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-   -   The Iron Manlet (http://www.muscleandbrawn.com/forum/showthread.php?t=3147)

IronManlet 05-05-2010 01:08 PM

The Iron Manlet
 
Hey guys! I'm Daniel; been training consistently for about 5 months now. Started off at 120lbs, and my eventual goal is 170-180lbs @ a low bodyfat. I train primarily for strength, and I'm currently bulking to try to gain some weight.

I don't use any supplements other than creatine monohydrate. (No money. lol) My diet is as high in protein and carbs as I can get it; currently eating around 3000 - 4000 calories daily...it's hard for me to gain weight.

I'm finishing up a 5x5 program I've been running for a while this week, and I'll be starting a new program geared towards strength and size gains on Monday. The program will look like this:

Monday (Legs/Shoulders):
Back Squats
Front Squats
Military Press
Rear Delt Flys

Wednesday (Benching/Chest/Triceps):
Flat Bench Press
Incline DB Press
Weighted Dips

Friday (Deadlifts/Back/Biceps):
Deadlifts
BB Rows
Weighted Pull-Ups
BB Curls
Weighted Chin-Ups


Rep scheme will look like this:

Week 1: 3x10
Week 2: 10,8,6,4
Week 3: 5,4,3,2,1

And it will cycle like that. ^


Currently my max lifts are:

Bench: 165x5
Squat: 250x3
Deadlift: 325x3

Haven't tested my ORM on these yet.



I will update my log every day I train, and hopefully be making a lot of progress in the near future. Thanks for stopping by!

DocColossus 05-05-2010 01:10 PM

Quote:

Originally Posted by IronManlet (Post 53867)
Hey guys! I'm Daniel; been training consistently for about 5 months now. Started off at 120lbs, and my eventual goal is 170-180lbs @ a low bodyfat. I train primarily for strength, and I'm currently bulking to try to gain some weight.

I don't use any supplements other than creatine monohydrate. (No money. lol) My diet is as high in protein and carbs as I can get it; currently eating around 3000 - 4000 calories daily...it's hard for me to gain weight.

I'm finishing up a 5x5 program I've been running for a while this week, and I'll be starting a new program geared towards strength and size gains on Monday. The program will look like this:

Monday (Legs/Shoulders):
Back Squats
Front Squats
Military Press
Rear Delt Flys

Wednesday (Benching/Chest/Triceps):
Flat Bench Press
Incline DB Press
Weighted Dips

Friday (Deadlifts/Back/Biceps):
Deadlifts
BB Rows
Weighted Pull-Ups
BB Curls
Weighted Chin-Ups


Rep scheme will look like this:

Week 1: 3x10
Week 2: 10,8,6,4
Week 3: 5,4,3,2,1

And it will cycle like that. ^


Currently my max lifts are:

Bench: 165x5
Squat: 250x3
Deadlift: 325x3

Haven't tested my ORM on these yet.



I will update my log every day I train, and hopefully be making a lot of progress in the near future. Thanks for stopping by!

:chow:

ricka182 05-05-2010 01:25 PM

Looks good man..welcome to MAB!

BendtheBar 05-05-2010 01:33 PM

Your new program looks good. That's right up my alley.

Looking forward to seeing you hit your goals.

CallmeKing 05-05-2010 01:34 PM

Looks good IM. Nice to have a fellow Manlet around.

kman025 05-05-2010 02:58 PM

in, nice lifts

Shaolinkiwi 05-05-2010 04:14 PM

Eat big, lift big. Get it done.

IronManlet 05-05-2010 08:52 PM

Light Day: (Last one I'm doing with 5x5)


Squats:
135x5
155x5
165x5
175x5
195x5

Easy ATG on all sets.


Bench Press:
115x5
125x5
130x5
135x5
145x5

Easy weight; good chest pump, though.


Weighted Pull-Ups:
25lbs x 8
30lbs x 6
35lbs x 4
BW x 8

No progress on these since last week...disappointed in myself...lol


Weighted Dips:
30lbs x 10
35lbs x 7
40lbs x 6
55lbs x 6

PR! :D Love these things!


Epic Tricep pump today. Was hard to take off my shirt. lol

strkout35 05-05-2010 08:53 PM

nice workout man, i love feeling the pump

IronManlet 05-07-2010 05:52 PM

Medium Day:


Squats:
135x5
155x5
175x5
195x5
215x5


Bench Press:
115x5
125x5
135x5
145x5
150x5

These were great. Pretty easy benching, actually.


Barbell Rows:
115x5
125x5
135x5
155x5
175x3

PR!


Weighted Chin-Ups:
30lbs x 8
35lbs x 5
40lbs x 5
55lbs x 3

PRx2!


And that's my last day of 5x5. 5 months...man, that went by fast...


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