Cuz We're Freaks Baby

[Sickening]

Stats:

Height: 6'2'' 210 lbs
Training Time: 1.5 years on and off

Current Program:

Im doing something resembling Starting Strength right now. Except things are a little different to accommodate some non lifting related injuries.


Goals: Regain andContinue adding strength/size until i get a good handle on diet and training before taking the next step.

Wednesday November 9th, 2016:

Bench: 185x5; 185x5; 185x11
Preacher Curl: 40x12; 40x12
Deadlift: 265x5
Abs: 5 sets

 

[Sickening]

Nov 11th:
Press:
120x5
120x5
120x10

Chin-ups:
BWx8
+17.5x8
+17.5x8
BWx8

Squat:
235x5
235x5
235x5

Dips: 5x15
Abs: 5x15

 

[Sickening]

Nov 14th, 2016:

Bench:
190x5
190x5
190x8

Preacher Curl:
40x15
40x15

Squat:
245x5
245x5
245x5

bench was ok, nothing great. didnt eat pre workout meal and didnt feel good during it.

 

[Sickening]

Press:
122.5x5
122.5x5
122.5x10

Chinups:
6x8

Deadlift:
275x5

Dips:
+25 4x10

Going to be using 2.5 lb jumps now for OHP and probably bench depending on how fridays warmups feel.

 

[tenny]

this is ALL the volume you are doing...??

 

[Sickening]

this is ALL the volume you are doing...??

Yep..

I realize i should probably be doing much more than this right now, but im trying to focus purely on strength at the moment and just doing 3x5 for squats, 1x5 for deadlift and 2x5, 1x5+ for bench/OHP.

Trying to get back to some decent strength levels before adding more volume.. If you have a more optimal idea on how to go about doing things, im all ears.

 

[tabascotk]

I would suggest doing an actual strength program. What you're doing right now isn't going to help you do much. You really can't go wrong with 5/3/1 and doing the boring but big for accessories imo.

 

[Sickening]

Friday:

Bench:
192.5x5
192.5x5
195.5x8

Preacher Curl:
45x12
45x12

Squat:
255x5
255x5
255x5

I would suggest doing an actual strength program. What you're doing right now isn't going to help you do much. You really can't go wrong with 5/3/1 and doing the boring but big for accessories imo.

Cool, ill start that on Monday then..

 

[Sickening]

Press:
85x5; 105x5; 125x9
3x10 @ 85

Side Laterals:4x12 @ 15

Machine Rear Delt Fly: 4x12 @ 70

BB Curl: 4x12 @ 55

Preacher Curl: 3x12 @ 30

20 min cardio

Switched over to 5/3/1 as recommended. Wanted to do more bodybuilding oriented stuff, so im going to do 3x10 for BBB, and then follow the 5/3/1 for Bodybuilding outlined in the 2nd edition book.

 

[Sickening]

Deadlift:
185x5
225x5
265x10

3x10 155

Barbell Row:
4x12 135

Pull down:
4x12 150

Good Morning:
4x12 115

Abs

20 min cardio

-------
Bench:
135x5
160x5
185x12

Dips:
4x10 +25

Incline DB Press:
4x12 40

Tricep Pushdown:
5x20

Incline Skullcrusher
3x12 30
----------------

Squat:
135x5
185x5
220x15

3x10 145

Leg Extension superset leg curl:
4x12

Abs: 4x25

20 min cardio

 

[DUTCHPHARMA]

Nice log sir, keep up the solid work!


Sent from my iPhone using Tapatalk

 

[Sickening]

Press:
100x3
120x3
132.5x9

3x10 90

Side Laterals:
4x12 20s

Rear Delt Fly Machine:
4x12 70

BB Curl:
4x12 60

Preacher Curl:
3x12 60

Threw some wrist wraps on for press for last set and felt really strong on them.. i think they'll be a mainstay for top set if i can find them again at the gym.. or ill have to buy my own. Next workout is 135 for reps... something ive never actually done.

Nice log sir, keep up the solid work!


Sent from my iPhone using Tapatalk

Thanks bud e!

 

[Sickening]

This is where im at right now.. morning weight was 207.. Looking like shit, but im the strongest ive ever been rep wise, and im thinking if i keep up the strength gains the body comp will change if the diet is on point.

Currently at 398 total test and am looking into working with a doctor or taking matters into my own hands...

I think im going to try and get in 20 min of cardio everyday. On training days it will be after lifting, and non training days it will be fasted. Stick to clean foods.

 

[DUTCHPHARMA]

Very nice sir as always putting in the work [emoji1303]


Sent from my iPhone using Tapatalk

 

[Heck]

Need way more volume bro, hows yr diet?

Thats a tinyAssdoor btw

 

[Sickening]

Deadlift:
205x3
240x3
275x10

160 3x10

BB Rows:
140 3x12

Lat Pulldown:
155 3x10

Good Morning:
125 4x12

V Ups:
+25 20, 15, 15, 15

Grip will be double overhead for as long as possible.
The site has been suuuper slow the last couple days, even at work.

Need way more volume bro, hows yr diet?

Thats a tinyAssdoor btw

Thats the door to my bathroom supply closet
Here's what it generally looks like:

1: 50g whey, banana, 1 tbsp psyllium husk
2: 6 egg whites, 3 yolks, veggies
3: 2 tilapia filliets, spinach salad, 1 cup brown rice
4: 8 oz steak, brown rice
5: 8 oz chicken, veggies

 

[tenny]

you need help sir...

you are not NEARLY training enough or eating enough.

 

[concreter]

Do the exact opposite of what your doing now.
High reps and high sets to build stamina and lean muscle.
Strength comes along with it Later!

 

[Sickening]

Dips:
+25x12
+25x12
+25x12
+25x12
+25x12

Incline Skullcrusher:
50x12
50x12
50x12
50x12

Cable Kickbacks:
15x25
15x25
15x25

Incline Fly:
30x12
30x12
30x12
30x12
30x12

Flat Fly:
35x12
35x12
35x12
35x12

Hammer Incline Press:
55psx15
55psx12
55psx12
55psx12

Vups: 4x20
Bicycle Crunches: 4x15

30 min cardio

Do the exact opposite of what your doing now.
High reps and high sets to build stamina and lean muscle.
Strength comes along with it Later!

Hopefully this session is better

 

[Sickening]

Deadlift:
135x5; 185x5; 225x5; 275x3; 315x3; 365x1; 405x1; 315x3; 225x15

DB Shrugs:
55x12
55x12
55x12
55x12

Hammer BTN Pulldowns:
185x12
185x12
185x12
185x12

EZ Bar Curl:
50x12
50x12
50x12
50x12

Incline Curl:
20x12
20x12
20x12
20x12

Machine Preacher Curl:
50x15
50x15

Decline Situps:
5x20

35 min cardio