more weight=more muscle BTB's routine let's crush it

[vcjha]

Here's the routine:

Monday
Bench Press - 3 x 20 goal reps
Barbell Rows/Dumbbell Rows - 3 x 20 goal reps
Arnold Dumbbell Press or Seated DB Press - 3 x 20 goal reps
Close Grip Bench Press - 3 x 20 goal reps

Tuesday
Squats - 3 x 25 goal reps
Still Leg Deadlift - 2 x 20 goal reps (or Glute Ham Raise - 3 x 8-10 reps)
Calves
Dumbbell Curl - 3 x 25 goal reps (or chin ups - palms towards face - 3 x Max)
Abs

Thursday
Incline BP or Dumbbell Bench Press - 3 x 20 goal reps
Pull Ups - 3 x Max Reps
Seated or Standing Overhead Press Variation - 3 x 20 goal reps
Dips - 3 x Max Reps

Friday
Deadlift - 3 x 15 goal reps
Squats - 1 x 20
Calves
Barbell Curl - 3 x 25 goal reps (or chin ups - palms towards face - 3 x Max)
Abs

For now, there will be no ab work. Other than that, per BTB's advice, only goal is to progress in weight or reps. Hope I make BTB proud in the next two months! Workout starts in two hours.

[Soldier]

Go kill it.

[BendtheBar]

Good luck. Push hard and smash your goals.

[Fazc]

Best of luck.

[vcjha]

Originally Posted by Soldier

Go kill it.

Thank you.

Originally Posted by BendtheBar

Good luck. Push hard and smash your goals.

Once again, an honor to see you reply to my thread, or in this case, log.

Originally Posted by Fazc

Best of luck.

Thank you.

[vcjha]

It has been the first sucessful completion of the entire workout but I can only recollect yesterday.

Felt pretty good yesterday, and hit 90 lb for two sets of 7 on incline press. What's strange is I can only do 155 on bb for 8 reps. Any help to this topic will be appreciated. Afterwards, pull-ups weren't the greatest at 20 lb strapped on my belt for 6 reps 3 sets but still not the worst. Afterwards, moved into deadlift. Hit 265 for 5 reps 3 sets and they weren't that hard either. If I could build more speed, I could've gotten more reps. Really need to work on the fatigue though. My hands fatigue faster than my back, and I refuse to use straps until I can do 315 for a solid 15 reps.

Afterwards, moved to shoulder press, which I hit each set for 8 reps. On the third set, I heard a pop and felt my shoulder pop out then back in, a potential injury. Slept a long 11 hours in hopes of making it heal. Was hesitant to go on dips, but hit 225 for 5 reps, then 2 sets at 205 for 7 reps. Still no PR on there either.

So today, only PR is incline bench press, which seems to be jumping up in weight at alarming speeds. I would consider deadlift too, because although I was fatigued, the reps came up easily and I had no effort keeping my back straight.

[vcjha]

I put deadlifts on the upper body today because I really didn't feel like doing them on thurs, lower body day. I ended up skipping friday and having to work out on saturday because of a long family outing which left me very tired after I came out late. I was itching to do forearm curls but per BTB's advice, I stuck to the workout as is.

[Soldier]

Keep dead lifting with no straps. That'll build your forearms better than any isolation movement will.

[vcjha]

Originally Posted by Soldier

Keep dead lifting with no straps. That'll build your forearms better than any isolation movement will.

I will. Although I will say I couldn't have developed my forearms to where they are now without forearm curls, reverse curls, and reverse forearm curls. But referring back to a previous post from someone, "You don't see decent growth until your weights INCREASE after 1.5 bw bench press, 1.5 bw squat, and 2x bw deadlift.

[vcjha]

Week 2 day 1

Squats were a little bit harder, but not as hard as I anticipated, meaning after learning correct form from anthony ditillo's article that BTB posted: no wide stance, no butt out, and using quads to ascend, not your butt, I thought I was going to have to use lighter weight to make it work. But turns out I used the same weight that I did last week. Now I only hope to increase my weights and day 3 means I have to squat 20 reps for 245, or at least 16.

Stiff-legged deadlift was pretty solid today in a long time at 2 sets for 9 reps each(damn I tried to get 10, but wasn't happening today) for 205. For the first time, no need for assistance from my arms to launch back up, just legs and back.

Calves. Oh I hate these things. They never grow, at least to my satisfaction, you know some definition or just one vein in the back. Nada, nothing so far. And my weight sucks too. 135 on the standing calve raise is all I can muster for 8 reps.

Dumbbell Curls. Damn, felt pretty strong today on this. 30 lb in each arm, for 8 reps, 3 sets.