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#31
Mar 4 2016 06:54am
Keep up the good work. I'm not sure why everyone is saying your goals are too crazy. I think they are absolutely fine, realistic and obtainable.

Good luck.
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#32
Mar 4 2016 07:49am
Quote (chinky06 @ Mar 4 2016 06:54am)
Keep up the good work. I'm not sure why everyone is saying your goals are too crazy. I think they are absolutely fine, realistic and obtainable.

Good luck.


Thanks a lot. I am starting to see some progress and it feels good.

Comments like these are very encouraging as well. I appreciate it.
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#33
Mar 4 2016 07:30pm
Day 16 - Mar 4, 2016 - BACK

Dead lift 5x5- Based on 375 lb max
(2 minute rest in between sets)
  • 135 lbs x 5 (warm up)
  • 225 lbs x 5
  • 275 lbs x 5
  • 315 lbs x 5
  • 315 lbs x 5
  • 335 lbs x 3


Wide Grip Lat Pulls 3x8
(90 second rest in between sets)
  • 100 lbs x 8
  • 120 lbs x 8
  • 140 lbs x 8


Close Grip Lat Pulls 3x8
(90 second rest in between sets)
  • 100 lbs x 8
  • 120 lbs x 8
  • 140 lbs x 8


Cable Rows 5x5- Based on 200 lb max
(90 second rest in between sets)
  • 120 lbs x 5
  • 140 lbs x 5
  • 180 lbs x 5
  • 180 lbs x 5
  • 190 lbs x 5


Dumbbell Rows 5x12
(90 second rest in between sets)
  • 90 lbs x 12
  • 90 lbs x 12
  • 90 lbs x 12
  • 90 lbs x 12
  • 90 lbs x 12


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#34
Mar 5 2016 11:14am
Day 17 - Mar 5, 2016 - SHOULDERS

Seated Barbell Military Press 5x5 - Based on 135 lb max
(2 minute rest in between sets)
  • 95 lbs x 5
  • 105 lbs x 5
  • 115 lbs x 5
  • 115 lbs x 5
  • 135 lbs x 3


Dumbbell Shrugs 5x12 - 1 second pause at the top
(1 minute rest in between sets)
  • 100 lbs x 12
  • 100 lbs x 12
  • 100 lbs x 12
  • 100 lbs x 12
  • 100 lbs x 12


Seated Dumbbell Shoulder Press 5x5 - Based on 75 lb max
(2 minute rest in between sets)
  • 45 lbs x 5
  • 55 lbs x 5
  • 65 lbs x 5
  • 65 lbs x 5
  • 70 lbs x 5


Dumbbell Front Raises 3x12
(1 minute rest in between sets)
  • 25 lbs x 12
  • 25 lbs x 12
  • 25 lbs x 12


Cable Side Raises 3x12
(1 minute rest in between sets)
  • 15 lbs x 12
  • 15 lbs x 12
  • 15 lbs x 12
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#35
Mar 7 2016 05:07pm
Day 18 - Mar 6, 2016 - OFF

Day 19 - Mar 7, 2016 - OFF
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#36
Mar 8 2016 05:50pm
Day 20 - Mar 8, 2016 - LEGS

Weight: 167 lbs

Squat 5x5 - Based on 375 lb max
(2 minute rest in between sets)
  • 135 lbs x 5 (warm up)
  • 225 lbs x 5
  • 265 lbs x 5
  • 315 lbs x 5
  • 315 lbs x 5
  • 335 lbs x 3


1 Legged Extensions 5x5 - Based on 100 lb max (each leg)
(90 second rest in between sets)
  • 60 lbs x 5
  • 70 lbs x 5
  • 85 lbs x 5
  • 85 lbs x 5
  • 90 lbs x 5


1 Legged Curls 5x5 - Based on 80 lb max
(90 second rest in between sets)
  • 50 lbs x 5
  • 55 lbs x 5
  • 70 lbs x 5
  • 70 lbs x 5
  • 75 lbs x 5


Seated Calf Raises 5x12
(1 minute rest in between sets)
  • 150 lbs x 12
  • 150 lbs x 12
  • 150 lbs x 12
  • 150 lbs x 12
  • 150 lbs x 12
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#37
Mar 9 2016 03:24pm
Day 21 - Mar 9, 2016 - OFF
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#38
Mar 9 2016 08:57pm
Quote (spt_94 @ Mar 9 2016 03:24pm)
Day 21 - Mar 9, 2016 - OFF


I lied, I just got back from the gym. Will post the workout after this.
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#39
Mar 9 2016 08:59pm
Day 21 - Mar 9, 2016 - CHEST

Flat Barbell Bench Press 5x5 - Based on 225 lb max
(2 minute rest in between sets)
  • 135 lbs x 5
  • 155 lbs x 5
  • 190 lbs x 5
  • 190 lbs x 5
  • 205 lbs x 5 (2x unassisted, 3x assisted)


Dumbbell Incline Bench Press 5x5 - Based on 90 lb max
(2 minute rest in between sets)
  • 55 lbs x 5
  • 65 lbs x 5
  • 75 lbs x 5
  • 75 lbs x 5
  • 80 lbs x (4x unassisted, 1x assisted)


Barbell Decline Bench Press 5x5 - Based on 185 lb max
(2 minute rest in between sets)
  • 115 lbs x 5
  • 135 lbs x 5
  • 155 lbs x 5
  • 155 lbs x 5
  • 165 lbs x 5


Pec Deck 5x12
(1 minute rest in between sets)
  • 130 lbs x 12
  • 130 lbs x 12
  • 130 lbs x 12
  • 130 lbs x 12
  • 130 lbs x 9
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#40
Mar 9 2016 09:48pm
Strong as fuck!!!

How much do you weigh now?
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