Pfabrizi1

Sup bros. I've been wanting to make a journal for some time and I decided to just do it now. I'm actually going to go workout in 10 minutes, and then after I eat dinner I will post up my workouts for the past 3 weeks since I am in my 3rd week back so far. Right now I'm doing Optimized Volume Training. It's not crazy volume, but its real hard... every exercise is supersetted, but I'll explain it it more detail later. It is actually good for strength too, In my 3rd week I'm up 10 lbs on my bench and squat 5RM.

My goals: To get stronger. after this I am considering doing some powerlifting/strongman workouts, but I also want to get bigger because my ultimate goal is to become a professional wrestler one day. It will happen. My goal for size is the body of the Dynamite Kid, preferably when he was at his biggest (he admitted he was on roids, but I'm confident that it is achievable naturally. Pics on bottom), and since I'm expecting that I'll probably grow to 5'8, 5'9, maybe even 5'10, I think I can do it. I have a short family, but my brother grew to 5'10, and my tallest family member is about 6'...

Right now I weigh about 167-170 depending on the time of day. I've just started doing grip training with the CoC grippers, and I'm just doing really high volume with the lowest one to get started.

Well I'm off to work out, I'll post up my routine later.

Pretty much my goal size:

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Pfabrizi1

Ok, heres the workouts starting from July 30. BTW, I have some pictures up in the pictures section from my first week back. Heres an example of how my routine works and how I'll post it.

The dotted line means it is supersetted with the exercise above it. The first lift is at a tempo of 2-0-1, two seconds down, 0 at the bottom, and one second going up. The second lift is mainly to increase the time under tension, so it is moderately light and at a slower tempo, I do it at about 5-0-2 (5 seconds down, 0 at bottom, 2 to go up). For dumbbell exercises the weight is the number of pounds each dumbbell.

Example-
Bench Press- 150lbs 5x5
---- DB Flies- 35lbs (each) 5x5

Day 1 - Chest, Upper Back

Bench Press- 150lbs 5x5
---- DB Flies- 35lbs 5x5
Incline Bench- 115lbs 5x5
---- Incline DB flies-35lbs 5x5
1 Arm DB rows- 55lbs 5x5
---- Supine rows-(BW) 5x5
Bent Rows- 95lbs 5x5
---- WG Pulldowns-100lbs 5x5

Day 2- Legs and lower back

Squats-165lbs 5x5
----Lunges -25lbs 5x5
Sumo DL-135lbs 5x5
----RDL-135lbs 5x5
SLDL-135lbs 5x5
----Leg Curls-65lbs 5x5

Day 3-Biceps and Triceps

Barbell curls-65lbs 5x5
----DB curls- 25lbs 5x5
Preacher Curls- 55lbs 5x5
----Hammer curls-25 lbs 5x5
Close grip Bench-100 2x5, 105 3x5
----Decline tricep ext.- 50 5x5
Skull Crushers- 55lbs 5x5
----Cable pushdowns-40lbs 5x5


Day 4- Shoulders (all standing work)

Military Press- 95lbs 5x5
----Side raises-15lbs 5x5 (hard as hell to do slow!)
Arnold Press- 35lbs 5x5
----Front raises (DB)-15lbs 5x5
Upright row -60 5x5
----Rear delt raises-15lbs 5x5


That was week 1, my first week back. Every week I try to increase at least 5lbs on the first exercise of every superset.

Pfabrizi1

Week 2


Day 1 - Chest, Upper Back Weight at workout- 165 lbs

Bench Press- 155lbs 5x5
---- DB Flies- 35lbs 5x5
Incline Bench- 120lbs 5x5
---- Incline DB flies-35lbs 5x5
1 Arm DB rows- 57.5lbs 5x5
---- Supine rows-(BW) 5x5
Bent Rows- 100lbs 5x5
---- WG Pulldowns-100lbs 5x5

Day 2- Legs and lower back

Squats-170lbs 5x5
---- DB Lunges -25lbs 5x5
Sumo DL-135lbs 5x5
----RDL-135lbs 5x5
SLDL-135lbs 5x5
----Leg Curls-65lbs 5x5

Day 3-Biceps and Triceps

Barbell curls-67.5lbs 5x5
----DB curls- 25lbs 5x5
Preacher Curls- 57.5lbs 5x5
----Hammer curls-25 lbs 5x5
Close grip Bench-110 5x5
----Decline tricep ext.- 50 5x5
Skull Crushers- 57.5lbs 5x5
----Cable pushdowns-40lbs 5x5


