[WIEGHT]

i was powerlifting for a lil bit , but then our team got kicked out of the gym, so they went out west. i live on long island. ive been lifting on and off for like 2 years. i dont have any measurements right now but ill have them up sooner or later. jus turned 17 on january 7th. bw around 224lbs.


ill start off with my chest routine.



chest.
flat bb bench press
135x11
225x9
225x4
225x9

high incline db press
65sx10
65sx8
65sx12

push ups on wieghts for handles
12
17
20


delts+light triceps
reverse peck deck
105x13
150x10
180x12
195x9
105x20

reverse delt raises
20sx15
25sx10
30sx12
20sx21


side raises on bench
15x4x10 e/a

standing lateral machine raises
50x11
60x13
70x10

smith machine seated front press
135x20
225x8
235x7

shrugs
495x12



my back workout i didnt write down but ill have it next week




day off tomorrow
friday arms
saturday legs.

[WIEGHT]

the above was spilit into 2 days.

[WIEGHT]

Arms Race..lol



close grip
135x10
185x10
205x10
225x6
gonna switch these every three weeks with skull crushers

barbell curl w/ olympic bar
95x10
105x7
115x6
95x7

tricep pushdown w/ heavy cabled machine wit back rest thing
60x15
70x70
80x8

preachers w/ straight bar
45x12
65x10
75x8

alt db curls
35x12
40x12
45x9 forearm gave out

rope triceps pushdown
80x15
90x12
100x12

cable ez curl wide grip
50x14
60x14
close
70x12

double bicep crucify curls
30x15
40x12
50x10

fun day at the gym looked mean today gonna hit chest on sunday.

[WIEGHT]

LEGS

leg press
1plate each sidex22
2 plates x15
3platesx15
4platesx15
3x15
2x15
1x15


front squats
135x3x8

back squats
225x3x6

alt iso leg extention machine
90x10 5sec hold at top.

jus gettin back into it.

[WIEGHT]

Pump chest
incline db press
55sx12
70sx12
90x8
100x5 failed on six

flat bb bench
135x 12 c/m/w c= a closer grip then reg but not too close
m= reg grip
w=thumb on rings
grips done back to back
then w/m/c

dips 2x12

incline bb bench 135x12
145x12

decline 135x2x15

dips 2x12
peck deck 120x2x12

[WIEGHT]

shoulders


smith machine front press
btn
135x10
185x10
front
225x10
245x6

front raises
25sx10
30sx10

side laterals
20sx10

front raises
40sx10

side laterals
30sx10
35sx6

icarian standing deltoid machine
60x3x10

reverse pec deck
120x15
165x10
210x10
120x10

barbell shrugs
495x9

[WIEGHT]

shoulders...
front press btn
135x10
185x10
to the front
225x10

db alt front raises
30sx2x12

barbell front raise
2 5s each side x 10
2 5s +10 each sidex10
2 5s each side x15 failure

btb side cable raise
20x12
30x10
30x10 failure hard squeeze + pause at top

side lateral machine
70x10
80x10
80x10

rev peck deck
135x15
165x10
195x10
195x10

reverse low cabe crossover
20x2x12

[WIEGHT]

this is rediculus alot of this weight below i had a lil help on but im so sore, nd my bis are never sore.

preachers close
25+10 each sidex10
25+2 10s each sidex8
2 25s each sidex6 help on last one
25+ 10 each sidex10 wide grip


the next is where it was tough , now i do the weight with a normal grip for as many as i can, then i switch to the hammer position, still on the bench, and do half the reps. got touch, but ya gotta man up.
one arm preacher curls
60sx10
60sx5 hammer
60sx8
60sx4 hammer
60sx6
60sx3 hammer

bw dips
15
15
15
15


close grips
135x10
185x10
205x10



wow... can u say DOMS holy shit. man am i still hurtin.

my split is still messed up but i still get everything done.

[WIEGHT]

Chest

flat bb press
135x15
225x10
225x12
225x7

go stupid, go dumb dumb
185x10 1+1/2 reps
135x20 same with the half then full half then full.


flat dumbell flys
30s x12
50sx8
30sx12

three bench pushups
10
10
12

decline bb press
135x10
185x8
225x4


awesome workout got a huge pump. cant wait for back tomorrow. maybe gonna start filming some stuff in two weeks.
gonna take wed off , thursday shoulders, then wen i go to n.c ill do back monday, chest tuesday, wed shoulders, thursday legs. then take two day off. or until i get back to ny.

[WIEGHT]

Back..

Bodyweight Pullups
12
10
8
8

Pullover Machine
165x15
195x15
240x14+2 forced reps

isolateral row
plate+dimex15

reverse pulldown machine
2 platesx8
2 plates +quarterx8
3 plates x 8

bb rows
135x12
185x12
185x12

low row w/ pulldown attachment
105x12
120x12
135x12


pretty good workout yesterday, so im gonna hit shoulders prolly tomorrow, or friday, nd legs somwhere.
__________________

[WIEGHT]

Shoulders


Military Press
135x12
155x10
185x10
225x5

Rainbows
115x15


Standing db Side Laterals
30sx10
20sx15
20sx15
20sx15

bb Front Raise
45x10
65x10
75x10

Upright Row
135x8

Rev Peck Deck( i stand like ronnie coleman, hey if it works for ya)
120x5x20

rear delt high cables
20x20
30x15
40x10


around the world raises
15x6x3
ill explain these later
youll see them when we film me and my training partner.

[WIEGHT]

arms race...lol ...havent posted this. this is from two weeks ago.


close grips
135x10
135x15
205x10
135x30

bb curls w/ 35lb bar
this was the plate set up
5 10 5 10
5 10 5
5 5 5 5
these were all burn outs dropped a plate from each side every time we finished a set rep range( 8-10 )

tricep pushdown w/ back rest
60x15
70x15

hammers
20s x10
30s x10
40s x 8
50s x 8

cable kick backs
20x10
30x10
40x10

rope pushdowns
70x3x20

done...

[WIEGHT]

chest over my winter break in north carolina. didnt write dwn all of my workouts. but i got my chest in.

flat bb
135x15
225x10
245x8
265x4
1, 1/2
185x7
135x16

iso lateral bench plate loaded
platex2x10
plate, 25x6
plate, 25, dimex6

db flat flyes
20sx10
25sx10
30sx10
40sx8


incline bb press
135x8
155x8
175x8

that was over the break.
wasnt focused.