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Building to 220

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  • Building to 220

    Some cliffs notes about me:

    23

    6 years of bodybuilding intensive training

    Started at 135 and now sitting at 193 w/ 14% BF

    Stalled out with volume training and DC just makes sense to me. Ive tried it before with good results but I honestly wasnt ready yet but now Im feeling up to it and a solid goal with markers along the way.

    Starting numbers 1RM's.
    • Bench 300
    • Squat 325 (Bad right knee from an old injury. Working back up to it)
    • Dead 475
    • OH Press 195
    • Incline 275
    • RDL 335
    • CGBP 245
    • Row 300 (Poor form on the test though past 290)


    Goals
    [email protected] 12% over the course of a year
    Prepare for and not embarass myself in my first bodybuilding show

    Workout

    Chest:
    incline bench (11-15rp)
    hammer strength press (11-15rp)
    hammer strength decline press (11-15rp)

    Backwidth:
    front rack chins (11-20rp)
    close grip chins (11-15rp)
    front pulldowns (11-15rp)

    Backthickness:
    deadlifts straight sets (6-9reps) + (9-12reps)
    T-bar rows straight set (10-12 reps)
    rack deadlifts (6-9reps) + (9-12reps)

    Shoulders:
    military presses (11-20rp)
    hammer strength presses (11-15rp)
    upright rows (11-20rp)

    Quads:
    free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
    hack squats (as above)
    leg press (as above)

    Hamstrings:
    lying leg curls (15-30rp)
    seated leg curls (15-30rp)
    sumo press leg press (pressing with heels only- straight set of 15-25 reps)

    Biceps:
    preacher curls (11-20rp)
    incline curl (11-20rp)
    dumbell curls (11-20rp)

    Forearms:
    pinwheel curls (straight set 10-20 reps)
    hammer curls (straight set 10-20 reps)
    reverse grip one arm cable curls (straight set 10-20 reps)

    Triceps:
    reverse grip bench presses (11-20rp)
    close grip bench presses (11-20rp)
    EZ bar tricep extentions (15-30rp)

    Calves:
    leg press toe press (10-12 reps)
    hack squat toe press/sled (10-12 reps)
    seated calf raises (10-12 reps)

  • #2
    Not the best but the best I can figure out with this new phone.

    http://i74.photobucket.com/albums/i2...627_015829.jpg
    ^^^Pretty significant food baby


    http://i74.photobucket.com/albums/i2...n/NewImage.jpg
    Last edited by austin109; 06-27-2011, 04:48 PM.

    Comment


    • #3
      A1

      Incline Bench: 205x 15
      Rack Chin: BWx 16
      Deadlift: 255x12 345x7 (Didnt feel too strong today)
      Reverse Bench: 185x15
      Military: 135x15

      First day on a blast in a long time. Took it slow to see where I was strength-endurancewise and not too upset. 255x12 on deads took a lot out of me after only working in the 1-3 rep range for so long. Might drop reverse bench from the rotation if I keep feeling my shoulder pop.

      Other than that just building up to the really heavy weight in the next rotation.

      Comment


      • #4
        Is the order listed the order in which you performed the exercises?

        Comment


        • #5
          Yea.

          Comment


          • #6
            Are you aware that that is not the prescribed DC order?

            Comment


            • #7
              Originally posted by Michael Travis View Post
              Are you aware that that is not the prescribed DC order?
              Yea. Time constraints forced me to knock out the bigger moves first.

              Comment


              • #8
                gotcha. good luck with your blast

                Comment


                • #9
                  Just as an explaination:

                  I work at a gym and the boss is okay with me finishing a workout when things are slowing down. I go to class till 3 and then squeeze everything into a 30 minute period then the rest is sporatic. So I choose to hit the biggest focus and intensity movements when I can take a second (chest + back) and then the auxillaries (tris and shoulders) as I can

                  I work the closing shift and I am in class from the time it opens until 3 so until I finish out the semester its the only option.

                  Comment


                  • #10
                    Good stuff man. Good luck with your goals.

                    Are you doing that military standing?

                    Comment


                    • #11
                      Yea I do military presses standing. I dont like seated military because I always feel like the seat is supporting me too much. I do have a day for the seated machine shoulder press though so I can have a big ass weight day

                      Comment


                      • #12
                        Preacher Curl: Ez Bar + 50lbs x12
                        Pin Wheel Curl: 45 x 12 SS
                        Lying Leg Curls: 85x16
                        Leg Press Calves: 270x10
                        Leg Press: 450x10 Widow360x20

                        Holy fucking hell 6 second negatives on leg press is a bitch. Dropped working weight down significantly but my legs feel like someone took an ice pick to them all over.

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