continuation of my training. . .

[striker]

Day 1 week 82 -- June 9

EDT

inclined bb press@120lbsx12x5
chinups @bwx3x9


db rows@30lbsx12x3


Day 2 week 82 JUN 11

EDT

squats@235lbsx3x9 -27reps

seated DB press@45lbsx12x12x8

leg curls@90lbsx8x3


Day 3 week 82 -- Jun 14

EDT

DL@330lbsx2x2x2x2x2x1

lying french press x 12x3

db curls x 12x3

 

[striker]

Day 1 week 83 - JUN 16

EDT

incl bb press @130lbsx10x7
Chinups + 10lbsx1x8


DB rows@35lbsx10x3

Day 2 week 83 - -JUN 18

EDT squats@240lbsx3x9

DB press@50lbs 10x10x8

legcurls 70lbsx10x2


Day 1 week 84 -- JUN 23

EDT

incl bb press@135lbsx8x5

Chinups +10lbsx1x9

Day 2 week 84 -- JUn 25

squats@245lbsx3x9

db press@50lbsx10x3

 

[striker]

Day 3 week 84 - -JUN 28

EDT

DL @340lbsx1x10

lying french pressx10x3
db concentration curlsx10x3

leg curlsx10x12x12

 

[striker]

Day 1 week 85 JUN 30

EDT

bench press@140lbsx 10x8x8x8x8x8 50reps
chin ups+10lbsx2x2x2x2x2x2x1 13 reps

seated cable rowsx12x3


Day 2 week 85 JUL 2

20 rep squat

20x3

military press@120lbsx10x3

side raises 12x3


Day 3 week 85 JUL 5

EDT

DL@350lbs9x1



Day 1 week 86 JUL 7

EDT

benchpres@145lbsx8x8x8x6x6x6 42reps

chinups +20lbsx6x1



Day 2 week 86 JUL 9

20 rep squat

20x3

military press@120lbsx12x12x10

side raises 12x3



Day 3 week 86 JUL 12

arm day

NO DL

 

[striker]

Day 1 week 87 -- JULY 14

EDT

inclined Benchpress @145lbsx8x8x6x6x6x6x6 46reps
chinups+10lbsx2x5 10reps



Day 2 week 87 JUL 16

Squats 20x3
military press 12x12x10


Day 3 week 87 JULY 19

no workout


Day 1 week 88 JUL 21

EDT

incl bp@150lbsx6x7 48reps
chinups (parallel grip) +10lbsx3x3x3x2x2x2 15reps

seated cable rows x12x3


Day 2 week 88 jul 23

EDT
Squats@35lbs(each side) 10x6 60reps
military press@40each sidex10x10x10x10x8 48reps

Day 3 week 88 Jul 27

Good morningsx25each side x 12x3

closegrip ez curlsx12x3


Day 1 week 89 JUL 28

EDT

incl bp @150lbsx6x6x6x5x5x5x5 38reps --TIME TO CHANGE workout
chinups(parallel grip) 2x6 12reps-- TIME TO CHANGE

 

[striker]

DAY 2 week 89 JUL 30

EDT

squats 40lbs each side 10x6
military press 30lbs ea side 12x12x12x12x8 56reps



Day 3 week 89 AUG 2


GoodAM 40ea side 10x3

single arm tris pushdown x10x3
close grip ez bar curls x12x3



Day 1 week 90 Aug 4

inclined db press @40lbsx 10x6
chinups (over hand grip) 1x7

 

[striker]

Day 2 week 90 AUG 6

EDT

squats @45lbseach side x10x5
military press @40lbs ea side 10x5

side raises 12x3

inclined db curls 10x3

 

[striker]

Day 3 week 90 AUG 8

GoodMornings @45lbs ea side 10x3

ARMS

closegrip bp 12x2
db tris ext 12x2
single arm reverse pushdowns 12x3

bb curls 10x2
incl db curls 12x2
concentration curls x12x3

 

[striker]

Day 1 week 91 aug 10

EDT

inclined db press @45lbs ea side 12x6 72reps
chinups overhand grip 2x6 12reps


Day 2 week 91 aug 12

EDT

Squats 55lbs ea side 10x4 40reps
military press 50 ea side 10x4 40reps

side raises 12x3
shrugs 12x2


Day 3 week 91 aug 14

GoodAM 50 each side 10x3

ARMS

triceps

db tris ext 12x2
close grip tris press 15x3
single reverse pushdown 15x2

biceps

seated incl db curls 12x2
standing bb curls 12x2
concentration curls 12x3

 

[striker]

DAY 1 week 92 AUG 17

EDT

inclined db press @50lbs 10x5 50reps
chinups overhandgrip 2x6 12reps

---

bb rows - overhand grip 12x3

cable crossovers 12x3

 

