[Diesel]

Hey guys,im bored so i figured i'd put my routine up, just curious what you all think. Feel free to say whatever about the routine. I change my routine about every 5-6 weeks. But this is what im doing right now...........

Monday
Chest
Flat BB bench 4 sets (10,8,8,6) - 235, 255, 275, 295ibs
Incline BB bench 3 sets (8,8,8) - 190, 200, 210ibs
Incline DB Flies 3 sets (10,10,10) 40's,45's,50'sibs

Biceps
BB curls 3 sets (8,8,8) 95,100,105ibs
*Cable curls 3 sets (10,10,10) 130,140,150ibs*
Preacher curls 3 sets (15,15,15) 75ibs

(*Note: the machine i do cable curls on is really weird, thats why im able to do more weight)

Tuesday
Quads/Glutes
Squat 4 sets (10,8,8,6) 335,355,375,395ibs
Leg presses on sled 3 sets (10,10,10) 450,540,630ibs

Hamstrings
Lying leg curls 3 sets (10,10,10) 70ibs
Standing single leg curls 3 sets (10,10,10) 35ibs

Calves
Donkey calf raise 3 sets (12,12,12) 220ibs
Seated calf raise 3 sets (12,12,12) 80 ibs
Calf press on sled 3 sets (8,8,8) 270 ibs

Abs
Hanging leg raises 3x15
Weighted crunches 3x20 w/ 25ibs
Reverse crunches 3x12

Wednesday
Rest

Thursday
Shoulders
Seated military press 4 sets (10,8,8,6) 160,170,180,190ibs
Lateral raise 3 sets (10,10,10) 27'sibs
Seated DB press 3 sets (10,10,10) 70's, 75's, 80'sibs
Bent lateral raise 3 sets (12,12,12) 20'sibs

Triceps
Body Dips 3 sets (8,8,8) no weight
*Pressdown 3 sets (10,10,10) 175ibs*
Overhead extensions (10,10,10) 95ibs

(*Note: the machine i do pressdown on is really weird, thats why im able to do more weight)

Friday
Back
Conventional Deadlifts 5 sets (5,5,5,5,5) - 315, 365, 405, 455,455ibs
Bent BB rows 3 sets (10,10,10) 195, 205,215ibs
V handle bent rows (8,8,8) 180,190, 200ibs
Lat pull downs with wide bar 3 sets (10,10,10) 150,160,170ibs
Lat pull downs with v-bar 3 sets (8,8,8) 130,140,150ibs

Traps
BB shrugs 5 sets (10,8,8,8,12) 225,245,265,285,225
DB shrugs 3 sets (12,12,12) 80'sibs

Abs
Decline sit-ups 3 sets (12,12,12)
Weighted russain twist (12,12,12) 10 ibs
Leg raises 3 sets (10,10,10)

(*Note:I only do deadlifts every other week. On weeks that I do not deadlift, I will do 2 sets of 15 hyperextensions.)

As of now in the main lifts (squat,bench,military press and deadlift) I will rest 2 minutes between each set. As for everything else I will rest for 1 minute, 90 seconds at most. For abs I will rest anywhere from 30-40 seconds.

Unfortunetly I havent been able to do deadlifts for about 5 weeks now. I tweaked my back 5 weeks ago and it feels fine to squat but its still not 100% and I just dont wana take the chance w/ deadlifts. So those numbers are not really up to date.

Oh, and for the record I am all natural. On days i workout i get atleast 5000 calories. Consisting of 400-450g of protein and 320-380g of carbs.

[Diesel]

Im putting this up hoping to get some help with my chest, bis and calves. I think those are my weakest points. But help anywhere is much appreciated.

Thanks

[bigpoppaproppy]

not enough chest work, if your goal is chest work change flat bench to DB bench, and add in another excercise as well IMO

calves go heavier and more reps both

bb curls maybe toss in a dumbell movement such as alternating curls, hammer curls, etc

[Diesel]

Thanks ill give it a shot next week

[Diesel]

Today I still couldnt deadlift. I had to go in the gym about 2 hours earlier because I had to work tonight. But my numbers went up a little.

