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working on a new routine
- Thread starter JDid23
- Start date
I hate to break it to you but your calves arnt gonna suddenly grow loads unless your growing all over and gaining bw, I dont mean to put you down but you told be you havnt really gained any bodyweight since u started, ok maybe you have gained a few lbs of LBM which is why people have said (including me) your upper back and shoulders looked bigger and you seem to have made some progress since last progress pics but your calves will only grow at the rate of your other bodyparts, if not slightly slower unless u have the genetics for big calves, no matter what training you do...
nice workout though and you are damn close to squattin 2 plates! You should have it in 2-3 weeks from now!
JDid23
New member
I hate to break it to you but your calves arnt gonna suddenly grow loads unless your growing all over and gaining bw, I dont mean to put you down but you told be you havnt really gained any bodyweight since u started, ok maybe you have gained a few lbs of LBM which is why people have said (including me) your upper back and shoulders looked bigger and you seem to have made some progress since last progress pics but your calves will only grow at the rate of your other bodyparts, if not slightly slower unless u have the genetics for big calves, no matter what training you do...
nice workout though and you are damn close to squattin 2 plates! You should have it in 2-3 weeks from now!
yeah i know- i've been eating more lately, and by the end of the month i guarantee i am going to weigh more than 160. I will hit my calves harder next workout- it's all about steady progression and seeing gains for me at the moment.
Thanks man- i can probably squat 225 fine right now, but i don't want to risk anything- as i said steady progression all the way
JDid23
New member
time for a goals check- already killed the deadlifts, squats are coming, and bench will be harder, but i think i can get it!
End of March
225 squat
265 deadlift
170 bench
End of the year (providing i stay injury free, all will be very doable and i can probably hit that deadlift now or very soon for a 1RM. As Andalite tells me though, don't look at the next session as to how it will help the next session- look at it as how it will help you in the future.
285 squat-- 315
315 deadlift-- 365
200 bench-- 225
End of March
225 squat
265 deadlift
170 bench
End of the year (providing i stay injury free, all will be very doable and i can probably hit that deadlift now or very soon for a 1RM. As Andalite tells me though, don't look at the next session as to how it will help the next session- look at it as how it will help you in the future.
285 squat-- 315
315 deadlift-- 365
200 bench-- 225
JDid23
New member
excellent workout today besides having to cut time short because my dumbass friend got lost on our way home for 45 min- had to leave.
Deadlift
135x6
155x3
185x3
225x3 (left under/right over from here and rest of sets)
245x2
265x5- tied PR first set
265x5- PR 2nd set
255x5- PR 3rd set
Front Squat (less warmups cuz working in)
95x3
115x3
140x5- PR
145x4- PR
150x3- PR
Bench
45x8
95x5
115x3
135x1
150x3- PR 3x3 and weight used
150x3
150x3
Chest Supported Row
30 lbs x10- PR 3x10
30 lbs x 10
30 lbs x 10
Cable Pullthroughs (first time i had the urge to work biceps so i did that instead cuz i had to leave after)
Biceps
DB Curls 20 lbs x 12
Incline DB Curls with 15 lbs- 2-3 sets.... had to leave after or would have kept track
Comments: First 265 set of deads wasn't even that hard!! 2nd set was pretty hard for my grip, but i managed, and the 3rd set wasn't bad either. Front Squats i felt like i could have used some more warmup after my 140 as that was very challenging and i sacrificed form on the last rep with 140 and 145, but 150 was pretty dam good. Chest Supported row i would have done another set- not that hard but gradually increasing and focusing on mind muscle. I wanted to do pullthroughs, but i've never wanted to work bi's more than i did today (since my right one is my weakest link) so i did them.
Deadlift
135x6
155x3
185x3
225x3 (left under/right over from here and rest of sets)
245x2
265x5- tied PR first set
265x5- PR 2nd set
255x5- PR 3rd set
Front Squat (less warmups cuz working in)
95x3
115x3
140x5- PR
145x4- PR
150x3- PR
Bench
45x8
95x5
115x3
135x1
150x3- PR 3x3 and weight used
150x3
150x3
Chest Supported Row
30 lbs x10- PR 3x10
30 lbs x 10
30 lbs x 10
Cable Pullthroughs (first time i had the urge to work biceps so i did that instead cuz i had to leave after)
Biceps
DB Curls 20 lbs x 12
Incline DB Curls with 15 lbs- 2-3 sets.... had to leave after or would have kept track
Comments: First 265 set of deads wasn't even that hard!! 2nd set was pretty hard for my grip, but i managed, and the 3rd set wasn't bad either. Front Squats i felt like i could have used some more warmup after my 140 as that was very challenging and i sacrificed form on the last rep with 140 and 145, but 150 was pretty dam good. Chest Supported row i would have done another set- not that hard but gradually increasing and focusing on mind muscle. I wanted to do pullthroughs, but i've never wanted to work bi's more than i did today (since my right one is my weakest link) so i did them.
