Road to 190lbs - Keepin' it simple - AnabolicMinds.com

Road to 190lbs - Keepin' it simple

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    Road to 190lbs - Keepin' it simple


    Hey guys, discovered this site a few months ago and learned a lot reading the forum. I was 172 lbs, went on ALRI's stack, added 12 lbs and currently sitting at 185 lbs but 185 has always been a plateau for me. I'm 6'0. I really want to surpass it for once. I train somewhat like a powerlifter, so my calves and arms are lacking... I want to bring them up to 16" if I can. My calves are barely 15" and my arms might be 15 1/8" now.

    I'm placing a new order for supplements next month and I'm looking to try a USPLabs stack (Anabolic Pump/P-Slin and Powerfull + Cissus). I only hit the gym 3 times a week, sometimes 4, but eat clean and like a bodybuilder.

    Here's the first post:

    Chest & Lats - Monday Sept 17th 2007

    I'm tired of benching everyweek, so I decided to kill it on dips instead. Personally, I think nothing matches weighted dips for chest development.

    Dips
    bw x 6
    bw x 6
    bw + 45 x 6
    bw + 90 x 6
    bw + 135 x 2 (yeah ok, heavy!!! I sink all the way down)
    bw + 135 x 2
    bw + 90 x 8
    bw + 90 x 6

    Incline Bench
    135 x 10 x 4 (60 sec rest intervals)

    Pulldowns
    4 sets of 10

    Hammer Grip Pullups
    3 sets of 10
    I'll look to strap weight again soon...

    Squats and deads tomorrow.
    Thanks for reading!

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    lack of sleep these busy days... I had to cut today's workout short because of a pounding headache... and I kept yawning. I will try to go to bed by 9-9:30pm tonight!!

    bw - 183 lbs

    Squats (405 is my PR)
    135 x 6
    135 x 6
    185 x 6
    225 x 6
    275 x 3
    --belt--
    315 x 1
    365 x 1
    385 x 1
    405 x 0 ...paused a few inches above parallel, couldn't get it today
    365 x 3
    315 x 8

    I would normally do GMs or Deads right after, but I can tell my body is exhausted, so I finished with the little stuff...

    Superset
    Leg Curls: 4 sets of 10 heavy
    Leg Extensions: 4 sets of 12 heavy

    That's it! Now all I need is some sleep...
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    calves and shoulders


    bw - 184

    DB Shoulder Press
    35 x 10
    45 x 10
    55 x 10
    65 x 10
    65 x 9
    65 x 8

    Arnold Press
    20 x 10
    30 x 12
    30 x 10
    30 x 10

    Rear DB Raises
    15 lbs x 10 x 3

    I'm working my calves extra hard these days... today I decided to go balls out crazy on seated calf raises.

    Seated Calf Raises
    1 plate x 8
    2 plates x 8
    3 plates x 8
    4 plates x 8 x 6 sets (heaviest I've ever gone)
    3 plates x 25 -> 2 plates x 25

    Hanging Knee Raises
    5 sets of 20

    Great workout!!
    •   
       

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    lazy weekend workout


    Everything with short rest intervals...

    Power Cleans
    95 x 6
    135 x 3 x 4 sets
    155 x 3 x 6 sets

    Superset
    Ez-bar Preacher Curls
    95 x 5 x 5
    DB SLDL
    45 lbs x 25 reps x 4 sets

    Incline DB Curls
    30 x 8
    30 x 6
    25 x 8
    25 x 8
    25 x 8

    Behind Neck Press
    80 x 25
    80 x 20
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    good luck gettin to 190 bro
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    Quote Originally Posted by mfbb View Post
    good luck gettin to 190 bro
    Thanks mfbb! I'm gonna need it!!

    I'm having enough troubles maintaining 185 lbs as it is... Hoping to place a supplements order next week, and will start something crazy the 2nd week of October.
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    (1 minute rest intervals throughout)

    Dips (PR: bw + 135 x 2)
    bw x 6
    bw + 45 x 6
    bw + 90 x 6
    bw + 90 x 6
    bw + 90 x 6

    Incline Bench (PR: 225 x 3)
    135 x 10
    155 x 10
    135 x 10

    Decline Bench
    135 x 10
    135 x 8
    135 x 7

    ...triceps are dying!!

    Low Cable Crossovers -> Mid Cable Crossovers
    3 sets of 20 (10/10)

    High Cable Crossovers
    3 sets of 10

    Rope Pressdowns
    50 lbs x 50 reps

    Hanging Leg Raises with 25lbs DB between thighs
    3 sets of 20

    Great workout!
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    Ok, so I decided to try high rep, short rest intervals... YOWZAA!! Very hard! I had just been lifting too heavy lately and maxing out almost every time... I needed a change and a mental break too...

    Squats (PR: 405)
    135 x 25 x 4

    That was NOT easy!! I had planned to deadlift afterwards, but my lower back was exhausted... I would have lifted Mickey Mouse weights... so I went to DB Rows...

    DB Rows
    75 x 10 x 4

    GHR
    4 sets of 12

    Superset
    Leg Extensions 3 sets of 12 heavy
    Leg Curls 3 sets of 15 light

    It was probably a nice change to go light and do high reps, but I think it's more the lactic acid build up that was my limiting factor... or who knows... we'll see how sore I am tomorrow!

    Away until Oct 8th now... don't know how much I'll work out when I'm away, but looking forward to coming back... thanks for reading!
  

  
 

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