Working for the BIG 200

[barnzy7]

Shoulders/Traps

Decent workout, got a good pump. Im going to start writing things down at the gym. But the only thing to note here was the shrugs I was pleasantly suprised with. No half as moving 2cm either.

Shrugs 135x10/225x10/275x10/295x8

[barnzy7]

Spent the weekend with the girl, diet sucked, no training from thursday to monday.

Chest Today:

BB Flat 135x10/185x8/205x6/225x5/225x5

BB Decline 135x10/185x10/225x6

DB Incline 70x10/80x7/90x3

Abs 3x20

Forearm work superset with single arm db ext 3x30/3x10

CG Flat 135x10/135x10/135x9

Extreme Stretches 2x60sec

* No spotter today

Im going to be doing what I was talking about before. In 3 week cycles.

Week 1: Heavy/3-5rep, heavy acc work

Week 2: Med/Lightt 10-12 rep, med acc work

Week 3: Supersets

** Repeat.

Any suggestions? Just trying something new trying to get some growth

[barnzy7]

Legs

ATG Box Squats Barx10/135x10/185x10/225x6/245x4/255x3

HS Leg Press 4platesx10/6x10/8x7

HS Calf..wide/close/nuetral width/ 4platesx20/20/20..4x20/20/20..4x20/20/20

Ham Curls 130x10/140x10/150x5..130x5

Abs 3x20

** For the squats I have never felt like I go low enough, so I set a box up extremely low. It was 2 of those step up boxes for aerobics classes. The box was maybe 8in. probably 3 inches above my ankle. I have never gone this low before and def. felt it targeting a different area on my legs. they were 100x harder than I thought it would be.

[barnzy7]

Shoulders Today, Back tomorrow.

BB Shoulder Raises (Warmups)

Standing BB Shoulder Press barx10/65x10/95x3/115x2/135x5/140x5

Behind the Head 85x10/95x10/105x10

Arnolds 40x10/50x7/60x4

Abs 3x20

DB Raises 15x10/20x10/25x10


* starting a T-911 log tomorrow in the supplement section. hopefully It will give a little boost to some of my numbers and strength.

[barnzy7]

Back

Pullups Bwx15/Bw+45x5/BWx45x4

Deads 135x10/225x5/315x5/405x5

DB Rows 100x10/100x10/100x10

Abs 3x20

Standing Rows 1platex10/2x5/3x5/4x5

Behind Head Lat Pull 140x10/160x8/180x5

[barnzy7]

Had a shitty workout..

Chest/tri

BB Flat barx20/135x10/155x5/175x5/195x5/225x5/245x3

Incline 135x10/155x8/135x10

Decline 135x10/185x8/225x5

DB Flys 40x10/50x10/60x6

Abs 3x20

Dips BWx10/BW+45x8/BW+45x9

Extreme Stretches

Forearm work

[barnzy7]

Another shitty workout, I might add in another meal or just increase the size of the rest of them.

Legs

Squats(Parallel) Barx10/135x10/185x8/225x6/275x3/295x3..135x20 ATG

HS Leg Press 6px10/6px10/8px5..4px20

Cavles 4px20/20/20..4px20/20/20..4px20/20/20

Abs 3x20

SL Deads 135x10/225x10/225x10 (Off Box)

***
This is my new split, just going to see if it helps at all.

Day 1-Chest/Tri
Day 2-Legs
Day 3-Off
Day 4-Shoulders
Day 5-Back
Day 6-Legs
Day 7-Off


Any Suggestions or critiques?

[barnzy7]

Gym was closed yesterday so just had an extra off day.

Shoulders

BB Raises (Warmups) 3x10

Standing BB Press barx10/65x8/95x6/115x4135x8 PR!/155x3 PR!

Behind the Back 95x10/105x10/110x10

Arnolds 40x10/50x10/65x3.5

SS DB raises/1 arm tri ext...20x10/20x10/..25x10/20x10...30x10/20x10

Plate Raises (Failure) 45x15/35x20/25x30

Abs 3x20

** Dont know if the T-911 gave me a boost in strength today or what but it was nice. I was only going for 5x135 on the BB Press but for some reason it felt relatively light.

Weighed myself for the hell of it. last time I was 184lbs but it was on a different scale. Did it on the doctors scale today and was 184lbs on an empty stomach. By far this is the leanest Ive been at this weight.

[barnzy7]

Back

Deads 135x10/225x10/315x10/365x10..tried to max 415x1/455x0(I def could have got it. I had no straps and grip failed before I could lock out)

Wide Pull Ups BWx10/BWx10/BWx10

Super Set Smith Rows w/ DB Rows: 135x10/75x10..135x10/75x10..185x10/75x10

Abs 3x20

Seated Row Machine Rackedx10/Rx10/Rx10

BB Curls 65x10/85x10/105x10

Stretches


** Had a great workout, wish I didnt forget straps but didnt plan on trying to get a feel for my max. My forearms have never been pumped this much just crazy with veins and size.

