Starting my first cycle tomorrow. Currently bulking and have been since July 2012. Starting weight was 145 lbs.
15 Rep Maxes
Back Squat (barbell) - 185
Lunge (barbell) - 95
Leg Curl (machine) - 115
Standing Calf Raise (plate) - 100
Incline Bench (barbell) - 145
Chest Dip (dumbell) - 15
Pendlay Row (barbell) - 145
Pullup (dumbell) - BW
Military Press (barbell) - 85
Face Pull (scr, rope)- 60
Situp (bar) - 6
Twist (ball) - 10
Side Bend (dumbell) - 70
10 Rep Maxes
Back Squat (barbell) - 205
Lunge (barbell) - 115
Leg Curl (machine) - 140
Standing Calf Raise (plate) - 140
Incline Bench (barbell) - 180
Chest Dip (dumbell) - 35
Pendlay Row (barbell) - 170
Pullup (dumbell) - 20
Military Press (barbell) - 105
Face Pull (scr, rope)- 80
Situp (bar) - 15
Twist (ball) - 20
Side Bend (dumbell) - 85
5 Rep Maxes
Back Squat (barbell) - 235
Lunge (barbell) - 155
Lying Leg Curl (machine) - 170
Standing Calf Raise (plate) - 210
Incline Bench (barbell) - 205
Chest Dip (dumbell) - 60
Pendlay Row (barbell) - 205
Pullup (dumbell) - 45
Military Press (barbell) - 125
Face Pull (scr, rope)- 100
Situp (bar) - 24
Twist (ball) - 30
Side Bend (dumbell) - 100
ROUTINE
Back Squat - 2 sets
Lunge - 1 set
Lying Leg Curl - 1 set
Standing Calf Raise - 3 sets
Incline Bench - 2 sets
Chest Dip - 1 set
Pendlay Row - 2 sets
Pullup - 1 set
Military Press - 2 sets
Face Pull - 2 sets
Sit-up - 2 sets
(Alternating week to week)
Twist - 2 sets
Side Bend - 2 sets
2x15 - 1st block
2x10 - 2nd block
2x5 - 3rd block
15 Rep Maxes
Back Squat (barbell) - 185
Lunge (barbell) - 95
Leg Curl (machine) - 115
Standing Calf Raise (plate) - 100
Incline Bench (barbell) - 145
Chest Dip (dumbell) - 15
Pendlay Row (barbell) - 145
Pullup (dumbell) - BW
Military Press (barbell) - 85
Face Pull (scr, rope)- 60
Situp (bar) - 6
Twist (ball) - 10
Side Bend (dumbell) - 70
10 Rep Maxes
Back Squat (barbell) - 205
Lunge (barbell) - 115
Leg Curl (machine) - 140
Standing Calf Raise (plate) - 140
Incline Bench (barbell) - 180
Chest Dip (dumbell) - 35
Pendlay Row (barbell) - 170
Pullup (dumbell) - 20
Military Press (barbell) - 105
Face Pull (scr, rope)- 80
Situp (bar) - 15
Twist (ball) - 20
Side Bend (dumbell) - 85
5 Rep Maxes
Back Squat (barbell) - 235
Lunge (barbell) - 155
Lying Leg Curl (machine) - 170
Standing Calf Raise (plate) - 210
Incline Bench (barbell) - 205
Chest Dip (dumbell) - 60
Pendlay Row (barbell) - 205
Pullup (dumbell) - 45
Military Press (barbell) - 125
Face Pull (scr, rope)- 100
Situp (bar) - 24
Twist (ball) - 30
Side Bend (dumbell) - 100
ROUTINE
Back Squat - 2 sets
Lunge - 1 set
Lying Leg Curl - 1 set
Standing Calf Raise - 3 sets
Incline Bench - 2 sets
Chest Dip - 1 set
Pendlay Row - 2 sets
Pullup - 1 set
Military Press - 2 sets
Face Pull - 2 sets
Sit-up - 2 sets
(Alternating week to week)
Twist - 2 sets
Side Bend - 2 sets
2x15 - 1st block
2x10 - 2nd block
2x5 - 3rd block
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