journey to hit 250lbs

  1. Registered User
    shaneOmac's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Sep 2009
    Age
    23
    Posts
    1
    Answers
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    journey to hit 250lbs


    current stats
    weight 230lbs goal 250lbs
    ht. 6'1
    arms 17 goal 18
    chest 48 goal 49
    thighs 26 goal 27
    calves 16 goal 17
    forearms 14 1/2 goal 15 1/2
    shoulders 57 goal 58

    workout
    3 on 1 off increase everything by 5 pounds each new session

    legs
    squats warm up 225 245 275
    s.l.d.l warm up 155 185 205
    hack squat 120 180 270
    leg curls 110 125 140
    leg press fst7 360 15 reps 30
    seated calf raisers 50 70 90 110 20 reps each
    calf press fst7 180 25 reps 30 sec rest
    calf stretch 450 45sec stretch 3 sets

    chest tris shoulders
    incline warm up 155 185 205
    flat 155 185 205
    pec deck fst7 190 12 reps 30 sec rest
    barbell press warm up 135 155 175
    side cables 10 15 20
    side dumbells fst7 20 15 reps 30 sec rest
    c.g bench 155 175 195
    barbell s.c 65 85 105
    b.h ext. cables fst7 50 12 reps 30 sec rest

    back bis rear delts traps
    rows warmup 185 225 245 (switch with d.l every 2 weeks or so) 275 315 365
    single arm rows 100 110 120
    t bar rows fst7 135 15 reps 30 sec rest
    rear delt cable flies fst7 20 12 reps 30 sec rest
    barbell curls 65 85 105
    hammer curls 40 45 50
    preacher machine curls fst7 110 12 reps 30 sec rest
    b.b barbell shrugs 225 275 315
    dumbell shrugs fst7 110 12 reps 30 sec rest

    off

    repeat cycle and add 5 pounds to each lift each session

    diet

    breakfast 2 packets oatmeal 8 egg whites
    pre workout 16oz orange juice and 25g whey
    post workout 16oz grape juice 75g whey
    2 hours later 2 packet oatmeal 8 egg whites
    2 hours later 2 cans tuna 4 slices bread
    2 hours later 8 slices turkey 4 slices bread
    2 hours later weight gainer shake
    2 hours later 2 bananas 48oz milk 1 cup cottage cheese

    those are just main meals i always eat in between if i get hungry

    will be starting this workout next week starting monday. currently taking a week off

  2. Registered User
    Jaryu's Avatar
    Stats
    6'2"  232 lbs.
    Join Date
    Jul 2009
    Age
    34
    Posts
    95
    Answers
    0

    So, how has your journey been going so far?

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