"went light and more intense"

??

Huh?!?

ya i went with lighter weights than normal but a lot less resting, i wasnt feeling good the last 2 work outs.

This is the routine i'll be doing now accept my reps might be a little higher than suggested.


LH's Powerbuilding Routine
Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).

Mondays

Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Flat Bench Db Presses or Flyes 3sets of 10

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.

Abs-you decide.

Wednesday

Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

Train hard, remember, your only hitting these muscle groups once a week.


Fridays

Close Grip Bench 3sets of 5-7(not including warmups)

Front Presses 3sets of 3-5 reps

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

Side Laterals 3sets of 10-12

Abs- you got it, you decide

Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).

2/20/08

Squat-235-5x5
Bi Curl wit Ez curl bar-80,90,100-10,10,8
Incline Curl-40,45-6,6
Hammer Curls-45-10

Work out was done in under half hour cuz i have class at 10 30.
First actual squat work out felt very good and easy hopefully hit 245 for 5x5 next time shouldnt be a problem, feel like i can actually start to get stronger in everything now. Back hurt at times but wasnt too bad.
Hadnt done biceps in a year + and everything I did felt easier than i thought

2/23/08

Floor Press-205,215,200-4,3,6
OHP-115,125,135,95-8,6,4,4
Tri Ext-90,90,80-8,6,10
Side Lat Raises-35,35,35-10,10,8
Shrugs-120,120,120,100-8,7,6,6
Dips-BW 3 setsx6 reps

Been sick past couple days still am but didnt feel bad while working out.

2/24/08

Squat-250 5setsx5reps
Barbell curl-90,100,110-10,10,8
Incline DB curl-45,50,55-6,6,3
Hammer curl-50-8
21's wit 70 ez curl bar
Was in the middle of running the rack doing hammer curls when fire alarm went off...

Squat felt good and easy, back actually felt better doing the 250 than the 235(I did stretch out more before hand this time). Go for 255 or 260 next time for 5x5, hopefully will continue to go up without any problems.

Good job on the squats. :weights:

3/1/08 Weighed in at 196 with shoes, 2 shirts n shorts on. (scale might be a few lbs heavy as well) No other scale to use well at college. Feel bigger than beginning of semester but weighed around the same at beginning of semester. I am eating a lot, meal plan is supposed to last untill May 13 and I am going to be completely out in 2 weeks maybe 3 if i spread it out and eat off campus more.

Chest/Back

Bench-200-5 Got pretty angry i was only able to hit 200 for 5 so i switched it up n jus did incline first
Incline-85,90,85-6,5,7
Bench-185-5 I was planning on doing 10, didnt take much rest inbetween incline and on the 5th rep i touched chest went to go up and for some reason just stopped half way and it dropped back to chest n luckily got it up easily cuz i was only one in the gym. Never happened b4 where i got stuck/quit on a rep and was able to drop it back down and explode it up, weird.

Lat-in-190,180-8,8
-out-140,140-10,10
Flat DB bench-70,75,80-10,10,6
(did lat and DB bench with no rest alternating between the two)

I've been sick and it was a bad work out.
Hopefully i can work out today since its squat/bi's but I feel worse today so might just put it off till tomorrow which is hard to do cuz i feel shitty bout not working out last week days

I guess I was happy with the incline db #'s, 85 for 6 was easy and 90 for 5 is most i've done on incline since i normally always do it second after flat bench. Hopefully get 100's on incline soon.

still sick so wasnt able to lift last 2 days.

3/5/08

Floor press-200,205,215-8,6,3
OHP-115,125,135-8,6,6
Tri Ext-90,80,80-7,10,10
Side Lat Raises-30,30,30-10,10,8
Shrugs-110,110,110-10,10,8
Tri Ext-70,70-10,10
Dips-6 reps

I alternated tri ext n side lat raises with little rest in between. than alt. shrugs n tri ext same way.

Was sick but it was a pretty good work out surprised me, I was sweating from just walking to the gym and light headed but after started work out I felt better.
Floor presses are starting to get easier just couldnt push myself all the way cuz of no spotter so had to be careful with the 205 n 215 not to get stuck, prolly had 1-2 reps left in me on both sets.