Winter workout

Take a week off, you've been hitting it hard.

Lol, I love how you said you feel weak but gota new dl pr. That's what happened to me when I said I felt like **** and got a new pr in OH pressing or squatting...

But yeah, take a break man.
 
Day 43:

So i took 2 days off agian. I think it helped this time. I feel alot better.

DB flat bench: 80x6, 95x6, 95x5, 105x5, 105x3

DB incline bench: 80x6, 85x6, 85x5, 90x4, 90x4

DB shoulder press: 55x6, 60x6, 60x5, 65x5, 70x4

Dips: 8x6

Db Lateral raise: 20x6x3

Cable fly's: 6x4

Im trying to take it a little easy this week. I droped 2 sets of bench press on my bench press days becuase i felt i was over doing it. I weighed myself in the locker room and it said 204lbs. At least im not losing any weight. I also completly stopped taking any supplements. I am going to lay off supp for 1 month. Then get some again.
 
Day 44:

Squat: 135x8, 225x6, 225x6, 245x6, 255x5, 135x10

Leg press: 6platesx 6x3

Leg extension: 110x6, 170x5, 190x6
 
Day 45:

Pull-upps: 4x4

Bent over rows: 135x7, 155x5, 155x5, 175x4, 135x7

up-right row: 110x5x5

Lateral pull down: 5x5

Seated row: 5x5

DB reverse curls: 40x5x3

Reverse curls: 80x5x3

Hammer curl: 40x5x3

Cable curls: 6x4

Did some sit-ups and some other stomach work.

Im having a terrible time with my diet right now. I only eat about 3 times a day. I know this is a bad thing but i really dont have no choice. I also eat whatever i can find becuase i dont have enough money to buy healthy foods. its hard to put in the 6 meal a day when working part time and being a full time student with no money. I just hope this doesnt effect my workout or body image that bad.
 
Just do the best you can man. Good job on the progress, saw those pics in the photo section. You made some awesome progress!
 
Cnatboy said:
Just do the best you can man. Good job on the progress, saw those pics in the photo section. You made some awesome progress!
Click to expand...

Thank you cnatboy, goodluck to you too.

Day 46:

Flate bench press: 135x10, 225x5, 245x4, 245x3, 225x5, 225x5, 135x10

Incline bench press: 135x8, 225x3, 185x6, 185x5, 195x5, 195x5

Cable fly's: 6x4

Dips: 9x, 8x, 7x, 7x,

DB shoulder press: 60x5

Military press: 110x5, 90x5, 80x5, 80x8,

DB military press: 30x10, 30x8,

Lateral raise: 20x8x2

My gym is going to be closed for 1 week starting tommarow. That really sucks. Now i am going to have to work out at home.
 
Day 46

I cannot squat with my home equiptment and my back and arms are kinda sore so i decieded ill do chest and shoulder.

Flat bench: 135x10, 225x6, 245x5, 245x4, 225x6, 225x5

Incline bench: 135x8, 185x8, 205x5, 185x7, 185x6

Cable fly's: 15x2

Military press: 115x8, 115x7, 115x6

shoulder press: 30x10

Lateral raise: 7x2


Im going to go easy this month. Up my reps and lower my volume by 10%.
 
Day 48:

BB curl: 65x15, 65x13, 65x10

BB Skull crushers:65x10x3

BB reverse curls: 65x12, 65x10x2

Cant wait for my gym to open. I think they open agian on jan 2. Working out at home blows. No hot babes to see:(
 
Day 49:

Flat bench press: 135x12, 225x8x2, 225x6x2

Incline bench press: 135x10, 185x6x3

Cably fly's: 20x3

Military press: 115x7x2, 115x6x2

Lateral raise: 9x3


In about 10-14 days i am going to start taking supplements agian. I planned to take one month off. This is going to be my final supplemet stack for my bulk phase. I am debating if i should stack (superpump250, Leukic, and cell-tec hardcore) or (Gakic, Leukic, and cell-tec hardcore). All i know for sure is that im going to take cell-tec hardcore. I heard lots of good things about superpump250 but i also heard lots of things about NO-explode and that barely effected me. So im not so sure. Well i got about 2 weeks to think about it. Oh and money is not an issue.... Im getting fanancial aid in 10 days. $2600 :D.
 
Day 50:


My Back is sore as hell!!!! Im not gonna do no back exercises untill my next pull day.

