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Bodybuilding for Bostin

The purpose of this website is to help you train yourself. That’s what I do, I train myself so I’m going to share what I do and the obstacles that come up, and what adjustments I make to deal with them. 

This is one month of my training.I didn’t start my diet yet or cardio so that won’t be included but I did pay attention to my body weight. I put a cap of 240 lbs on my body weight anything above that is unhealthy for me and I don’t look good. My bodyweight got up to 235 lbs and now I’m beginning my cut back down.

My goals are to maintain as much muscle and strength as possible while simultaneously losing fat and getting as lean as possible. After I achieve my leanest condition I’m going to transition back into powerlifting while gaining strength and muscle mass and staying as lean as possible.

One goal at a time always has to be the priority and right now that is cutting fat and getting lean. This month I did not diet because I’ve been dieting on and off for over a year now and sometimes you need a break so you don’t burn out. I took a break but again I had a bodyweight cap I stuck to. If my bodyweight would had gotten to 240 lbs earlier I would have begun the diet and cardio sooner at that specific marker.

 Another thing I sorted out in my training was my training split. I’ve always liked to keep it very flexible but in that i’ve found a tendency to overdo squats and deadlifts in terms of frequency. My solution has always been to cut back on those exercises and transition to leg presses and rows. I’ve also found that deadlifting in the week before squatting will not allow me to squat my hips can’t handle it. These are individual issues and do not apply to everyone but you will have your own personal issues and need to make needed adjustments. To begin with I started with this split 

Sunday Rest Monday Quads/Hamstring/Calves/Squat Focus Tuesday Chest/Triceps/Bench Press focus Wednesday Rest Thursday Back/Biceps/Deadlift Focus Friday Delts/traps/Abs Focus

I transitioned to this split because I don’t have any strength goals for the Friday workout and I can handle the extra bench press day. Everything is structured around the squat, bench press and deadlift because the end goal is powerlifting and I believe in these movements. Even the order is in competition format squats first followed by bench press followed by deadlift. For myself, my body is responding phenomenally to this split in particular the squat day and deadlift day for me bench press days have never been a struggle.

The squat workout is followed by assistance exercises for the squat, the bench press workout is followed by assistance work for the bench press and the deadlift is followed by assistance workouts for the deadlift. My personal preference is to keep my training volume to an absolute minimum so I keep my sets to an absolute minimum and even my warm-up sets to a minimum rep-wise.

Currently, I’m not doing any specific neurological work it is more bodybuilding focused the neurological work will come in later when I transition back to powerlifting. I will do drop sets or back-off sets but currently, I do not do any speed work, lockouts, or high volume work. Here is my month exactly. All of the workouts I could perform very quickly and sometimes did, the times I didn’t was due simply to talking too much in the gym which I tend to do. 

1/17/2022 monday legs/squats focus bodyweight 235 lbs workout time –

squats 155 x 6, 265 x 3, 375 x 2

arsenal hack squat 90 x 10, 180 x 10, 270 x 10

arsenal strength power squats 90 x 10, 180 x 10, 270 x 10

leg extensions 100 x 20

leg curl 100 x 20

calf raise 90 x 20

1/18/2022 tuesday chest/triceps/bench press focus bodyweight 235 lbs workout time –

bench press 155 x 6, 265 x 5, 375 x 1, 403.3 x 1, 265 x 15

decline press 135 x 6, 225 x 6, 315 x 6

dips bw x 25

triceps press downs 75 x 25

1/20/2022 thursday back/biceps/deadlift focus bodyweight 235 lbs workout time –

deadlifts 155 x 6, 265 x 6, 403.3 x 10

barbell rows 155 x 6, 265 x 12

cable rows 135 x 20

machine curls 130 x 20

1/22/2022 saturday shoulders/traps focus bodyweight 235 lbs workout time –

seated dumbbell military press 50 x 33

dumbbell lateral raises 25 x 25

dumbbell shrugs 50 x 50

1/24/2022 monday legs/squats focus monday bodyweight 235 lbs workout time –

Squats 155 x 6, 265 x 6, 413.3 x 3, 451 x 1

Arsenal Strength Power Squats 180 x 6, 270 x 6, 360 x 6, 450 x 6

walking lunges bw x max reps 2 sets

calf raises 180 x 20, 90 x 20 

1/25/2022 tuesday chest/triceps/bench press focus bodyweight 235 lbs workout time –

bench press 135 x 6, 225 x 6, 315 x 6, 365 x 1

dumbbell bench press 100’s x 30

triceps press downs 55 x 40

I had blood drawn before the workout and felt a bit weak on this day

1/27/2022 Thursday back/biceps/deadlift focus bodyweight 235 lbs workout time –

deadlifts 155 x 5, 265 x 5, 375 x 5, 485 x 5

barbell rows 265 x 13, 

machine curls 100 x 12 

11/28/2022 friday shoulders/traps focus bodyweight 235 lbs workout time –

dumbbell seated military press 55 x 20, 75 x 20

dumbbell lateral raise 25 x 20

dumbbell shrugs 75 x 25 

1/31/2022 monday legs/squats focus bodyweight 235 lbs workout time 60 minutes 

squats 165 x 1, 275 x 1, 385 x 1, 314.1 x 7

arsenal strength power squats 90 x 1, 180 x 1, 270 x 1, 360 x 20

lunges bw x 30

leg extensions 115 x 12

leg curls 55 x 20

calf machine 90 x 20

shoulders hurt on squats sorting out bar placement on straight bar squats

2/1/2022 tuesday chest/triceps/bench press focus bodyweight 235 lbs workout time 27 minutes 

