IK v. Weight

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    bigironkiller's Avatar
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    6'4"  260 lbs.
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    IK v. Weight


    also logging this at ironaddicts.

    this is the routine i will follow thru february 8th.
    starting stats:
    Age: 23
    ht.: 6'2
    wt. : 235
    All Measurements cold and unflexed
    Neck:16"
    R Bicep: 14.5"
    L Bicep: 14.5"
    R Forearm: 12.75"
    L Forearm: 12.75"
    Chest: 42"
    Shoulders: 54.5"
    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

    Accessory Lifts
    Concentration Curl: 5X5
    Iron Pushdown: 5X5
    Leg Extension: 5X5+
    Leg Curl: 5X5+
    Calf Raise: 8X5
    Shrugs: 5X10

    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.

    mon. jan.7
    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.
    __________________

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    bigironkiller's Avatar
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    6'4"  260 lbs.
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    wanted to update the template i will be following for squats and deads. took some things out and made it even simplier. todays workout made me think this will be ok.

    ME DAY(Squat/Dead)
    1-ME Lift
    1-Group 1 Supplemental
    2+/- Accessory Lifts
    RE Day(Squat/Dead)
    1-ME Lift
    1-Group 1 Supplemental
    2+/- Accessory Lifts

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