cycle as I will go into lower rep range (always more fun for me).

jemag 02-24-2013 07:15 PM

Today was my last workout before deloading phase starting next week.

I kind of slept like shit last night but I can't let that ruin a beautiful upper workout, especially being the last one before deloading.

So here it goes:

DAY4 UPPER:
Bench press:
Warmup with bar
Warmup 135 x5
185x7
195x7
195x7

Reverse grip row:
145x9
160x8
160x8

Overhead Shoulder press:
95x10
95x9

Lat Pulldown:
175x10
175x10

Tricep dumbell press behind the head:
55x14
55x14

Barbell curl:
65x14
65x12


So it actually went pretty decently. I managed to get more reps than last week on overhead press and also upped the weight from 50 to 55 on the tricep dumbell. I am fairly satisfied for this 1st cycle of the routine, can't wait to get into the next one!

jdmalm123 02-24-2013 07:21 PM

Nice strength and strength endurance!


Enjoy the rest. You'll be super psyched for the next round!

OneMorePlate 02-24-2013 07:25 PM

Welcome to MaB
Sounds like your a driven individual. Follow a proven program and eat clean quality proteins will see your goals fall one by one only to make new one's.

Nice Work!


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