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  1. #1
    Just joined M&S Jrpowerlifter's Avatar
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    Default My Journey for Strength

    As of lately I have been seeing how low my PRs are. I also realized with NJROTC on the way, not being strong is a huge problem. So I have decided to go on an intense strength gaining journey. I plan on doing this for 5 months straight. I'm following a custom routine of mine. Day 1 Push, Day 2 Legs and Abs, Day 3 accessories muscles,( Shoulder, Triceps), Day 4 Legs Day 5 Pull, Day 6 and Day 7 are rest days. In 4 months I plan on increasing my 5 rep Bench from 50 to 150 lbs, increase my 6 rep OHP from 5 to 125 lbs, increase my 11 rep Bent-Over Row from 50 to 160 lbs, increase my 6 rep Incline bench From 35 to 125 lbs, increase my 4 rep Dumbell shoulder press from 25 to 100 lbs, and my 12 rep Arnold Press from 15 to 100 lbs. As you can tell my shoulders are weak and I want to get them incredibly strong. Since I started this late, today I'm writing down my accessory muscles.

    1. OHP 5 sets. 36 lbs, 8-12 reps.
    2. Tricep Kickbacks 1 set. 15 lbs, 11 reps each.
    3. Dumbell Press 5 sets. 15 lbs, 10-15 reps.
    4. EZ-Curl Bar Curl 3 sets. 30 lbs, 8-12 reps.
    5. Arnold Press 2 sets. 15 lbs, 7-10 reps.
    6. Hammer Curl 1 set 10 reps per arm.
    1 min 45 sec to 3 min rest in between sets.

    So subscribe if you want !
    Last edited by Jrpowerlifter; 07-07-2014 at 07:53 PM.

  2. #2
    Just joined M&S Jrpowerlifter's Avatar
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    Default

    Monday: Chest, Tris, Shoulders. All done on a 45 lb bar.

    1. Stretch
    2. Flat Bench. 50 lbs on. 1st set 5 reps, 2nd set 4 reps, 3rd set 4 reps, 4th set 4 reps, 5th set 3 or 4 reps.
    3. Incline Bench. 1st set 40 lbs for 3 reps, 2nd set 30 lbs 7 reps, 3 rd set 6 reps.
    4. OHP. 5 lbs ( remember on a 45 lb bar ) 1 set for 8 reps, 2nd set for 6 or 7 reps, 3rd set for 6 reps.
    5. Close Grip Flat Bench. 20 lbs. 1st set for 11 reps, 2nd set for 11 reps, 3rd set for 10 reps, 4th set for 9 reps, 5th set for 7 reps.

    Post Workout:
    Ate 3 pieces of chicken for about 54 grams of protein, about 1 Tablespoon of pb for 3.5 grams of protein, 2 pieces of cheese for 10 grams of protein, and drank 20 Fl. oz of water.
    Last edited by Jrpowerlifter; 07-07-2014 at 08:05 PM.

  3. #3
    Just joined M&S Jrpowerlifter's Avatar
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    Default

    Too busy to get a workout today. Being strict next week with days exercising.
    Current Weight: 235.4
    Current Height: 5'6"

    Overall Goal: Increase Strength only.
    Current Long Term Goal: Gain an extreme amount of strength in 5 months. Starting January 2015.

    Strength Goals: Increase 5 rep Flat Bench from 50 to 150 lbs.
    Increase my 6 rep OHP from 5 to 125 lbs.
    Increase my 11 rep Barbell Row from 50 to 160 lbs.
    Increase my 6 rep Incline Bench from 35 lbs to 125 lbs.
    Increase my 4 rep Shoulder Press From 25 to 100 lbs.
    Increase my 12 rep Arnold Press From 15 to 100 lbs.

  4. #4
    Frequent Poster Deborahdmamd's Avatar
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    Default

    Ok here is my response. First, your goals are completely arbitrary. How did you come up with them? Second, how old are you? Third, you are eating too little. What about aerobics?

    There is NO downside to exercise!

  5. #5
    Frequent Poster Deborahdmamd's Avatar
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    Default

    Quote Originally Posted by Jrpowerlifter View Post
    Too busy to get a workout today. Being strict next week with days exercising.
    15 on the Arnold press to 100. Are you serious? Not trying to be mean, but look around you at what the others are lifting.

    There is NO downside to exercise!

 

 

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