Working for the BIG 200

[barnzy7]

Starting a new log with new goals in mind.

I havent maxed in about a year, the following are estimated on the lower end so I can continue to make slow but steady progress.

Current Stats:
Age-20
Weight-182lbs
Height-5'9
BF%-13-15

Bench: 225x6
Squat: 290x6
Deadlift: 385x6

Goals (By Spring):
Weight:200-205
BF%-10-15

Bench: 275x5
Squat: 315x5
Deadlift: 425x5

Training:

Week A: Upper/Lower/Upper
Week B: Lower/Upper/Lower

Mon/Wed/Fri

Tue/Thursday- Light Cardio 30min Treadmill, 3.5 speed, 15.0 Incline.

Depending on fat gain weekends will be taken off or used for light cardio.

Upper/Lower will consist of Main compound lift with 5-6 warmups followed by 2 working sets of 5. Each day will have 2 accessory lifts 3x10. Abs 3x20 everyday. Will also be doing DC Extreme Stretches.

Diet:

Eat every 2-3 hrs. Ideally it will be a clean diet, but living at college sometimes my hands are tied with the choices and not having enough money to cook for myself everyday.

This is what I want it to look like.

Meal 1: 6 egg whites, 2 whole eggs, 1c oatmeal, 1 banana

Meal 2: 2 Scoops Protein, Tbs Natural PB

Meal 3: 1c rice, 1.5c celery or leafy green/ 1tbs hummus/ grilled chicken

Meal 4: 1c oats, 2 scoop protein

Meal 5: 4 egg whites

Meal 6: 1c rice, 1c veggies, grilled chicken/fish/steak, legumes

Meal 7: 1 scoop protein, 1 tbs PB

Meal 8: 1scoop whey, 1 scoop casein

Supplements:

Glucosamine/Chondroiton w/MSM
Arginine Ethyl Ester
Flax Seed Oil
Multi Vitamin
Creatine Mono
Fish Oil

Thinking of Adding some CLA from PP. (Thoughts?)

In a couple months, probably around Thanksgiving I will be putting together a short cycle. This is what it will consist off:

Cycle:

Week 1-3: 5 Pumps 1-T
Week 4-6: 5 Pumps 1-T
Week 4-6: 350mg T-911

PCT: 6 Pumps Sustain Alpha
PCT: 50mg Clomid ed for 25days

*May throw in some Anavar as well.

I think that pretty much covers it any Thoughts, Criticism, Suggestions are all welcome.

 

[barnzy7]

Lower #1

Squats barx10/135x10/185x8/225x6/245x4/290x5/290x5

Cleans 135x10/135x10/135x10

Leg Ext/Ham Curl/Calf sled Super Set 3x10/3x10/3x10

Upright Rows 3platesx10/3+25x10/3x10

Abs 3x20

 

[barnzy7]

Tuesday- 30 min treadmill 15 incline 3.5 speed

Wed- Upper

BB Flat Bench Barx20/135x10/155x8/175x6/195x4/215x2/230x5/230x5

Standing BB shoulder Press 2 warmups/3x10

Wide Grip Pull Ups 2 warmups/BW+20x10/BW+10x10/BWx10

Abs 3x20 superset with calf work

Forearm work

Extreme chest stretch 50x60(Flat)/40x60(incline)

* on a side note, Ive never been able to break 186lbs, and I was a much higher bf% than I am now. Since I have been trying to bulk I have gone from 168 to 182 where I am now. My goal is to get to 200 but at the same time do not want to be a fat 200 and then have to cut all the way to 170 to look good. Ideally Id like to be able to walk around next year at 180-190 at around 10%bf.

 

[barnzy7]

Had a Decent workout, going with the family for until monday so will probably take 3 days off this weekend and move my split to Tuesday/Thursday/Saturday for next week, unless I can make it to a gym thats open on Monday.