Day 4- Shoulders (all standing work)

Military Press- 100lbs 5x5
----Side raises-15lbs 5x5
Arnold Press- 37.5lbs 5x5
----Front raises (DB)-15lbs 5x5
Upright row -65 5x5
----Rear delt raises-15lbs 5x5

Pfabrizi1

Day 1 - Chest, Upper Back weight at workout -168

Bench Press- 160lbs 5x5
---- DB Flies- 35lbs 5x5
Incline Bench- 125lbs 1x5 130 4x5
---- Incline DB flies-35lbs 5x5
1 Arm DB rows- 60lbs 5x5
---- Supine rows-(BW) 5x5
Bent Rows- 105lbs 5x5
---- WG Pulldowns-100lbs 5x5

Day 2- Legs and lower back

Squats-175lbs 5x5
----DB Lunges -25lbs 5x5
Sumo DL-145lbs 5x5
----RDL-125lbs 5x5
SLDL-145lbs 5x5
----Leg Curls-65lbs 5x5

Day 3-Biceps and Triceps

Barbell curls-70lbs 5x5
----DB curls- 25lbs 5x5
Preacher Curls- 60lbs 5x5
----Hammer curls-25 lbs 5x5
Close grip Bench-120 1x5, 130 3x5, 1x4
----Decline tricep ext.- 50 5x5
Skull Crushers- 60lbs 5x5
----Cable pushdowns-40lbs 5x5

Arms felt insanely pumped during and after. It was pretty awesomeress:

Shoulder day is on Saturday

wala

Looking good Peter. Keep up the good work bro. That look pretty intense, but not tons of volume like alot of guys would do! I think you're approaching this in a good way

_Wolf_

OVT?

Malley

I dont really like the setup. Its just not possible to only work the lower back with deads.....but its your plan so best of luck to ya.

Pfabrizi1

Yeah, I know it's not the best, and I appreciate your input . The reason I did this program now was something I was familiar with and I could pick up from where I left off with since I was doing this program before the summer. I have only one week left for it, so if you have any suggestions on what I should do next, I would definitely take it into consideration since I know that you have alot of knowledge on this stuff. Same goes for anyone else.

Thanks man. It can get pretty intense especially when you have to do the 2nd part slow. I've always loved a hard workout tho, so its all good

Malley

Why not structure something that suits you? Whats your goals? WHat are your weaknesses? What are you training for? Do you have any muscle imbalances? etc....

Pfabrizi1

Well I want to get bigger for one, but I also want to get stronger, so I was thinking of doing some powerlifting. My shoulders are a huge weakness in terms of size, they have been lagging forever, and I especially need to strengthen my neck for when I plan on wrestling. I'm also not in very good shape endurance-wise.


Well here's my shoulder workout from saturday, and I'm gonna post my Chest/back routine from today.

Military press- 105:5x5
----Side raises- 15:5x5
Arnold Press- 40:5x5
----Front raises- 15:5x5
Upright Rows- 70:5x5
----Rear delt raise- 15:5x5

Weight at workout- 170 lbs

Pfabrizi1

Chest & Back

Bench Press- 165: 5x5
----DB Flies- 35: 5x5
Incline Bench Press-135:5x5
----Incline flies- 35:5x5
1 arm DB rows- 65:5x5
----supine rows-5x5
Bent Rows-110:5x5
----Pulldowns- 100:5x5

Felt pretty good after. This was my last Chest and back workout w/ volume training, and heres the overall gains in strength

Bench Press- +15lbs
Incline Bench- +20lbs
1 arm DB rows- +10lbs
Bent Rows- +15lbs

Pretty happy w/ those results in 4 weeks! I also gained 5lbsress:

1quick1

Sounds good man, I'm in.

Pfabrizi1

^ awesome bro. I'll check out your journal as well.

So anybody have any suggestions for what I should start doing after this week, program-wise? If you missed it, in an earlier post I wrote my goals/lagging bodyparts, etc. to help give an idea of what I was looking to do


Today was legs and lower back, and I was REALLY happy that I was able to add another 10lbs to my squat from last week, even if it was only for my last set! It wasn't that hard actually, I may have been able to get up 5 more pounds...

Here it is!


Squats-180:4x5, 185:1x5
----DB Lunges-25:5x5
Sumo DL-150:5x5
----RDL-125:5x5
Stiff leg DL-150:5x5
---- Leg curls-65:5x5

In between sets for the last exercises I did some ab work, not too much tho.

ChRis_StuaRt

add another 1 or 2 excercises for quads when you next train them IMO.