[trapmanjoe]

hey guys, im just getting into bodybuilding from powerlifting. here's my stats- im 5'11 240lbs currently with 15%bf. i was 305 with 26% bf about 5 months ago. im doing it gradually because i got a year before my first show. my goal is to get down to 8-10% bf and maintain that fo a couple months to let my skin tighten, then i will bulk up, quality this time. then 3 months out cut up. im 21 years old have been training for 3 years. im currently working with an ifbb pro on diet. i got my own training style here it is.

monday-thighs,calves
tuesday-shoulders,biceps,abs
wednesday-off
thursday-back,hamstrings
friday-chest,triceps,calves
saturday- traps,reardelts,forearms,abs

monday-
squats/boxsquat/front squat-alt every 3 weeks-4x3-5(strength sets) 3 min breaks
leg press/hacksquat- alt every 3 weeks 4x6-12(hypertrophy sets)2 min breaks
leg ext/lunges-alt. every 3 weeks-4x15-20
seated calf raises- 3 x6-12
calf raises- 3 x15-20

tuesday-
milltary press/dbpress/smith press- 4x3-5
sidelaterals/cable laterals-4 x6-12
wide grip upright rows/ alt front raise-4x15-20
barbell curls/db curls/hammer-3x6-12
preacher curls/seated inc. curls- 3x6-12
cable curls/concentration- 3 x 15-20
ab pulldowns/crunches-3 x 15-20
leg raises/jacknifes-3 x15-20

wednesday- 45 min mod int cardio

thursday-
tbar rows/barbell rows 4x6-12
close/wide grip pull downs/rev. grip pulldowns-4x6-12
seated rows /dbrows/hammer rows-4x15-20
deadlifts- 3x3-5
stiffleg deads/goodmornings- 3x6-12
leg curls seated/lying-3x6-12
standing single leg curls/legpress(feet at very top,wide) 3x15-20

friday-
flat bench/decline/incline barbell bench-4x3-5
inc db/hammer strength chest press/flatdb-4x6-12
incline flyes/flat flyes/cross overs-4x15-20
dips/close gripbench/- 3x6-12
pushdowns/skull crushers-3x6-12
rope extensions/machine dips-3x15-20

saturday-
bb shrugs/behind back shrugs-3x6-12
db shrugs/ machine shrugs-3x15-20
bent over laterals-3x 6-12
rev peckdeck-3x15-20
behind the back wrist curls/rev curls-3x6-12
db rev curls/dbwrist curls-3x15-20
floor crunches-3x15-20
side crunches-3x15-20

so basically i start out with compound moves with low reps, then do another compound move with hypertrophy rep range, then isolation moves with endurance rep range. i alternate workouts every 3 weeks, for strength moves wk1- 5 reps, wk2-4reps,wk3-3 reps. hypertrophy wk1-10-12reps, wk2-8-10reps,wk3-6-8reps. for endurance moves i do wk1- 20reps, wk2-18reps, wk3-15reps.
every body has there different beleifs when it comes to training, i beleive my style is good because you focus on all aspects of training(strength,size,endurance) you hit all the different fibers, and you change workouts every 3 weeks so your gains dont stall, also cycle reps.
what do you guys think?

[rIPPDUP]

thow some picks up! your wo's look pretty good to me bud.

[trapmanjoe]

im working on pics i dont know how to post them. i also forgot to mention im currently doing 20 min. hiit cardio at the end of training 3x a week and 1 45min moderate int cardio day on off day.

[rIPPDUP]

are you on a bulk or cut

[trapmanjoe]

im currently cutting, ive dropped down from 305 to 240 gradually. i want to get bf in single digits. i let my weight go up because i used to powerlift, and my strength kept increasing with the added weight. now i plan on enetering a natural bb show in a year

[trapmanjoe]

10/5/07 chest,triceps

incline bench- 135x8,185x8,225x5,5,245x5,275x4*
flat db bench- 90x12,10,9,9* short breaks
cable crossovers-50x20,20,20,70x20*
dips-bwx10,9,8
pushdowns-85x12,100x10,115x10*
tri rope-50x20, 47.5x20*
cardio- 20 min h.i.t treadmill 15.0 incline 410 calories

lost 70 lbs thus far in 5 months strength suprisingly didnt drop to drastically, but the weight i used to use used to feel light and now it feels very heavy. less leverage=less weight. good workout, awesome pump!

[trapmanjoe]

10/6/07 traps,reardelts,forearms,abs

behind the back shrugs-135x12,225x12- 315x12,365x12,405x10 all done with 5 sec pause at top
machine shrugs- 315x20,365x20,20* last rep 15 sec static hold
bent over laterals- 35x12,40x10,50x10*
reverse peckdeck-80x20,20,100x20*
behind the back wrist curls- 90x12,110x10,10
reverse curls-90x12,12,12
crunches-25,25,25
sidecrunches- 20,25

thats it, had no energy today was my no starchy carb day. it was a decent workout for having low energy!

[trapmanjoe]

10/8/07 thighs,calves
squats-warm up....315x5,405x5,455x5
legpress-540x12,720x12,810x10,950x10*
leg ext-85x20,100x20,20,130x20*
seated calf raises-135x12,12,160x10
standing calf raises-405x20,20
treadmill-20 min. h.i.i.t 416 calories

[trapmanjoe]

10/9/07 shoulders,biceps

millitary press- worked up to 245x4
side laterals-4x8-10
frontraises-3x8-10
upright rows-2x20
preachers-3x8-10
seated inc. curls-3x8-10
hammer curls-2x8-10
cable curls-2x20

[trapmanjoe]

10/11/07 back,hamstrings

tbar rows- 90x10,180x10,205x10,225x8,270x8*
rev grip pulldowns- 160x10,180x10,200x8,220x8*
seated rows-200x15,220x15,15*
dead lifts- 225x8,315x8,405x4,500x4,315x15*
sldl's-225x10,275x10,315x8*
lying leg curls- 170x8,7*,155x8
seated leg curls- 80x15,15*

[trapmanjoe]

10/14/07 traps,reardelts,forearms,abs

behind the back shrugs-225x10,315x10,405x10,495x8*
bent over laterals-30x10,35x10,40x10,50x8* i did super sets.
machine shrugs-315x15,405x15,455x15*
reverse peck deck-80x15,100x15,120x15* s.s
seated db wrist curls- 30x10,10,40x8*
reverse db curls-30x10,10,40x8*
rope pulldown crunches-70x20,20,85x18
jack knifes-12,10,10 s.s
20 min h.i.i.t on bike

[YM123]

good work bro. keep at it!!!

[trapmanjoe]

thanks ym123 im trying.
10/15/07 thighs,calves

squats-225x8,8,315x5,405x3,475x3,495x5*(parallel)
legpress-810x8,900x8,990x6,1040x5*(pause @ bottom)
leg extensions-175x12,185x12,12*(super slow)
seated calf raise-135x12,180x8,205x6
standing calf raises-495x12,12

good leg workout, ive been losing a ton of weight and my strength is still ok. next week will be doing different movements.