Squats barx15/135x10/185x8/225x6/245x4/265x2/295x5/295x5

Dead Lifts 2 warmups....315x10/335x10/315x10 *Havent done these in a while, was happy to see I hit 335x10 for PR

Low Cable Triangle Rows/Calve Sled..160x10/4platesx45..180x10/4x45..200x10/4x45

Abs 3x20..Foraram work 3x20

Extreme Ham and Back Stretches

 

[barnzy7]

Yesterday: ligh cardio

Today: BB Flat Bench 135x10/135x10/155x8/175x6/195x4/215x2/230x5/230x5

DB Incline 70x10/70x10/80x7

Pullups BWx10/BWx10/BWx10

Abs 3x20

Forearm work 3x20

Extreme chest stretch 50x60(flat)/40x60(incline)

* diet sucked this weekend, didnt feel too strong in the gym, starting to get a cold etc. Not feeling the cold weather too much.

On a side note, I def feel like Im getting bigger and can see improvements, but dont feel like Im making much progress in the way of strength.

 

[barnzy7]

Wanted to get back on my split so went again to day to get back on track.

Squats Barx10/135x10/185x8/225x6/245x4/265x2/295x5/295x5

HS leg press 4platesx10/6platesx10/8 platesx10

Calf sled 4platesx45/4x45/4x45

DB Rows 100x10/100x10/100x10

Abs 3x20

Extreme Ham and Back Stretch 2x60

 

[outlawtas]

Honestly, I don't think your doing enough for your workouts. Not enough exercises, not enough reps on the big ones. You should be hitting 8 minimum on your max lifts not less than that. And I think you need to be incorporating different exercises.

 

[barnzy7]

Honestly, I don't think your doing enough for your workouts. Not enough exercises, not enough reps on the big ones. You should be hitting 8 minimum on your max lifts not less than that. And I think you need to be incorporating different exercises.

Any Suggestions? Ive been trying to read up on DC, I might try it but havent decided yet.

 

[outlawtas]

Well, your doing good with the big 3, but could incorporate more compound lifts. Something like:

Chest
Benchpress - 1-2 warmup, 3 sets of 8-10 max weight
Incline Bench 3 x 8-10
Incline Smith or Machine press - 3 x 8-10
Freeweight or Machine flyes - 3 x 8-10

I've never been a fan of "fad" training (ie: developed systems of training). Bodybuilders have been training the same way for years and years and you need to adopt your own training style. Even programs like FST-7 are closely based on what bodybuilders did 30 years ago.

 

[barnzy7]

Got it, I switched things up today, within the next week or so Im going to make up a new split and what not. I got a much better pump today anyways. Still did some of the same lifts but this will be the last week without switching it completely up.

Flat Bench 135x10/155x10/185x10/205x10/210x7.5

DB Incline 70x10/70x8/70x8 (10 sec neg on last rep)

Machine Shoulder Press 100x10/80x10/80x10

Behind Back Lat Pull 3x10

Abs 3x20

Pull Ups 3xfailure

Diamond pushups 2xfailure

Extreme Stretches

** More volume than usual, strength wasnt down, I just got tired because, assuming Im not used to lifting in the rep range anymore.

Whole workout took about 1hr

 

[barnzy7]

I should have my new training routine set by wed.

Light cardio/core on sunday, took sat off.

Today:

Pull Ups BWx15/BWx10/BWx8

Lat Pull Down 3x10

Uprtight Rows 3platesx10/3+25x10/2x20

Abs 3x20

DB Rows 100x10/100x10/100x10

BB Curls 45x10/65x10/85x10

Hammer Curls 30xfailure

10 min stretching.

 

[TheMilkMan]

Barnzy... It all depends on what you're looking to do. If you looking to be strong stick to what you were doing. If you're looking to be bigger and not necessarily as strong, train like a BB.

 

[outlawtas]

Barnzy... It all depends on what you're looking to do. If you looking to be strong stick to what you were doing. If you're looking to be bigger and not necessarily as strong, train like a BB.

