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Old 05-05-2010, 01:08 PM   #1
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Default 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!
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Old 05-05-2010, 01:10 PM   #2
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Quote:
Originally Posted by IronManlet View Post
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!
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Old 05-05-2010, 01:25 PM   #3
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Looks good man..welcome to MAB!
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Old 05-05-2010, 01:33 PM   #4
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Your new program looks good. That's right up my alley.

Looking forward to seeing you hit your goals.
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Old 05-05-2010, 01:34 PM   #5
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Looks good IM. Nice to have a fellow Manlet around.
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Old 05-05-2010, 02:58 PM   #6
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in, nice lifts
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Old 05-05-2010, 04:14 PM   #7
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Old 05-05-2010, 08:52 PM   #8
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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! Love these things!


Epic Tricep pump today. Was hard to take off my shirt. lol
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Old 05-05-2010, 08:53 PM   #9
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nice workout man, i love feeling the pump
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Old 05-07-2010, 05:52 PM   #10
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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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