Upright rows: 10x4

BB curl: 10x4

BB reverse curl: 8x4

Something similar to skullcrushers: 12x3

Forearm curl: 20x4

Im taking it easy this whole week becuase i felt i needed to rest for a good week. My gym Opens on jan 2nd, i cant wait. Im also enjoying the 3 weeks off from school.

My bulk Ends on March 1st
My goals for March 1st are:

Bench Press: 315x1 clean
DeadLift: 405x1
Squat: 350x1 (405x1 on smith machine)
 
Day 51:

Before i went to the gym i was helping my old highschool teacher move some furnature. I had to move some big ass dressers and she lived upstairs. After i was done my arms were dead. It was worth it tho. She took me out to eat.

Flate bench press: 185x10, 225x6x3

Incline bench: 185x6x3

Cable fly's: 7x3

Skull crushers: 60x10x3

Dips: 8x3

Upright rows: 100x10x3

Shoulder press: 50x8x3, 20lbx20

Lateral raise: 8x4
 
Day 52:

My arms are very sore, especially my forearm.


Squat: 135x12, 225x10, 245x6, 245x5

Leg press: 4plate each sidex 12, 5platex10x2

Leg extension: 90x12, 150x8, 150x7, 150x5

After all that leg workout i was walking very funny.
 
Day 53:

flate bench press: 135x12, 225x8, 225x6 (the 7th one got stuck on my chest with clips on bar and being at home with loud music!!! scary moment) 225x7 (with sis spoting me :D)

Incline bench press: 135x10, 185x7, 185x7, 185x6

Cable fly's: 20x3

Upright rows: 115x8, 115x7, 115x6

Military press: 115x7, 115x7, 115x6


So i just finished buying my supplements. They are: Gakic, Leukic, cell-tech hardcore. Damn it was expensive! I know some people hate muscle tech but i had to try this stack. Ive always wondered how much i could gain if i take it. So i am going to try. My order should come in by tuesday. Before i take these supp imma max out bench, squat, and deadlift so i can compare and see if the supp helped me. I am just waiting to start my stack. CAnt wait!!

DB shoulder press: 30x15

Some sort of lateral raise 9x3
 
Last edited:
tonymcclellan said:
Ever thought about a full body routine?

.
Click to expand...

Before i started doing split workouts i did full body routine. I compared the two and split works best for me. But i will do full body routine when i start cutting.

Day 54:

So today i wanted to max out my deadlift and i did.

Deadlift: (warm-up) 225x5, 315x2, 365x1, 385x1 (new record)

Bentover rows: 135x8x4

Lateral pull downs: 120x8x3

Seated rows: 120x8x3


So my max deadlift is 385lbs as of today. I will max out my deadlift agian after i take those supplements to see how much stronger i get.
My current weight as of today is 200lbs.
Cant wait untill my bulk starts agian. It will last 2 months i think....
 
Day 55:

Wanted to max out my squat.

I normally dont do squats on smith machine but since i was trying to max out i did smith machine.

Squat: 225x4, 315x2, 335x2, 345x1( My 1RM)

Leg extenstions: 130x10, 190x6x3

My next max out will be bench. Im hoping for a clean 275.
 
Merciless said:
Supplements haven't gotten there yet?

How long after the supplements are you going to check your 1RM's again?
Click to expand...

I got the supplements yesterday but i encountered a problem. Two days ago i went to the snow and went sleding and played tackle football in the snow. I was hot and was sweating. The next day all my joints and ligaments or whatever you call them hurt like hell. When i went to the gym i couldnt even Bench 225 for 3. I was in so much pain i went home and didnt finish my workout. Today i took my supplements but it didnt matter becuase i was still in a lot of pain. My elbows, wrists, shoulders and knee caps all hurt. I dont know what happend. This never happend to me ever before.

I will do my 1RM agian In about 3 weeks.

Day 56:

Flat bench press: 135x10, 225x6, 245x5, 245x4x2

Incline bench press: 185x5x2, 185x4x2

Dips: 10x3

Shoulder press: 55x6x4

Upright row: 110x5x4

Standing chest press with cable: 10x, 7x

I couldn't take the pain anymore so i stopped and went home early. :mad: :mad: :mad: this suxs

So i started taking my supplements today which are: Gakic, Leukic, anc cell-tech hardcore. During my workout i did feel alot more endurence then normal but i couldnt bare the pain in my elbows so i cant say how much strenght i gained.
 
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