sgermann’s BodyBlog

Day 1: CHEST/TRIS/SHOULDERS
Bench: Set of 8,6,4,2 (increasing weight)
DB Military Press: 3×8
Skullcrushers: 12,10,8,6 w/ burnout. (constant weight)
Incline Dumbbell Press: 10,8,6 (increasing weight)
Single Arm Cable Tris: 5×10-15 (optional superset with dumbbell curls)
Cable Chest Flyes: 3×10-12
Dumbbell Shoulder Flyes: 4×10

DAY 2: LEGS
Squats: 4×4-8
Calfs: 4×30 w/burnout after each set
Leg Press: 10,8,6,4 (increasing weight)
Leg Extension: 3×10 w/ stack supersetted with…
Leg Curl: 4×8
Lunges: 3×20 steps

DAY 3: BACK/BIS
Deadlift: 5×5
Wide Grip Pullups: 3 sets to failure
Close Grip Pulldown: 3×10-12
Seated Rows: sets of 10,8,6 (increasing weight)
Cable Curl: 3×10
DB curl: 12,10,8,6,6 (increasing weight)
Reverse C urls: 3×15

DAY 4: LEGS (see above) OR ABS/CALVES/FOREARMS
Leg Raises: 3×30
Crunches: 3×50
Side Crunches/ Oblique Machine: 3×15-20 (each side)
Grips: 5 sets to failure
Wrist Curls: 3×20
Wrist Extension: 3×20
Calves: (same as leg day)

I’ve ben rethinking my goals lately and I am thinking that It may be a better idea for me to try to overshoot my goal weight (170 instead of 160) and then try cutting until I am satisfied with my bodyfat percentage. I don’t think I have EVER been over 11% before so it may be a new experience for me to be carrying extra fat around. On the other hand, I may not gain much fat at all since I’ve never been the kind of person that gains fat easily. Only time will tell how it goes but as long as I am seeing results like I have been lately, I won’t be easily discouraged.

It’s that time again. Time for me to piece together a diet that I can actually maintain. I want to put on some more size and hopefully inch closer to my ultimate goal of 160 pounds at less than 10% body fat. My strength has been steadily going up since I started 5×5s so I’m interested in seeing what happens when I start using a stricter diet. The wrestling season is ending soon so I should be getting my two workout partners going back to the gym with me. Finally I won’t be having to ask random people for a spot. I don’t know If I really trust the spotting skills of everyone at my gym. Anyway, wish me luck. I start next week.

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