My workouts last week...

[Sammy1980]

Mon:Chest

Flat benchpress 1x20 135lbs
1x15 220
1x10 315
1x8 425
Incline db press 1x15 100lbs dumbbell
2x12 140lbs
Machine press 3x30-50reps fullstack
Dips many sets with 15 rest between until i cant move (only bodyweight)
Tue:Back
Chins 3x10-15 bw+135lbs (slow)
barbell rows 5sets going up to 405lbs
Machine row full stack 30-40reps
straight arm pulldowns light weight just for pumping 8-10sets

Wed:legs
Squats 10sets going up to 600lbs for 11reps
Leg press superset with front squats light weights 30-50reps
Straight leg deadlift 5sets going up to 405 for 10reps
leg curls many many sets light weight 40-50reps
Standing calves 8 sets5-10reps full stack
seated calfpress up to 50 reps light weight many sets


Thursday: shoulder, traps
Shoulder press 5 sets going up to 365lbs for 6reps
Side lateral machine full stack 5sets 15-20rep
bent over side raise 5 sets going up to 75lbs 15 reps
wide grip rows many many sets 30-5o reps

Friday:arms
skullcrusher 5sets up to 185lbs 12reps
db curl 5sets up to 90lb dumbbell 10reps
pushdown fullstack many sets 20-30rep
preacher curl many sets 110lbs 30-40reps
superset cable curls with one arm db extensions: dont count weight or reps or sets just do till arms explode

abs 1-2 times a week: crunhes 5x50reps

I think this workout is the best for power and size

my weight 94kg height 168cm
in america: 210lbs 5'6cm

do you know any good routines?? or training info??

[Sammy1980]

i think its important to feel the pump every almost every day, then you rest during weekend and eat good food.

[znak]

i think its important to feel the pump every almost every day, then you rest during weekend and eat good food.

So you eat well two times a week? What are your stats?

[Sammy1980]

no..eat well all week, lol. But during weekend i can eat more junk food..

[Sammy1980]

5'6 210lbs

[Hypertrophy]

I don't understand the point of this post, but. . . You program is not good for power. Power is "the time rate of doing work." You have no olympic style lifts/explosive lifts in your program. Yes, you are strong.

[Sammy1980]

sorry, a guy asked me what i was doing so i answered him. Squats are a power movement.

[IronReload04]

near max weight increases power or velocity or speed of your twitch during the lift dude

[znak]

5'6 210lbs

when you introduced yourself to the board you wrote:

Hello im sammy, 23 years old from europe. 5'6 (168cm) 160lbs (73kg).
My goal is to reach 200lbs (90kg) in muscular condition.

So you have already exceeded your goal by ten pounds!

You're doing eight reps with 425 lbs and incline db press 1x15 100lbs dumbbell
2x12 140lbs.

Someone get me a shovel, this stable needs cleaning.

This board is a great place to learn, read, but don't BS so much.

[Sammy1980]

50lbs gained yes...40muscle 10fat..no bull. bench before: 300lbs 5 reps squat 440lbs 5 reps deadlift 500lbs 5-7 reps.

[znak]

50lbs gained yes...40muscle 10fat..no bull. bench before: 300lbs 5 reps squat 440lbs 5 reps deadlift 500lbs 5-7 reps.

You put on 50 pounds since July 13th????

You should post your cycle and your work out. There is not one person on this board that is anywhere near your results.

Tell us how to do this. Post your diet, your split and your cylce.

The whole world want to do what you did-- go from a 160 pounder to a 210 pound monster deadlifting 500 pounds tossing around 140 pound dumbbell like paperweights.

I am a total dumb****. I have been working out for over a decade and an happy with a pound gain a month. I am 6'1" and weigh 220 lbs (you can guess my body fat... about 10% probably.)

Please tell me how to put on 50 pounds by Christmas.

I really want to do it.

You are amazing.

[Sammy1980]

thanks, im a genetic freak i guess

[Sammy1980]

tren , dianabol

[Sammy1980]

and i could deadlift 500lbs when i was 165...that was before numbers. its higher now..but i get pump in back so i cant do them