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Starting this week I am going to move to more of a 2 days on 1 day off split. This past week I have done M, T, Thr, Fri. I am going to start right back up on Saturday because I have had 4 days of rest for my 1st 2 muscle groups trained (chest/tri)

Day 1: Chest/Tris
Day 2: Legs
Day 3: Off
Day 4: Back/Bis
Day 5: Shoulder/Traps

I'll post my workout as soon as I am done w/ it, I'll be going to the gym at 5:30PM EST so expect me back at 7ish to post what I did.

later fellas!

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Chest/Tris:

Incline DB Bench: 2x12warmup(55lbs, 75lbs) 2x895lbs
Flat DB Bench: 26x105lbs 2x12(75lbs, 55lbs)
Decline Hammer Strength 225x12 295x8 315x8
Machine Flies 12x130 12x140 10x150
Dips Weighted: 10x3 w/ 70lbs extra
Cable push downs full weight 3x12
One arm tricep cable pulldowns: 3x12 Pyramid

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Legs:

Squats 5 sets: 12x135lbs 12x175lbs 10x225lbs 8x275 8x315
Leg Extensions: 4 sets 180lbsx12
Lunges: 4x45lbsx12-14reps
Leg Curls: 100lbsx12 100lbsx12 110x10
Standing Calf Raises: 315x12 275x14 235x16
Seated Calf raises: 14x50 14x70 12x90

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Back/Bis:

Chin-ups: 4x12reps
Deadlifts: 135x14 185x12 225x10 275x4 (i dont like to go very heavy on DLs, not my best lift)
Rows: 95x20 115x18 145x12
Seated Rows: 140x3x12 150x10
Seated EZ Bar curls: 100x3x10
Seated Hammer curls(dumbbells): 40lbx10x4
Machine one arm curls: 3 sets

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Shoulder/Tri:
DB Military Press: 55x12 70x10 80x8
BB Military Press: 185x12 205x8 225x4
Lateral Raises: (dumbells) 30x10x3 25x12x2
Rear delt DB pulls: 30x14x3
Shrugs: 225x30 295x20 335x10

little bit of forearms 30lb twists for 5 sets 12 reps.

[Pain]

looks good digink!

*subscribes to thread*

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Originally Posted by Pain

looks good digink!

*subscribes to thread*

Thanks man, working hard and seeing great results. I've learned some new things about nutrition ever since I 1st joined this site and started reading and I have been seeing some good results due to this.

I have been lifting/bbing for about 2-3 years but seriously just for about a year now. Thanks to a good diet during my bulk I have maintained about 10-12% body fat while going from 150(where I started) to 180lbs.

I will start my cutting at 200lbs which shouldn't take long due to my clean bulk (cut down to 180) then I plan on bulking to 220 and cutting down to 200lb and staying there for a while.

I'll get some pics up for you guys to critque ASAP!

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Chest/Tris:

Incline DB Press- WARM UP (55x12 85x12) 100lbx8x2sets
After this for some reason I had a weak flat press:
DB Flat: 105x7(failure) went down due to thsi to 85x6 then 55x8x2sets (i was really weak on this and it isn't like usual but I just went down because I was frustrated)
Decline BB: bad mood/bad workout 135x4x10
Machine Flies: 130x12 140x12 150x10
Dips(didnt do them weighted gym was dead had no way to get it DBs on me): sets of 16, 14, 14
Cable push downs: 110x12 120x12 130x10
One hand reverse cable tricep pulls: 40x12 50x10 60x8

Finished with some light pull ups.

I had a weak chest after a strong incline press which threw off my whole workout, I got a really good pump but overall I was not satified with the weights I put up after the initial incline press :(

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Legs:

Squats: 135x14 185x12 225x12 275x10 315x8
Leg Extensions: 180x12x2sets 165x12
DB Lunges: 40x12x2sets 50x10x2sets
Leg Curls: 100x12x2sets 110x10
Standing Calf Raises: 315x12 275x14 235x16
Seated Calf Raises: 70x14 90x12 140x10

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Back/Bis:

Chin Ups: 12, 12, 10, 10
Deadlifts: 135x14 185x12 225x10 295x2(i had only 5 hours of sleep and i know it isnt an excuse but eh lol)
Bent BB rows: 95x20 115x18 165x12
Machine 1 arm seated rows: 2platsx10x2sets 3platesx9x2sets
EZ Bar Seated Curls: 95x12x3sets
Seated DB Hammer: 40x10x3sets
Cable Curls: 4 sets of varied weight with a negative burn out at the end.

Thats it for today!

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Yay! tomorrow is the 1 day off in the split!

Shoulder/Traps:
DB Military Press: 50sx14 70sx10 80sx8
BB Military Press: 185x10 215x8 225x6 135x12
Seated DB laterals: 30sx12x2sets 25sx14x2sets 20sx16
Seated DB Rear delt bent over laterals: 30sx14x3sets
BB Shrugs: 225x30 295x20 365x9 225x28

After that I did 3 sets of misc forearms, and 3 sets of misc abs

Back for chest on Thursday!

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I took one week off starting last Thursday (will be back to the gym this Thursday 9/29). Took week off due to tear in pec.

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IM BACK! I had a great pump today but an overall not so good workout due to going to a new gym with SHIT dumbbells.

Chest/tri:

Incline DB: 60x12 80x12 100x8 100x5 60x10x2sets
Iso-lateral Flat Chest Press: 225x8x2sets 135x10x2sets
Decline press: 225x10 275x6x2sets
Cable Cross overs: 4 sets total varying weight
Dips: 3sets of 14-18
Skull crunchers: 80lbx12x3sets
Reverse cable pushdowns: 40x12 50x10 30x14

After I get home I did a set of 8 push ups just for the hell of it cause I felt I had a weak workout, im glad to be back though after a minor tear!

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remember all my #'s are in pounds(lbs)!