An Introduction (Stats, Routine, etc)

Discussion in 'Fitness & Nutrition' started by iGNiTE, Feb 23, 2005.

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  1. iGNiTE

    iGNiTE New Member

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    This is probably going to be fairly long. I've been lurking OT since 03, my account got trimmed sometime last year, and now I'm back with a new subscription. None of you would recognize me anyway, as I rarely posted. I'm basically here for F&N, this forum pwns any other I've been to in terms of overall knowledge.

    I started working out when I started university in 03. Since then I decided to leave school to start a small business, and during the transition I lost the motivation to lift. Now I'm back into a routine with work and whatnot, I have shaped my schedule around lifting, and have been hardcore 5 days a week since New Years.

    Here are my stats:

    Age: 20
    Sex: M
    Starting weight: 140lbs
    Current weight: 147lbs
    Body type: Extreme ecto (hardgainer)
    Diet: Dirty bulking

    The big three (untested current 1RMs):
    Starting Bench (1RM): 155x1
    ...Current Bench (Working Set): 145x5
    Starting Squat (1RM): 195x1
    ...Current Squat (Working Set): 225x3
    Starting Deadlift (1RM): 285x1
    ...Current Deadlift (Working Set): 265x3

    Supplements:
    ProLab NLarge2
    ProLab Creatine Mono
    (Forget the brand) Glutamine
    Centrum Performance Multivitamin



    ...And my routine in case anyone cares, based loosely on OVT:


    Phase A
    ----------------------

    Day One (Chest):

    Flat DB Press, 5x5
    ...superset with Flat DB Flye, 5x5
    Incline DB Press, 5x5
    ...superset with Incline Shoulder Raise, 5x5


    Day Two (Shoulders, Abs):

    Military Press, 5x5
    ...superset with Lateral Raise, 5x5
    Seated DB Shoulder Press, 5x5
    ...superset with Front Raise, 5x5
    Weighted Decline Situps, 4x15
    Weighted Hanging Leg Raises, 3x8
    DB Side Bends, 3x8


    Day Three (Back):

    Deadlift, 2x5 warmup, 3x5, 2x3
    One-Arm DB Row, 3x8
    DB Shrug, 3x8
    Lat Pulldown, 3x8


    Day Four (Legs):

    Squat, 2x8 warmup, 5x5
    DB Lunges, 5x5
    Standing Calf Raises, 3x8
    Reverse Leg Curls, 3x8


    Day Five (Biceps, Triceps, Forearms)

    EZCurl BB Curl, 5x5
    ...superset with Standing DB Curl, 5x5
    EZCurl Preacher Curl, 5x5
    ...superset with DB Concentration Curl, 5x5
    Overhead Tricep Extension, 5x5
    ...superset with Tricep Pushdown, 5x5
    Close-Grip Bench Press, 5x5
    ...superset with Close-Grip Bench Dips, 5x5
    Reverse BB Curls, 3x8



    Phase B
    ----------------------

    Day One (Chest):

    Flat Bench Press, 5x5
    ...superset with Pec Dec, 5x5
    Weighted Dip, 5x5
    ...superset with Cable Crossover, 5x5


    Day Two (Shoulders, Abs):

    Seated BB Shoulder Press, 3x8
    Arnold Press, 3x8
    Weighted Decline Situps, 4x15
    Weighted Hanging Leg Raises, 3x8
    DB Side Bends, 3x8


    Day Three (Back):

    Deadlift, 2x5 warmup, 3x5, 2x3
    BB Row, 3x8
    DB Shrug, 3x8
    Weighted Wide-Grip Pullup, 5x5


    Day Four (Legs):

    Squat, 2x8 warmup, 5x5
    Leg Press, 3x10
    Standing Calf Raises, 3x8
    Reverse Leg Curls, 3x8


    Day Five (Biceps, Triceps, Forearms)

    BB Curl, 5x5
    ...superset with Standing DB Curl, 5x5
    Incline DB Curl, 5x5
    ...superset with One-Arm Cable Curl, 5x5
    Close-Grip Bench Press, 5x5
    ...superset with Close-Grip Bench Dips, 5x5
    Tate Press, 5x5
    ...superset with Reverse Grip Tricep Pushdown, 5x5
    Reverse BB Curls, 3x8


    Thats about it I think. No pics unfortunately since I don't have access to a camera at the moment. I'll get some with three months progress.

    I appreciate any comments with regard to my routine and whatnot.

    Thanks for all the info over the last couple years brolys. :bowdown::bowdown::bowdown:
     
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