also logging this at ironaddicts.
this is the routine i will follow thru february 8th.
wt. : 235
All Measurements cold and unflexed
R Bicep: 14.5"
L Bicep: 14.5"
R Forearm: 12.75"
L Forearm: 12.75"
Waist@belly button: 36"
R Thigh: 24.5"
L Thigh: 24.5"
R Calf: 15"
L Calf: 14.75"
Modified Westside Routine: 4 day/wk
Monday: ME Bench
Tuesday: ME Squat or Dead lift (alternate every week)
Thursday: RE Bench
Friday: RE Squat or Dead lift (alternate every week)
*will alternate Tuesday and Friday lifts with the squat or dead lift on an alternating basis.
Max Effort Lifts:
Bench: 1st/2nd wk 1-3RM, 3rd/4th wk 1-3RM, 5th/6th wk 2RM/1RM
Squat: 1st/2nd wk 1-3RM, 3rd/4th wk1-3, 5th/6th wk 2RM/1RM
Dead: 1st/2nd wk 1-3RM, 3rd/4th wk 1-3RM, 5th/6th wk 2RM/1RM
Supplemental Lifts (Group 1- Heavy)
Good Morn: 1st/2nd wk 5X5, 3rd/4th wk 4X4, 5th/6th wk 3X3
BB Rows: 1st/2nd wk 5X5, 3rd/4th wk 4X4, 5th/6th wk 3X3
Seat Military: 1st/2nd wk 5X5, 3rd/4th wk 4X4, 5th/6th wk 3X3
Supplemental Lifts (Group 2- definition work)
Cable Row: 4X8-12 and Rev Hyper: 4x8
BB/DB Lunges (reg. and side): 4X8-12
Db Bench: 4X8
Concentration Curl: 5X5
Iron Pushdown: 5X5
Leg Extension: 5X5+
Leg Curl: 5X5+
Calf Raise: 8X5
All 4 workouts will be fitted to these two templates:
A. ME DAY
B. 1- ME Lift
C. 1- Group 2 Supplemental
D. 1- Group 1 Supplemental
E. 2+/- Accessory Lifts
F. RE DAY
G. 1 ME Lift- (3-5sets of 8)
H. 1- Group 2 Supplemental
I. 1- Group 1 Supplemental
J. 2+/- Accessory Lifts
today was great, hit a new PR on bench and still could have gotten more.
bench: 135x8x5, 155x3, 195x3, 235x3, 245x3, 255x3, 285x2(2nd rep guy helped w/ one finger on bar)
db bench: 60x8, 80x8x8x6x4
BB row: 135x5, 185x5x5x5x5x0
conc curl: 40x5x5x3
db shrugs: 80x10 10x
didnt have enough energy to do abs, but was very pleased with the workout
tues. jan 8th
felt good today and agian hit another PR on squat, and still could ajve gotten more.
squat: 135x8x5, 155x3, 185x3, 225x2, 255x3, 285x3, 295x1, 325x1, 345x1
good morn: 135x5x5x5x5x5
calf raise: 45x5, 90x5, 115x5x5x5x5
after this workout this will be my ME Squat rotuine, im just gonna squat and leave the accessory lifts out. On RE Squat i will do 3-5 sets of squats with 8 reps, and hit my core alot. im sure that will be enough.