UNDER CONSTRUCTION - Density and Strength

[BendtheBar]

Squat video yet?

[LtL]

Need more thickness, traps, triceps and rear delt development. Your theory of needing to bench more often is not looking good. Do more pulling and train heavier. Hell based on the evidence in this log so far, just TRAIN!

LtL

[CoopDawg]

Have only been benchin once a week. Also squat ohp and dl once a week.

[LtL]

If you have time to post pictures, surely you have time to log your training and post a squat video.

LtL

[CoopDawg]

Density-7x30 rep goal

Flat BB Bench press-185x4x4x4x3x3x1x2(21 highly underestimated the way this is setup , gonna check my ego and just go down to around 135-150 and add every week)

Db Incline press- 40x12x12x12x9x7x6x7(65 wayyy light)

Lying tri extension-(full extension behind head and explode to the top, watched rippetoes vid on this)-30lb+bar should be 25=55x3x10

Closegrip bench- 115x8x8x8x8x8x8x8(56 nice and steady)

[JordanK91]

Your getting some great advice from experienced, Knowledgable and successful lifters..

My advice is to take on board what they say and you'll be pleasantly surprised at the results..

Will be following the journey.. Hope you achieve your goals and more

[BigJosh]

Originally Posted by CoopDawg

This will be my new workout log, I will use it for pictures/foods/diet&training advice/and of course for my workouts

Monday – Chest, Back, Shoulders and Arms.
Tuesday – Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)
Thursday – Chest, Back, Shoulders and Arms.
Friday – Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)

Monday Workout

* Bench Press 5 x 5
* Pull Ups 3 x 10
* Seated Overhead Press 5 x 5
* Barbell Curls 3 x 10
* Dips 3 x 10


Tuesday Workout

* Squats 5 x 5
* Deadlifts 3 x 5
* Weighted Sit Ups 3 x 10-25
* Calf Raise 3 x 10-20
* *Leg Curl 3 x 10-15 (Optional)


Thursday Workout

* Dumbbell Bench Press 3 x 10
* Barbell or Dumbbell Rows 3 x 10
* Close Grip Bench Press 4 x 5
* Seated One or Two Arm Dumbbell Press 3 x 10
* Dumbbell Curls 3 x 10


Friday Workout

* Squats 4×8
* Romanian Deadlifts 4 x 10
* Planks 3 x 60 seconds
* Calf Raise 3 x 10
* *Leg Extensions 3 x 10-15 (Optional)

Notes: will add pictures later

I'm confused, what happened to the routine above? Has it already changed?

[BigJosh]

Bump, for answer to question.

[CoopDawg]

Its changed due to im no longer working out alone.. I train with 3 guys from work. Or they actually train with me. Our work pays for our gym memberships so now they are going.... They were doing a density and strength program out of a magazine. And i knew steve had built a routinr that would be much better than their 2 hour workouts. I gave them the routine and let them go at it for about 2 weeks. And they got me to actually try just 1 week with them so we werent all doing somethin different. And i have completely switched..ready to be flamed i guess

[BigJosh]

No flame. I don't think anyone is suprised. Good day.