What Milk said is true, I assumed that you were aiming for size considering the name of the thread was "The Big 200" (ie a weight not strength goal).

If strength is your main focus, you can still easily hit 200lbs with the proper diet while achieving your lifting goals.

 

[barnzy7]

Barnzy... It all depends on what you're looking to do. If you looking to be strong stick to what you were doing. If you're looking to be bigger and not necessarily as strong, train like a BB.

I know that, I guess I figured it would be easier to get to my goals lifting for strength, but in all honesty I would def. sacrifice some strength to be bigger/look better

 

[barnzy7]

What Milk said is true, I assumed that you were aiming for size considering the name of the thread was "The Big 200" (ie a weight not strength goal).

If strength is your main focus, you can still easily hit 200lbs with the proper diet while achieving your lifting goals.

I am aiming for size, I would like to hit both size and strength goals. My diet is good, I do feel its my training thats making gains so slow, and the fact Im natural. I have made good gains in strength and size on this routine, but think maybe it is time to switch it up, if I stop growing I can always switch back and just chalk it up to a learning experience

 

[barnzy7]

I got to the gym expecting to do legs, there was literally 50 track kids there on every squat rack and machine possible. They were there an hr later when I left so Im happy with my decision.

On another note the increase in volume is kicking the shit out of me right now. I have no where near as much stamina as I did before.

Chest:

Incline BB barx20/135x10/155x10/175x8/195x5.5

DB Flat 70x10/80x9.5/90x5.5

CG Flat 135x10/135x10/135x10 (struggled on these)

Flys 40x10/40x10/40x10

Abs 3x20

Diamond pushups 3xfailure

Extreme Stretches 45x60

 

[barnzy7]

Last 3 days:

Light cardio.

Shoulders- cant remember the lifts but its fair to say I have 0 stamina from lifting more like a power lifter the last half year. I am sore as anything right now.

Today- Shitty leg workout but got a great pump and did some different things.

Squats barx10/135x10/185x10/225x6/245x4/265x2/295x5(not happy with depth/it was parallel at best). 135x20

Hammer Strength Leg Press. 4platesx10/6platesx10/8platesx5/4 platesx20

Ham Curls 120x10/130x10/140x10

Kicked the shit out of my calves

did 3 sets of calve raises with 4 plates on HS leg press, did 20 wide/20 shoulder width/20 close. so 3x60

Abs 3x20

Light Forearm work


** with the more volume and more days lifting I feel like I may be under eating now because of all the extra volume. Is this just in my head or is this common sense to most people?

 

[barnzy7]

Took Yesterday off, My legs are SO sore, especially my hammys.

Did chest today at the gym at home, its planet fitness, enough said.

Smith Machine Flat Bench barx30/135x10/185x10/225x10/245x5.5/135x20

Incline DB 75x8/70x8/75x10

Dips BWx10/BW+45x10/BW+45x10

Abs 3x20

Incline Flys 40x10/45x10/50x10..Super set with Single arm triceps 15x10/15x10/15x10

CG Smith 95x10/135x8/135x8(completely spent by this point)

Extreme Stretches 50x60(flat)/50x60(flat)/40x60(Incline)

 

[barnzy7]

Havent been feelin to good, woke up feeling kind of sick. Had breakfast, and my 2nd meal. Went to the gym. started my back workout

Deads 135x10/225x10/315x10/335x10/365x6

Pulls ups BWx15/BWx10/BWx10

Then felt like I was going to puke every where, couldnt do anything, came back to my room layed down for about an hr. Going to have a couple more meals, go to my classes, and then try to go back later tonight and finish my workout. On the brightside if i cant finish Atleast I go The big lift done lol

 

[barnzy7]

Took a nap got some food, ended up going back to the gym and getting some more work in on back/bi.

Just something to not, first time Ive weighed myself in a while, I weighed in at 184.5.