YouBet33
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Alright guys, I recently started a log but had to drop the supplement due to side effects. I wanted to start this thread to log my current workouts and hold myself accountable daily. I havent recently got into an Eric Lilliebridge powerlifting 12 week program.
A little about myself
-age:24 (25 in two weeks)
-weight:250 (goal weight: 235 but currently don't really care)
-Been lifting for about 9 years now
-Bench Max: 335
-Squat Max: 405
-Deadlift Max: 435
I hope to reach 1500 pound total someday. I am a week deep into this program. My current sups include:
1. LGD Elite 3mg daily
2. Preworkouts: Alphamine, Performax Labs HyperMax, Mix of other samples to try
3. Protein: PES Select
4. Ergonine by PES Daily
Day 1 Bench
Warm up to 225, did one 1 rep after that at 245, 255,265,275
285X5 For final set,
added Slingshot, 300x5, 300x5, 315x5
DB Incline Fly: 5x15-20
20x20,20x20, 20x20, 25x20, 30x20
Later DB Raise 5x15-20
20lbsx15x4, 20lbsx20
DB Front Raise 5x15-20
20lbsx15x4, 20lbsx20
Rear Delt Fly 5x15-20
10lbsx20x5
Cable Pec Flys 5x15-20
15lbsx20, 20lbsx20, 25lbsx20x3
Tricep Pushdowns w/ rope 5x15-20
47.5x20, 55x3x20, 62.5x20
Reverse Grip Single Arm Cable Pushdowns 5x15-20
10x20, 15x20, 20x20 20x20, 25x20
Day 2 Deadlifts
Deficit deads off 2 inch platform
315lbsx2x5
315x5
Light Still Leg deadlifts 5x15
135, 155x4x15
Bent BB Row 5x10-15
135x15x3, 155x15x2
Hamstring Leg Curls 5x15
100, 110, 120, 130x15x2
Day 3 Squats after rest day
5 reps @ 86%
335x5, decided to go up to 365x1
Leg Press 5x15-20
360x20, 360x20, 450x20, 540x20, 540x20
Leg Extensions 5x15-20
100, 120, 140, 160, 180x20
Seated Calf Raise 70lbsx20x5
Day 4 Accessory Day
Lat Pulldowns 10x10-15
60, 75, 90, 105, 120x15, 135x12, 150x10, 165x10x2, 180x10
Seated Cable Row (tweaked back midway through) 1010-15
75, 90, 105, 120, 135, 150x15, 165x10, 105x10x3
Smith Machine Upright row (protect shoulders,light and controlled) 10x10-15
20lbsx15x5, 40lbsx10x5
Smith Machine Shrugs 10x10-15
135x15x10
Strict Hammer Curls 5x12-15
30x15x5
Preacher Curls (wide grip) 5x10-15 (count weight on bar only)
20lbsx15x3, 30x15x2
Seated DB Curls 5x10-15
20x15, 25x15, 30x10x3 Arms were dead
Decline Sit ups (BWX15X3)
Leg Raises on Bench (BWx15x3)
I hope you guys follow along and can give any input! I am always open to hearing opinions and improving my lifts. I love working out! If i dont get it in, Im one grumpy dude. Follow along in my goal of reaching a 1500lb total. First on my list of goals is to achieve a 400lbs bench. I have been told for years I would never reach it. I would love to record it and send a big FU to one kid that still thinks I cant reach it!
A little about myself
-age:24 (25 in two weeks)
-weight:250 (goal weight: 235 but currently don't really care)
-Been lifting for about 9 years now
-Bench Max: 335
-Squat Max: 405
-Deadlift Max: 435
I hope to reach 1500 pound total someday. I am a week deep into this program. My current sups include:
1. LGD Elite 3mg daily
2. Preworkouts: Alphamine, Performax Labs HyperMax, Mix of other samples to try
3. Protein: PES Select
4. Ergonine by PES Daily
Day 1 Bench
Warm up to 225, did one 1 rep after that at 245, 255,265,275
285X5 For final set,
added Slingshot, 300x5, 300x5, 315x5
DB Incline Fly: 5x15-20
20x20,20x20, 20x20, 25x20, 30x20
Later DB Raise 5x15-20
20lbsx15x4, 20lbsx20
DB Front Raise 5x15-20
20lbsx15x4, 20lbsx20
Rear Delt Fly 5x15-20
10lbsx20x5
Cable Pec Flys 5x15-20
15lbsx20, 20lbsx20, 25lbsx20x3
Tricep Pushdowns w/ rope 5x15-20
47.5x20, 55x3x20, 62.5x20
Reverse Grip Single Arm Cable Pushdowns 5x15-20
10x20, 15x20, 20x20 20x20, 25x20
Day 2 Deadlifts
Deficit deads off 2 inch platform
315lbsx2x5
315x5
Light Still Leg deadlifts 5x15
135, 155x4x15
Bent BB Row 5x10-15
135x15x3, 155x15x2
Hamstring Leg Curls 5x15
100, 110, 120, 130x15x2
Day 3 Squats after rest day
5 reps @ 86%
335x5, decided to go up to 365x1
Leg Press 5x15-20
360x20, 360x20, 450x20, 540x20, 540x20
Leg Extensions 5x15-20
100, 120, 140, 160, 180x20
Seated Calf Raise 70lbsx20x5
Day 4 Accessory Day
Lat Pulldowns 10x10-15
60, 75, 90, 105, 120x15, 135x12, 150x10, 165x10x2, 180x10
Seated Cable Row (tweaked back midway through) 1010-15
75, 90, 105, 120, 135, 150x15, 165x10, 105x10x3
Smith Machine Upright row (protect shoulders,light and controlled) 10x10-15
20lbsx15x5, 40lbsx10x5
Smith Machine Shrugs 10x10-15
135x15x10
Strict Hammer Curls 5x12-15
30x15x5
Preacher Curls (wide grip) 5x10-15 (count weight on bar only)
20lbsx15x3, 30x15x2
Seated DB Curls 5x10-15
20x15, 25x15, 30x10x3 Arms were dead
Decline Sit ups (BWX15X3)
Leg Raises on Bench (BWx15x3)
I hope you guys follow along and can give any input! I am always open to hearing opinions and improving my lifts. I love working out! If i dont get it in, Im one grumpy dude. Follow along in my goal of reaching a 1500lb total. First on my list of goals is to achieve a 400lbs bench. I have been told for years I would never reach it. I would love to record it and send a big FU to one kid that still thinks I cant reach it!