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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)
http://i594.photobucket.com/albums/t...1221091258.jpg

Blurry Front flexed
http://i594.photobucket.com/albums/t...1221091259.jpg

Chest with terrible lighting
http://i594.photobucket.com/albums/t...1221091304.jpg

Terrible back pic, it hard to take a back pic of yourseld
http://i594.photobucket.com/albums/t...1221091308.jpg

Overall Goal
In 2010 i want to compete in a powerlifting meet

It looks like a solid approach Kman. Hit it hard and tear it up!

That looks like a good training routine. You'll do well on it.

Quote:

Originally Posted by BendtheBar (Post 16167)

It looks like a solid approach Kman. Hit it hard and tear it up!

Quote:

Originally Posted by Dianna Bol (Post 16169)

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

That makes me want to go deadlift. Rock the weights Kman.

Quote:

Originally Posted by thumpinos (Post 16172)

That makes me want to go deadlift. Rock the weights Kman.

will do

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

In!!! And I can see progress Kman in the pics! Your doing a damn good job! Keep it up!