JDid23
New member
today was decent..
Hang Clean/Power Clean (sticking to power cleans here on out)
Hang Cleans- 45x3, 65x3, 95x3, 110x3
Power Clean
135x3- PR 4x3
135x3
135x3
135x3
Squat
45x5
95x3
115x3
135x3
155x3
175x1
190x5- PR 2x5
190x5
145x12- PR x 12
105x21- PR x 20 (just wanted 1 more)
Pullups- BW + 5 pounds
5- PR 3x5
5
5
Incline DB
30s x 8
45s x 8- PR 3x8
45s x 8
45s x 8
Grip Work
Static hold @ 155- 33 seconds- PR
Farmers walks- 1 arm with 70 pounds- 2 back and forth trips in the tredmill room per arm- PR
Swimming- 5 laps.
Comments: i was so fucking tired this morning.... only ate yogurt and a banana with a lot of water and vitamins. I dropped a 45 i was taking off to put onto the bar during cleans, so that was kind of my wakeup call. Form was good according to the guy watching me. I also looked like shit today during squats when i was looking @ myself in the mirror, but i fucking pushed hard and there was one guy behind me yelling up at the end of each hard rep with 190, 145, and 105 so that kind of helped. Pullups i only used a 5 pound weight between my legs and it fell after the 5th rep onto my ankle lol.. going to use a DB between my feet from now on. Incline DB was solid, and so were static holds. farmers walks were sweet. Gym was so empty after everything me and my friend decided to do them.
Hang Clean/Power Clean (sticking to power cleans here on out)
Hang Cleans- 45x3, 65x3, 95x3, 110x3
Power Clean
135x3- PR 4x3
135x3
135x3
135x3
Squat
45x5
95x3
115x3
135x3
155x3
175x1
190x5- PR 2x5
190x5
145x12- PR x 12
105x21- PR x 20 (just wanted 1 more)
Pullups- BW + 5 pounds
5- PR 3x5
5
5
Incline DB
30s x 8
45s x 8- PR 3x8
45s x 8
45s x 8
Grip Work
Static hold @ 155- 33 seconds- PR
Farmers walks- 1 arm with 70 pounds- 2 back and forth trips in the tredmill room per arm- PR
Swimming- 5 laps.
Comments: i was so fucking tired this morning.... only ate yogurt and a banana with a lot of water and vitamins. I dropped a 45 i was taking off to put onto the bar during cleans, so that was kind of my wakeup call. Form was good according to the guy watching me. I also looked like shit today during squats when i was looking @ myself in the mirror, but i fucking pushed hard and there was one guy behind me yelling up at the end of each hard rep with 190, 145, and 105 so that kind of helped. Pullups i only used a 5 pound weight between my legs and it fell after the 5th rep onto my ankle lol.. going to use a DB between my feet from now on. Incline DB was solid, and so were static holds. farmers walks were sweet. Gym was so empty after everything me and my friend decided to do them.
JDid23
New member
Pretty good
Squat
45x3
95x3
135x2
155x2
175x1
185x1
195x1
215x2- PR 2x3 and weight
215x2
215x2
Overhead Press
45x5
65x5
75x5
85x5
95x5- PR
70x10- PR
DB Row
40x7
50x7- PR 3x7
50x7
50x7
Nelson's calf routine- 95 pounds rest pause 75 reps- PR
Triceps- Superset DB Skull crushers with DB CGBP... all done for 10 reps
15 lbs
15 lbs
20 lbs
Comments: Pretty good squats- felt somewhat heavy, but not tooo heavy. Overhead was good- probably could have busted out 1 or 2 more reps with 95 pounds, DB Row was strict with my right arm so i am happy with that, Nelson's calf routine was hard, but not as hard as usual, and triceps were burning baby!! Wanted to go regular CGBP but bench was taken by 3 people. Going to our school bball game tonight- our teams playing for the finals in our division for states and we're tailgating, so i'll get some more food in me
Squat
45x3
95x3
135x2
155x2
175x1
185x1
195x1
215x2- PR 2x3 and weight
215x2
215x2
Overhead Press
45x5
65x5
75x5
85x5
95x5- PR
70x10- PR
DB Row
40x7
50x7- PR 3x7
50x7
50x7
Nelson's calf routine- 95 pounds rest pause 75 reps- PR
Triceps- Superset DB Skull crushers with DB CGBP... all done for 10 reps
15 lbs
15 lbs
20 lbs
Comments: Pretty good squats- felt somewhat heavy, but not tooo heavy. Overhead was good- probably could have busted out 1 or 2 more reps with 95 pounds, DB Row was strict with my right arm so i am happy with that, Nelson's calf routine was hard, but not as hard as usual, and triceps were burning baby!! Wanted to go regular CGBP but bench was taken by 3 people. Going to our school bball game tonight- our teams playing for the finals in our division for states and we're tailgating, so i'll get some more food in me
