220lbs or bust!

[nwtrnr]

Thursday
Warm up run 10 minutes 7mph 1.5% incline
Shoulders

Lateral raises

25lbs 3 x 10
35 4 x 10
40 4 x10

Arnolds
25 x 3x10

50 x 3 x 10

Laterals

40 x 10

Front Laterals
25 x 3 x10

Deltoids
Incline Bench
25lbs 4 sets of 20

Seated Shoulder Press
Single 45 3 x 10
2 45's 3x10

Shrugs barbell
Single 45 4 x 10
2 45's x 4 x10
Modify grip to back
do same set


Raises with easy curl

80lbs 4 x 10

Run 10 minutes on 4% incline.

[nwtrnr]

Monday Back

Been really pushing it as much as I can taking in 6000+ calories to bulk up. Got my weight up to 206!

Run on treadmill 7 minutes 6.5

Pull ups 25

Pull downs on cable machine close grip with V bar.

100 x 3 x 10
120 x2 x 10
160 x 2 x 10
200 x 2 x 10

felt that!


Rows with barbell
2 45's 3 sets of 10

Pull Downs on Hammerstrength

2 plates 3 x 10
3 plates 3 x 10
4 plates 3 x 10

Back is feeling it!


Triceps

Pushdowns with tricep rope 100lbs x 10
110 x 10

was working in with another gym member went lighter than normal.

tricep bar
130 x 10

Seated dumbell pull over

90lbs x 4 x 10

kickbacks with 30lb dumbell between pull over sets.

Arms are up to 17.75 inches 18 around the corner! That's after work out though lol.

Biked 10 minutes on 8 setting keeping it at 100-125 revs.


Tuesday

Chest and Biceps

Hammerstrength

2 plates 3 x10
3 plates 3 x 10
3 plates + 25 x 2 x 10
drop set
3 plates x 2 x 10

Incline bench
90lbs x 2 x10
80lbs x 2 10
75 2 x 10

Fly's on incline
70 x 2 x 10

Dumbell Incline press
90lbs 3 x 10

Cable cross

100 x 20
80 x 20
70 x 20
60 x 20

Super setted with
single arm curls 40lbs x 5 x 10

Easy curl bar

90lbs x 3 x 10
100lbs 3 x 10
110 3 x 10

biceps are finally getting a peak!

[nwtrnr]

Made my goal of finally benching 125lb dumbells for reps last Sunday! Will have more time this week to post more detailed journal.

[nwtrnr]

These pics are for motivation, I learned routines supplements and got props from the people who are part of this board. This is what even a 40+ person can achieve with the proper toos and knowledge.

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Before 172lbs After 205lbs 10.5% bdft

Training for my upcoming contest 50lbs more to gain !!

[Roger]

Impressive gains

[nwtrnr]

Been really busy but still training!

I have started a 90 day transformation group on bb.com to help me get even more motivated. I will be posting my journal again here where the most dedicated people I can think of are. I have been doing a ton of ab work and working on my legs thanks to Keith for offering advice I have been working them two days in a row now and they are growing I've added an inch in 1 month 4 more to go! . I got my arms to 18 inches! Pic was taken cold.

Body stats are 195lbs in pic @ 9% still can see abs but they should show in a month doing 200 crunches a session and lots of raises in a circuit.

Goal 220 lbs in a year @ 7%




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[GerryT]

Great foundation to build on. Best of luck.

[nwtrnr]

Thanks!

[nwtrnr]

Friday Legs:

Squats warm up

135lbs x 10 x 3
225 to failure 3 times average 20 reps
135 x 25 x 3

Leg press

8 plates x 3 x 10
10 plates x 3 x 10
14 plates x 10
16 plates x 3 x 10
8 plates x 10 x 2

Did 16 plates for calves 25 reps x 2

Hacks

2 plates x 20
4 plates x 3 x 10

Lying curls

110 x 3 x 10
140 x 2 x 25
85 x 10
110 x 10
85 x 10

Aducter inner 140 x 10
240 x 3 x 20

outer
200 x 3 x 10


Cable crunches

110 x 20

hanging raises
25

cable crunches
140 x 25

raises
25

cable crunches
110 x 25

Abs are starting to really develop can't wait to cut in few months! Legs are up an inch!

[nwtrnr]

Finally getting some shape. Wt 193lbs goal 220lbs. Contest weight goal 205lbs.

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[intenceman]

drop your shoulders.......

[nwtrnr]

James, thanks for the tip. I have need to work on my posing alot more. I'll get it right, going to get a coach to help me before I do a comp.

[nwtrnr]

I going to be posting here again stay tuned!