colinc23
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Whatsup, I am starting a log mainly for my benefit of just keeping track of everything but also to share online with others.
Background: Age - 23
ht - 6'2
wt - 255
bf- roughly 15% - abs slightly visible
Measurements (cold):
Chest: 51''
Shoudlers: 56''
Waist: 36.5 ''
Quads: 26.5" (not thickest part, bout halfway up)
Arms: 19''
Calves: 16.75''
training with weights for about 5 years, seriously trying to bodybuild about 2.5
Program: right now I am following a 8 day split that looks like this
Shoulder/abs
Quads/Calves
Back
OFF
Chest
Hamstring Trap Calves
Arms
OFF
Repeat
Sometimes I will start with claves/forarms for warmup as opposed to 5 min on the bike just to help bring them along with everything else
I will take an extra day of rest if need be, somtimes I can get carried away with the volume haha
Well Today is arm day :veryhappy:
I will post that later but here is yesterday workout which was
hamstrings/traps/calves
(I decided to start with front squats even though they are not a ham exercise, partly becuase my legs as a whole are lacking and I am emphasizing squats regardess)
Front Squat
Bar x 15
135 x 10
205 x 5
205 x 5
Still leg deads or romanian deads as I do them with legs slightly bent going for a good stretch at the bottom and trying to use as little lower back as possible
135 x 12
225 x 12
315 x 10
335 x 6
DB Shrug
90 x 12
120 x 12
130 x 10
130 x 7
BB Shrug behind the back
315 x 12
405 x 8
405 x 8
then DB shurg 60 x 20, slow reps squeeze at top, stretch at bottom, get as much blood in there as possible
Leg press
3p x 15
6p x 6
9p x 12
10p x 5
7p x 15
Standing calf raise machine
50 x 12
130 x 6
190 x 10
210 x 6
210 x 5
drop set to 90 x 8
Hammes Strength Seated Calf
2p x 10
3p x 6
3p x 7
And done... I was doing higher volume for a little while but have switched back to less volume with more focus on increasing weights and reps especially in the 4-8 range.
Will post arms later today
Background: Age - 23
ht - 6'2
wt - 255
bf- roughly 15% - abs slightly visible
Measurements (cold):
Chest: 51''
Shoudlers: 56''
Waist: 36.5 ''
Quads: 26.5" (not thickest part, bout halfway up)
Arms: 19''
Calves: 16.75''
training with weights for about 5 years, seriously trying to bodybuild about 2.5
Program: right now I am following a 8 day split that looks like this
Shoulder/abs
Quads/Calves
Back
OFF
Chest
Hamstring Trap Calves
Arms
OFF
Repeat
Sometimes I will start with claves/forarms for warmup as opposed to 5 min on the bike just to help bring them along with everything else
I will take an extra day of rest if need be, somtimes I can get carried away with the volume haha
Well Today is arm day :veryhappy:
I will post that later but here is yesterday workout which was
hamstrings/traps/calves
(I decided to start with front squats even though they are not a ham exercise, partly becuase my legs as a whole are lacking and I am emphasizing squats regardess)
Front Squat
Bar x 15
135 x 10
205 x 5
205 x 5
Still leg deads or romanian deads as I do them with legs slightly bent going for a good stretch at the bottom and trying to use as little lower back as possible
135 x 12
225 x 12
315 x 10
335 x 6
DB Shrug
90 x 12
120 x 12
130 x 10
130 x 7
BB Shrug behind the back
315 x 12
405 x 8
405 x 8
then DB shurg 60 x 20, slow reps squeeze at top, stretch at bottom, get as much blood in there as possible
Leg press
3p x 15
6p x 6
9p x 12
10p x 5
7p x 15
Standing calf raise machine
50 x 12
130 x 6
190 x 10
210 x 6
210 x 5
drop set to 90 x 8
Hammes Strength Seated Calf
2p x 10
3p x 6
3p x 7
And done... I was doing higher volume for a little while but have switched back to less volume with more focus on increasing weights and reps especially in the 4-8 range.
Will post arms later today