Bent rows 3x8 with 200,210,220ibs
V-bar rows 3x10 185,195,205
Lat pull downs (wide bar) 3x8 160,170,180
Lat pull downs (v-bar) same

shrugs (BB) 10,8,8,8,12 225,245,265,285,235
shrugs (DB) same

for shrugs I just increased for the final set of 12. Didn't increase a great amount in anything today but every little bit matters. I just can't wait to get back into deadlifts. Hopefully next friday I will be able to atleast do some light sets.

Oh and this coming week or the next I will start taking creatine again. Its been about 3-4 months since I stopped taking it. Ill let you guys know how that goes......

[Diesel]

I did chest today. I felt good but as always my flat bench didnt increase. I added in some hammer strength bench and seated DB curls.

Flat bench was still 10,8,8,6 with the same wieght 235,255,275,295ibs
Incline I went 3x8 with 195,205,215ibs
Incline flies 3x10 with 45,50,55 pound DB's
Hammer strength flat bench 3x10 with 180,205,230

BB curls 3x8 same with 95,100,105ibs
Cable curls 3x8 same with 130,140,150
Seated DB curls 3x10 with 30 pound DB's
Cable preacher curls 3x12 with 40ibs

Today, like I said was a good day except for flat bench. I increased in incline and incline flies. It felt a lot better adding one extra workout for chest and bi's. Got a much better pump and still was only lifting for about one hour and 20 minutes. I'm not gona start taking creatine this week so ill probably start up again next week.....

[Diesel]

today was definately a good day. I did legs today and did my whole routine in about 1 hour and 15 minutes or so.

Squat (10,8,8,6) 335,355,375,395ibs by 7
leg presses on sled (3x10) 450,540,630ibs....i got 630 12 times so ill increase a bit next week

seated leg curls 3x10 70ibs
standing single leg curls 3x10 35ibs

donkey calf raise 3x12 220,240,260
seated calf raise 3x12 80,85,90
calf raise on sled 3x10 270,290,310

I increased in almost everything today. I decided to try and go heavier with all my calf workouts and I kinda surprised myself.

Oh and i figured I'd put this up too. Everyday I start off with 10 min on treadmill, 10 min of stretching and then 5-7 minutes of warm up sets depending on how I feel. I do this no matter what bodypart im working. I also end theworkout with 7-10 minutes of stretching.

[Diesel]

I did shoulders and tri's today, felt like shit till i got movin around (didnt sleep very well last night).

seated military press 10,8,8,6 i went 165,175,185,195ibs
cable lateral raise 3x10 I went with 25ibs but got the last set 15 times
seated DB press 3x8 I went 65,70,75ibs
Bent latereal raise 3x12 with 20ibs

dips 3 sets of 8 w/ no weight
pressdown 3x10 with 160,170,180....last set w/ 180 i got 15 times
overhead extensions 3x8 with 100ibs

duration was about 1 hour and 15-20 minutes.

[Diesel]

Still no deadlifts today :01226:

hyperextensions 2x15
BB bent rows 3x8 200,210,220ibs last set of 8 i got 11 times
V-bar rows in corner 3x10 185,195,205ibs
lat pulldowns wide bar 3x10 150,160,170ibs
lat pulldowns v-bar 3x8 130,140,150ibs

I only increased in BB bent rows today but hopefully ill be able to DL next week

[Banshee20]

Originally Posted by Diesel

Still no deadlifts today :01226:

How does your back feel? Is it getting any better? I hope so and good luck. :)

[Diesel]

Its gettin there. It just tightens up from time to time.

[Diesel]

flat bench 10,8,8,6 235,255,275,295 got 295 7 times
incline 3x8 195,205,215 got 215 9 times
incline flies 3x10 45,50,55
hammer strength bench 3x10 180,205,230

BB curls 3x8 95,100,105 got 105 9 times
Cable curls 3x8 130,140,150
DB seated curls 3x10 30ibs
Cable preacher curls 3x8 20ibs

Best chest day I've had in a while

[Diesel]

Squat (10,8,8,6) 340,360,380,400 got 400 8 times
leg presses on sled (3x10) 500,590,680 got 680 14 times

lying leg curls (3x10) 70
standing leg curls (3x10) 35

donkey calf raise (3x12) 220,240,260
seated calf raise (3x12) 80,85,90
calf raise on sled (3x10) 270,290,310 got 310 12 times

good day today