[striker]

Day 1 week 93 AUG 23

EDT

squats 140lbs 10x10x10x10x5
inclined db press@50lbs 10x4

dips 5x5
leg curls 10x3

 

[striker]

Day 2 week 93 AUG 24

EDT

military press 50 ea side 10x8x8x8x5 39reps
pullups @BW 3x5

bb rows 12x4
db preacher curls 12x3

 

[striker]

Day 1 week 94 AUG 30

EDT

squats@150lbsx 8x8x8x8x6 38reps
incl db press@50lbs 12x5


dips 5x5



Day 2 week 94 AUG 31

EDT

military press 130lbs 8x8x6x6x6 40reps
pullups @BW 3x4x4x4x4

bb rows 12x4
db preacher curls 15x3

 

[striker]

Day 1 week 95 sept 6

EDT

squats@160lbsx 8x8x6x6x6 34reps
incl db press@65lbs 8x6x6x6 26reps

 

[striker]

EDT

military press@ 6x6 36reps
pullups 4x6 24reps


Day 1 week 96 Sept 13

EDT

squats@170lbsx8x6x6x6 26reps
incl bench @65lbsx6x6x6x10 -- 28reps

Dips 7x3

 

[striker]

Day 2 week 96 sept 14

EDT

military press 145lbs 6x5 30reps
pullups @BW 5x5

bb rows 12x4
db preacher curls 10x3

 

[min0 lee]

.What's your weight now?

 

[striker]

.What's your weight now?

i think i am at 190lbs.. are my lifts strong or weak for my weight? any suggestions / comments .. or change in my routine??

thanks


im working 5days a week on a regular office hours of 8am to 530pm(i have no more time to train during those days). so my free days are sat and sun only. . .

 

[striker]

Day 1 week 97 sept 20

EDT

squats@180lbsx6x5 30reps
incl db press @65lbs x8x6x6x6 26reps

Dips

8x2

Day 2 week 97 sept 21

militarypress@150lbsx5x5 25reps

pullups 6x6x6x6x5 29reps

preacher curls x10x3

 

[striker]

Day 1 week 98 sept 27

EDT

squats@190lbsx5x6 30reps
incl db press @45lbs 10x5 50reps

Dips

9x2

 

[striker]

Day 2 week 98 sept 28

push press@155lbsx5x6 30reps

pullups 6x5x5x5x5 26reps

standing preacher curls x12x12x3

 

[striker]

Day 1 week 99 OCT 4

EDT

squats@200lbsx5x5 25reps
flat bpress @90lbs 10x5 50reps

 

[striker]

Day 2 week 99 oct 5

push press@160lbsx5x6 30reps

parallel grip pullups 3x3x3x3x3 15reps

standing preacher curls x8x3

 

[striker]

Day 1 week 100 OCT 18

EDT

squats @220lbsx5x5 25reps

bench @90lbs 5x12 60reps

dips (chest) 3x5
triceps body push 3x8
db kickback 3x12

bb curls x3x12
alt db curls x3x8
DAY 2 week 100 -- OCT19

EDT

military press 60lbs x6x12 72reps

parallel grip chinups 3x8

side raise x3x12
db shrugs 3x12

tbar rows 3x12

 

[striker]

Day 1 week 101 OCT 25

EDT

leg press @90lbsx12x6 72reps

bench @100lbs 5x12 60reps

cable crossovers 12x3
triceps body push 3x10
db kickback 3x12

bb curls x3x12
alt db curls x3x10

 

[striker]

DAY 2 week 101 -- OCT26

EDT

military press 80lbs x12x12x12x10x10 56reps

parallel grip chinups 3x6

side raise x3x12
db shrugs 3x12

tbar rows 4x12

 

[striker]

Day 1 week 103 -- OCT 31

bench press @110lbs x12x12x12x10 46reps

incl hammer press 12x3

military press @60lbs 12x4
side raise 12x3

db shrugs 12x3

bb curls 12x3
alt db curls 10x3




DAY 2 week 103 - NOV 1

legpress @110lbsx12x4
strait leg DL @50lbsx 12x4

chinups 5x2

tbar rows 12x4

 

[striker]

Day 1 week 104 --NOV 4

benchpress @110lbsx12x12x10x10x10
incl hammer press 12x3
cable crossovers 15x3


db kickback 12x2

bb curls 12x4
alt db curls 10x3

 

[striker]

Day 2 week 104 -- NOV 6


military press @80lbs 10x5
side raise 12x3

db shrugs 12x3

 

[striker]

Day 1 week 105 --NOV 11

benchpress @120lbsx10x5
incl hammer press 12x3
cable crossovers 15x3

db kickback 12x3

standing ez curls 15x4
seated alt db curls 12x3

db shrugs 20x4