working on a new routine

[JDid23]

Legs/abs/grip work

Squat
225x3
230x2
230x2
235x1
235x1

1 leg db rdl
45x8
45x8
50x10

Then did grip, calves, abs in that order
Static holds double over grip
165, 155, 145
Standing calves
105x8, 100x10, 95x12
Weighted declines
10lbs x 12, 10 lbs x 10, 18 lbs x 8
Superset with 8 leg raises

Farmers walks- 3 sets with 75 lb dbs
Seated calves- 52.5 x 8, 50 x 10, 47.5 x 12
Finished with abdominal pulldowns


Decent workout.. Some reps of squats feel much easier than others, and I like the slow, steady progression on my lifts.

Got casein today. Going to take it only after a really good workout day before bed to save cash.

 

[Tblock1]

nice to see the squats coming back up! What is your bodyweight at now?

 

[JDid23]

thanks man... i'm pretty satisfied with the way squats are going. 275 is my PR, and i'm only 40 lbs under right now and increasing every week. and i'm getting pretty fuckin deep on them. i had my bw checked twice the past few weeks and one time it was 182, other time was 183.

Also, how does my meal plan look? I usually wakeup, run (sometimes), then have breakfast, then lift.

Breakfast: Oatmeal, Eggs. Blueberries, Multi vitamin
PWO: Whey Shake, Banana
Lunch (varies, today i had a grilled chicken sandwich with lettuce, onions, cheese, and ranch on whole wheat bread)
Snack: (also varies)... sometimes peanut butter, sometimes a protein bar, string cheese, some sort of protein to hold me over till dinner. I want to make this more consistent though and probably bigger.
Dinner: (varies)- my mom's a chef. it's typically chicken, meat, or fish with a salad and potatoes/veggies.
Snack: Almonds, Green Tea.. going to add a vegetable too.

That would be a typical day plus/minus a few things. I've gotten into the habit of eating more, but i know it still has tons of room for improvement. Any suggestions are more than appreciated. As i stated in my last post, I'm also going to take casein, but since i want to save cash, only before bed on the day of a really good workout.

 

[ExtraMile]

Looks good enough to make progress for now man. Aslong as the serving sizes of eggs and meat are decent sized.

 

[JDid23]

Looks good enough to make progress for now man. Aslong as the serving sizes of eggs and meat are decent sized.

they usually are for the most part...

Chest/Tris today.

Flat DB Bench
25x10
40x10
50x10
55x10
60x9 (+2 from last week)
55x8
50x9
45x10

Cables
20 KG
15 KG
10 KG
20 KG
15 KG
10 KG

- forgot reps

then i did 5 sets of skull crushers with 25 lb DBs, 20 lb DBs, 15 lb DBs... and some pulldowns

ended with tri sets of DB Press, Bent over laterals, and Front raises... 10 lbs for press, 5 lbs for laterals and raises... and my shoulders felt fine. also did some stretching... after about a month or two, i'll test my luck with inclines, dips, declines, and even flat barbell bench... now, i just want to get my DB Bench back up to 70 lb DBs x 8-12

 

[JDid23]

Back/bis

Deadlift
275x4
285x4
290x2
290x2

Then did db rows,hypers, some sets of cable rows, biceps and forearms. Was in a rush today since I got back late from the city and the gym closes early on Fridays so I didn't write anything down after deads. Since I'm going on vacation a week from tomorrow, I want to workout more the next week so I'm probably gonna squat tomorrow. If I don't feel good squatting heavy cuz of deadlifts today I'll go light.

 

[JDid23]

alright, time to add/alter some things to my current workout. I currently do back/bis -> legs -> chest/tris with some light shoulder prehab work..


Back/Bis
Deadlift
DB Row
Pullthroughs
Cable Rows
Hypers
Biceps

Legs/Grip work
Back Squat
1 leg SLDL
Front Squat OR Bulgarian split squat (depends if rack is open)
Static Holds
Standing Calves
Farmers Walks
Seated Calves

Chest/Tris/Shoulders

Flat DB Bench
Cable Crossovers
DB Skull Crushers
Tricep pushdowns
Shoulders- superset light DB OHP, lateral raises, front raises


Basically, the only thing i'm doing is adding 1 assistance exercise for squats and deads. Pullthroughs helped my DLs tremendously last time i did them, and i'm hoping that some higher rep leg work with front squats/bulgarians can help my squat.

Also, for chest/tris, i'm only doing flat db and cable crossovers for the next 1-2 months because of my shoulder... and i'm doing a lot more sets of them to compensate. Same with the reason i'm only doing DB rows/cable rows for back and not pullups.

I haven't been this motivated in at least 1 full year. I'm ready to hit the gym hard this summer, and hopefully end it with some PRs in my deadlift and squat. Lessss go

 

[NBAfan#21]

Do you have a planned reps range for deadlift, squats and bench or do you just got by how you feel?

 

[JDid23]

Do you have a planned reps range for deadlift, squats and bench or do you just got by how you feel?

yeah... i made a plan for progression

Deadlift
Workout 1- 270x4, 280x4, 290x2, 290x2
Workout 2- 275x4, 285x4, 290x2, 290x2
Workout 3- 275x4, 285x4, 295x2, 295x2
Workout 4- 280x4, 290x4, 295x2, 295x2
Workout 5- 285x4, 290x4, 295x4
Workout 6- 285x4, 290x4, 300x2, 300x2
Workout 7- 300x2, 305x2, 315x2
Workout 8- 295x1, 300x1, 305x1, 310x1, 315x1, 320x1... this day will go by how i feel

Squat
Workout 1- 225x3, 225x2, 230x2, 230x2, 235x1
Workout 2- 225x3, 230x2, 230x2, 235x1, 235x1
Workout 3- 225x3, 230x3, 230x3, 235x1, 240x1
Workout 4- 230x3, 230x3, 235x2, 235x2, 240x1
Workout 5- 230x5, 235x2, 235x1, 240x2, 245x1
Workout 6- 235x3, 235x3, 240x2, 245x1, 250x1
Workout 7- 240x3, 245x2, 250x1, 250x1, 255x1
Workout 8- 225x8, 230x5, 240x3, 245x1, 265x1

just finished squat workout #3, and #2 for DLs yesterday.



Legs today. Felt a bit harder, but understandable since i did DLs/hypers yesterday.

Squat
225x3
230x3
230x3
235x1
240x1

1 leg DB SLDL
50x8
50x8
50x8

Then i did 2 sets of light bulgarians (i want to run tomorrow so i kept these light), and calves/abs. I skipped the grip work today because i am planning on DLing in 2 days and want my grip to be fresh for that workout.

 

[NBAfan#21]

oh ok cool. its nice that you already know what weights you gonna use. I usually just go in the gym and try to lift whatever i can for 5sets of 5 or 8 sets of 3