Posted at February 26, 2013, 9:44 pm:
About myself:
Age: 20
Height: 5'10
Starting Weight: 165lbs
I have been lifting for about a year and have put on 30lbs of muscle. I have been wanting to start a journal for a while now so I can get feedback from others, so here it is. I have been reading through different workout routines and decided to go with a basic template by latrell which can be found here: http://forum.bodybuilding.com/showthread.php?t=815756
I currently work about 25 hrs/week and go to College 4 days a week so I am going with a 3 day routine.
Here is an outline:
Day 1:
Squats 5x5 ramped to top set
Incline DB bench 3x8
Pullups 3x8
Dips or Skullcrushers
*core work
Day 3:
Deadlift 5x5 ramped to top set
Military Press 3x8
Barbell Rows 3x5 ramped to top set
*core work
Day 5:
Squats 5x5 (sets across with weight of 3rd set on day 1)
Flat bb bench 1x5 90% of 5rm, 1x3 90% of 1rm, 1x1 95-100% of 1rm
Yates Rows 4x10 (sets across, 80% of 10rm)
Dips or Skullcrushers
*core work
My current supplements
Whey Protein, Creatine, Glutamine, Multi-vitamin, Fishoil, and Nitric Oxide.
My diet is 95% clean foods, but occasionally I have no choice but to eat junk-food when I am at work or school.
That's about it... thanks in advance for any feedback!
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Last night's workout:
Deadlifts
135x5, 145x5, 155x5, 165x5, 170x5
...
I posted some pictures I took today.
Damn strong bench in comparison to the deads and squats.
Thanks alot man! I can tell this routine is gonna do alot for me.
Goals: Big 3
Bench 200x1 (Current PR 175x1)
Squat 195x5 (Current P...
That's an interesting/unique routine you got there.
Only my bench goal is 1 rm, the rest are 5rm, maybe you misread
Ye...
lol oh shit I read them all as one rep max goals.
I'm hoping to go up to about 185-190lbs.
Ever hear of Sesamin?
No i've never really looked into it until now.
Definately on a cut, and they say it will keep gains lean on a bulk, a...
hello there friend ! strong bench, ill be checking up on you once on a...
Speaks the truth.
Okay I will definately be sure to get it in no matter what, thanks.
[Not including warm-up sets]
Squats
115x5, 135x5, 155x5, 165x5, 165x...
Training legs every 3-4 days? Damn that's gotta be tough.
Yeah, I don't think it'll be so bad once I get further along in the ro...
Just keep up the good work in this journal man
PS: Buy the biggest...
White Blood + Green MAGnitude + Bulk Powder CEE
Okay, i'll probably give it a try.
Hmmmmmm
White Blood - $25 for 90 caps.
I suppose I could have done that myself.
It's suggested that you cycle off all supplements (with the exception ...
good job dutch.
[not including warmup sets]
Deadlifts
135x5, 155x5, 165x5, 175x5, 180x...
Sweet looking PRs bro.
Thanks! Yeah it is nice to know that I am improving.
You should have bitched at him about his form, lol.
Current Weight: 169lbs
My weight is up about 4lbs since I started th...
Nice.
thats hawt
Yeah I like Yates rows.
Keep it up, brother.
[Not including warm-up sets]
Squats
135x5, 145x5, 155x5, 165x5, 175x...
Sweet update bro.
Yeah it's nice to see squats increase, thanks BS.
Yea same here I do my pullups from a complete hang as well, to kill al...
Deadlifts
135x5, 155x5, 165x5, 175x5, 185x5 (PR)
Standing Militar...
No pullups?
I did pull-ups last workout.
Ah that's right your routine.
Yeah, i'm just stickin' to the routine Latrell laid out for at least t...
Squats
155x5, 165x5, 165x5, 165x5, 165x5, 165x5
-Decided to bump it ...
Excellent PR on the bench! And damn your squats blow mine away, right ...
190 bench.
Yeah, I never thought my lifts would go up so fast.
No problem.
Goodluck with the bench.
Thanks bro.
Squats
135x5, 145x5, 155x5, 165x5
My hip was bothering me.
At least you know how to fix your problem.
Quit my job and drop out of school.
Read my mind .
=O You best stop being malnourished! Dont make me come home and feed y...
Sounds like a plan
Updates?
I had to skip last workout =/ I had a test and a final today so I had...
Deadlifts
135x5, 155x5, 175x5, 185x5, 195x5, 205x5 (PR!)
Standing ...
Sweet PR on those deads man!
And how often are you weighing yoursel...
Thanks
I weigh in maybe once a week.
I haven't gained weight in the past 2 weeks.
Yeah, when it's all healthy food it makes it really hard to gain.
What does you diet look like?
Well.
Squats
175x5, 175x5, 175x5, 175x5, 135x5
-I went up on squats too fa...
That, and try to add more protein in your snack.
Thanks for the advice.
Whey is your friend.
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