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Old 12-21-2009, 01:48 PM   #1
kman025
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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
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Last edited by kman025; 12-22-2009 at 04:53 PM.
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Old 12-21-2009, 01:49 PM   #2
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Tri


Bi
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Old 12-21-2009, 02:16 PM   #3
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It looks like a solid approach Kman. Hit it hard and tear it up!
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Old 12-21-2009, 02:23 PM   #4
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That looks like a good training routine. You'll do well on it.
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Old 12-21-2009, 02:24 PM   #5
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Deadlift and Bench Progression
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Last edited by kman025; 12-23-2009 at 11:00 PM.
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Old 12-21-2009, 02:25 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
It looks like a solid approach Kman. Hit it hard and tear it up!
Quote:
Originally Posted by Dianna Bol View Post
That looks like a good training routine. You'll do well on it.
thanks a lot guys. i cant wait to start it out tonight


By the way, the hat im wearing in the pics is one i found today, that was mine from when i was like 5
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Old 12-21-2009, 02:26 PM   #7
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That makes me want to go deadlift. Rock the weights Kman.
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Old 12-21-2009, 02:27 PM   #8
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Originally Posted by thumpinos View Post
That makes me want to go deadlift. Rock the weights Kman.
will do
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Old 12-21-2009, 03:04 PM   #9
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That is a great looking workout, hit it hard and I know you will have great results.

Good luck with this, get under the bar and wreck shit!!! Hit it hard
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Old 12-21-2009, 08:46 PM   #10
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In!!! And I can see progress Kman in the pics! Your doing a damn good job! Keep it up!
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