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Originally Posted by animal87

Tuesday:

I wanted to reagrragedwhich body parts I'm hitting at which part of the week so I hit back today:

warmup:
Good mornings: 3x20
deads: 5x8 315
bent over BB rows: 4x12
tbar rows: 4x10 5 drop sets last set
lat pull downs: 5x15 3 sets in front of the head 2 behind

BB curls: 3x8
preacher curls: 4x15 one drop set last set

try those cable rope crunches in the lat pulldown that i do for a warmup before you do deads or squats man. it opens up your entire post. chain and warms everything up nicely.

TweetI haven't done those in a long time anyway. I'll have to do that on leg day.

TweetThis week I hit everything but with the hoildays i was rushed I didnt write down everything like I usally do but I remember the exercise anyway:

Wednsdays: chest

db rotator warmup
warmup

Db flat bench
flat db flys
Incline BB
Incline db flys
db pullovers

vbar pressdown db skull crushers

TweetThrusday

Legs

warmup

Squats
lunges
front squats
stiff legged deadlifts
lying leg curls

TweetFriday

Shoulders



BB shrugs
db lat raises
lying rear delt db flys
arnold presses to failure and drop sets

TweetWhat are your current goals animal?

Tweetsaturday:

Arms:

close grip bench:3x10
ez bar skull crushers: 4x10
press downs with a staight bar: 5x15 drop sets last 2 sets
BB curls: 4x10
preacher curls: 4x15 drop set last set

Sunday will be off

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Originally Posted by LittleTom

What are your current goals animal?

I want to stay fairly lean and put on a little lean mass and get strong at least what I considr strong to the size I want to be.

I'm about 225lb and can just see my abs some. I used to be 275-280 but I was fatter than I wanted then, the way my body is made I just dont think I was meant to carry that much weight. I feel alot better now not being as heavy and my health is better too.

I want to be about 250ish and stay 10%bf or lower and be able to deadlift 500lb again. It will take a while thats a long term goal.

TweetThats a bad picture of me and my scrawny arms lol. I need to get bigger but I wan to stay decently lean too. I'm fairly tall 6' ft a little over and got wide shoulders. I have to weight a good bit to look big, I'm jealous of shorter guys, alot of them only need to weigh 200lb to look huge lol.

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TweetKeep it up brother love the workouts one day post a diet if u don't mind just one day of diet here and there I'm huge on nutrition side of lifting and like to see other diets so I can tweak mine

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Originally Posted by animal87

I'm jealous of shorter guys, alot of them only need to weigh 200lb to look huge lol.

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Haha yup

TweetMonday: Back/bi's/ forearms/ calves


Rotator warmup with db. (I know you dont use your shoulders much for back
Warmup
Sumo Deads: 2x5 ( I just wanted to try them, but I cant do them right with my arm messed up)
Reg. Deads: 3x8 315
BB rows: 9x12 ( I started in a closer to standing postion, then middle ways, then bent down farther 3 sets for each way)
Lat pulldowns: 4x20
tbar rows: 3x15 ( I always like doing these bc I can squeeze my lats really hard doing them)

concentration curl: 4x15

db forearm curls: 4x20
superset with:
Standing BB calf raise: 5x10

I've been eating more, but I lost 2 pounds fron last week. That dont make sense but I know its not muscle, I look better and I'm stronger. I powered through that workout pretty easy.

I'm trying to change my exercise every week and he reps to keep shocking my body into growing. Its working decently well. Everytime I run into someone I havent seen in a while, they say " you're getting bigger again arent you?" lol.

TweetTuesday: Shoulders

I did these again this soon bc I think this is how I'm going to keep it set up. Just works best with what I have to do. Get back and legs in at the first of the week while I'm fresh and shoulders in between.

Roator warmup db
warmup

Shrugs: 4x10 315
Db shrugs: 4x15
side lat raises with cables: 5x8
rear delt raises with cables: 5x8
Aronld presses: 3 sets, work the rack start at 60lb to failure and hit every db down to 5lb and back up to 60lb.
db sh presses: 3x12