Road to 190lbs - Keepin' it simple

[auroch]

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!

[auroch]

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...

[auroch]

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!!

[auroch]

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

[mfbb]

good luck gettin to 190 bro

[auroch]

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.

[auroch]

(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!

[auroch]

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!