Kind of a funny story. I doing deads and the guy working at the dest at planet fitness comes over and says sir you cant do that! I was like excuse me? he says you cant do that with the weight, your making too much noise and hes whispering to me as he says it. I say you have mats i can put under it? he says no thats not allowed either so I laugh put my head phones on and get back to training. He leaves. Next thing I know I look up and the asshole is back this time telling my I set the "lunk alarm" off and i WILL be asked to leave the gym if the weights make to much noise again. I pretended like I didnt hear him, the guy just sat there with his arms cross staring at me the entire time, I couldnt even touch the weights without him rolling his eyes or sighing like a bitch haha...end of my story.

[TheMilkMan]

Great job with the deads but you gotta get into a real gym... Planet Fitness is not the right spot for you man.

[barnzy7]

Originally Posted by TheMilkMan

Great job with the deads but you gotta get into a real gym... Planet Fitness is not the right spot for you man.

I know I do, but for now, in college, no money..all I can really afford is 9.99 a month for PF. I have the gym at school but even that only goes to 100lb DB's. I guess just work with what Im given for now.

[Biggin]

U do what U gotta do bro!!

[barnzy7]

Originally Posted by Biggin

U do what U gotta do bro!!

Fo sho!

[barnzy7]

Chest/tri

Incline BB 135x10/155x8/175x6/195x5/215x4/225x2.5(I think I had 3 but spotter didnt exactly let me finish)

Flat DB 80x10/90x8/100x3.5

Decline 135x10/185x10/225x5.5

DB Flys 45x10/55x10/60x6

Dips BW+45x7/BW+45x6/BWx10

Diamond Pushups BWx15/BWx15/BWx15 (Legs on Box)

Abs 3x20

Extreme Stretch 55x60(flat)/ 45x60(Incline)


**Some positives and negatives. was pleased with the Incline BB, wasnt happy with the DB Flat. I havent done DB's on flat for about 6 months, maybe more. When I was at it last time I could get 100's for about 8 or 10, so I will be using them a lot more often. Also was dissapointed with the dips. I have done BW+95 for 10 before so thats down. Its ok though Ill get back at it.

Question? I know what the PL's will say but for the BB, does this look like a decent workout or what would you change?

Thanks.

[barnzy7]

Legs on Tuesday, decided that from now on Im going ATG squats. I hit my calves with my hammys everytime and Im so sore. Im going to stick with that and just put my ego aside and use the weight I need to even if its lighter than usual.

Light Cardio on Wed. First time in a few weeks. Usually Im around 130 bpm, for some reason I was up around 150 just walking at 3.5 on a 15.0 incline, probably the extra weight/lack of cardio. Def made the legs feel better getting blood in there though.

Shoulders Today.

Had a good workout. dont have all the numbers but a couple comments. On standing BB Soulder Press I did things a little different rep range went 10/10/10/8/6/5/4/3/2/1

Failed on 170 for the 1. I got it half way up but couldnt lock out. I wasnt dissapointed tho as I have never done more than 155.

Also on the plate raises I was able to bang out a few more reps on each so was happy about that.

[Biggin]

Seems to me Ur strength is rising, which is an accomplishment for anybody!! Keep knocking bro, the door will open a little every training session. U will be pushing 170lbs in no time.

[barnzy7]

Back yesterday, got the best pump Ive ever had in my lats. I think Ive finally figured out how to really hit them.

Wide Grip Pullups I got BW+45x6/x5/x5

which is an improvement over the last time so Im happy with that. Going to just keep working at it.

[Biggin]

Ur sounding more confident in Ur training sessions, and I beleive U will execute Ur goals rather quickly!! Rome wasn't built in a day!!

[barnzy7]

Originally Posted by Biggin

Ur sounding more confident in Ur training sessions, and I beleive U will execute Ur goals rather quickly!! Rome wasn't built in a day!!

Thanks biggin! mirrors are still my biggest problem lol, of course they're everywhere in my dorm, its like they're trying to piss me off.

Light cardio Yesterday, going home today so Ill be at planer fitness later on, smith machines and light DB's for me today.

* since Im seeing some progress Im going to move the 1-T cycle further. Maybe til around the end of january when 2nd semester starts back up for me. If im still gaining I mine as well save it and see what I can do right now.

[barnzy7]

Was at PF again today, basically just super set everything and got in and out in about 40-45 min. No more than 30-45 sec in between sets.brought my little brother in today, hes starting to lift so maybe Ill have a partner from now on.

DB Incline 45x10/75x10/75x10/75x10

Smith Flat 135x10/185x10/225x6

Fly 40x10/50x10/60x8

Abs 3x20

Single Arm DB Flat(keeping 1 arm raised and then switching) 40x20/50x20/60x20

Single Arm Tri ext 20x10/20x10/20x10

Dips BWx10/BW+45x10/BW+90x9

Diamond Pushups x15/x15/x15

Extreme Stretches

Seems like a lot of volume but like I said just super set everything so it went fast and I was dead, especially on chest. Was very suprised I was able to bang out dips with BW+90, especially seeing how I was exhausted.