Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
This is an example of my starting poundages as of 8/12 and the corresponding w/o:
Flat Bench: 215x5 220x4 225x3 230x2 235x1 (made 310x2-3 before tearing rotator cuff, currently not benching)
Deads: 225x5 235x4 245x3 255x2 265x1 (now woking 405x5 up to 465-485x1-3)
Day 2: OFF
Squat: 155x5 165x4 175x3 185x2 195x1 (lightweight, acl/mcl)
-now working up to 355-385x2-3
Military press: 135x5 140x4 145x3 150x2 155x1
Pullups: (using ladders) 1,2,3 x5 sets
Day 4: OFF
Currently just got done a high volume plan. Basically a tweaked Delorme method. ( 50% x5,75% x5,100% x5 of 10 rep max ) x 5. There is a little more to it, don't feel like typin it all out. Blew up like a freakin balloon.
Current w/o is top secret! The important thing is to see the progress and realize it all can be done! (not easily or in a short time frame, mind you! I broke my fr$#%ing balls for three years!) So if someone like I can do it, so can you.