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Old 12-21-2009, 01:48 PM   #1
kman025
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Join Date: Nov 2009
Location: OHIO
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kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default Kman's quest for Manliness, Strength, and the muscle that comes along with it

Kman's quest for Manliness, Strength, and the muscle that comes along with it

The Program
MONDAY
Bench-5x5 (progression from spreadsheet)
Front Squats-3x6-8
BB Row-3x5
Pec Dec-2x6-12
Cable Curl-2x6-8

Wednesday
Squats-3x5
Press-3x5
Skull Crusher-2x6-10
Body wieght chinups- 2 sets
Grip machine thing-2x10-14

Sat
Deadlift-5x5 (progrssion from spread sheet
Incline (bb or db)-3x5
Kroc DB Row-3x6-10
Close Grip Bench-3x6-8
BB curl-3x5
Wrist Curls-2x10-16

when im bored i will randomly add shit in on off days- such as pump work and strongman training

Progression
-Bench and Deadlift will use excel x spreadsheet
-All 3x5 lifts, i will add 5lbs each time all sets and reps are met.
-All other lifts, I will add wieght after all reps are met(at high end of rep range)


Starting Lifts
Squat- 235x5x3
Bench-200x1
Deadlift- 340


16 Week Goal Lifts
Squat-300x5x3 340x1
Bench-245x1
Deadlift-400x1



Beginning Stats
-5'8"
-164 lbs
-15% bf (estimate)
-waist 32.5"
-Right Arm 13.75"
-leg 22.75
-chest 38.25

Starting Pictures
Front Relaxed(after eating a lot)


Blurry Front flexed


Chest with terrible lighting


Terrible back pic, it hard to take a back pic of yourseld


Overall Goal
In 2010 i want to compete in a powerlifting meet
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats

Last edited by kman025; 12-22-2009 at 04:53 PM.
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