bench press 155 x 1, 265 x 1, 375 x 1, 403.3 x 1, 265 x 20

decline press 135 x 1, 225 x 1, 315 x 7

dips bw x 25

press downs 70 x 25

2/3/2022 thursday back/biceps/deadlift focus bodyweight 235 lbs workout time 60 minutes 

deadlifts 155 x 1, 265 x 1, 375 x 1, 485 x 1, 552.1 x 1, 601.7 x 1

barbell rows 155 x 1, 265 x 1, 315.1 x 8

t bar rows 90 x 1, 225 x 12

machine curls 115 x 12

2/4/2022 friday shoulders/traps/abs focus bodyweight 235 lbs workout time 17 minutes 

dumbbell seated military press 55 x 6, 75 x 3, 100 x 12

dumbbell shrugs 100’s x 25

ab machine 100 x 35

2/7/2022 monday legs/squat focus bodyweight 235 lbs workout time 

buffalo bar squats 160 x 6, 270 x 1, 380 x 1, 501 x 1

leg press lots of reps with lots of weight

2/8/2022 tuesday chest/triceps/bench press focus bodyweight 235 lbs workout time 26 minutes

bench press 155 x 3, 265 x 1, 315.1 x 12

decline press 135 x 1, 225 x 1, 315 x 12

dips bw x 25

triceps pressdowns 70 x 25

2/10/2022 thursday back/biceps/deadlift focus bodyweight 235 lbs workout time 45 minutes

deadlifts 155 x 3, 265 x 1, 315 x 20

barbell rows 155 x 20

machine curls 55 x 6, 85 x 6, 130 x 12

2/11/2022 friday chest/shoulders/triceps/bench press focus bodyweight 235 lbs workout time 15 minutes

bench press 135 x 3, 225 x 1, 315 x 10

dumbbell incline press 100’s x 20

dumbbell seated military press 50’s x 20 

press downs 50 x 50

2/14/2022 monday legs/squat focus bodyweight 235 lbs workout time –

squats 165 x 1, 275 x 1, 314.7 x 7, 402.3 x 6, 135 x 6, 155 x 6, 275 x 6, 385 x 3, 441 x 3

adjusted bar placement and redid workout think I found the right spot

2/15/2022 tuesday chest/shoulders/triceps/bench press focus bodyweight 235 lbs workout time 50 minutes 

bench press 155 x 1, 265 x 1, 375 x 4, 265 x 20

incline press 135 x 1, 225 x 1, 315 x 1

dumbbell seated military press 75 x 20

press downs 55 x30

2/17/2022 thursday back/biceps/deadlift focus bodyweight 235 lbs workout time 52 minutes 

deadlifts 155 x 1, 265 x 1, 375 x 15

barbell rows 265 x 15

hammer strength rows 90 x 3, 180 x 1, 360 x 10

machine curls 85 x 3, 130 x 1, 160 x 6

2/18/2022 friday chest/shoulders/triceps/bench press focus bodyweight 235 lbs workout time 42 minutes 

bench press 155 x 1, 265 x 1, 375 x 1, 403.3 x 1, 331.7 x 8

hammer strength incline press 180 x 22

hammer strength military press 180 x 15

triceps press downs 50 x 3, 85 x 3, 115 x 15

This was my last month of training immediately after my mixed martial arts fight. Now I will begin preparations for my bodybuilding competition in 12 weeks. I will provide weekly updates of exactly what I ate, what training I did including strength training and cardio 

2/21/2022 monday legs/squats focus bodyweight 234 lbs workout time 60 minutes 

squats 165 x 6, 275 x 3, 385 x 1, 501 x 1, 405 x 6

half squat 606 x 3

leg extensions 145 x 15, 175 x 15, 205 x 12

2/22/2022 tuesday bench press/chest/shoulders/triceps focus bodyweight 234 lbs workout time 40 minutes 

bench press 155 x 5, 265 x 3, 375 x 1, 403.3 x 1, 315.1 x 12

hammer strength incline press 90 x 35

hammer strength military press 90 x 25

press downs 40 x 50

2/24/2022 thursday deadlift/back/biceps focus bodyweight 233 lbs workout time 55 minutes

deadlift 155 x 1, 265 x 1, 375 x 1, 507 x 5

block pull 651 x 1

barbell rows 265 x 12

preacher curl machine 45 x 12

2/25/2022 friday bench press/chest/shoulders/triceps focus bodyweight 232 lbs workout time 22 minutes 

bench press 155 x 3, 265 x 3, 315.1 x 13

dumbbell bench press 100’s x 20

life fitness military press 100 x 15

triceps press down 55 x 33

this week I did 25 minutes of walking for cardio 6 days this week and my eating schedule has been

meal 1 5 whole eggs calories 390 fat 25 grams carbohydrates 3 grams protein 30 grams 

vegetables 

coffee

meal 2 protein shake with 50 grams of protein calories 240 fat 2 grams carbohydrates 4 grams protein 50 grams 

meal 3 8 oz chicken breast calories 246 fat 3 grams carbs 0 protein 52 grams

175 grams rice calories 226 fat .5 grams carbs 50 grams protein 5 grams 

vegetables

meal 4 pre workout 8 oz top round steak calories 380 fat 18 grams carbs 0 grams protein 50 grams 

175 grams rice calories 226 fat .5 grams carbs 50 grams protein 5 grams

vegetables

meal 5 post workout 75 grams oatmeal calories 292 fat 5 grams carbs 50 grams protein 13 grams

2 scoops protein powder calories 240 fat 2 grams carbs 4 grams protein 50 grams

natural peanut butter calories 200 fat 16 grams carbs 6 grams protein 8 grams 

piece of fruit calories 100 fat 0 carbs 25 grams protein 0

meal 6 8 oz chicken breast calories 246 fat 3 grams carbs 0 protein 52 grams

piece of fruit calories 100 fat 0 carbs 25 grams protein 0 

natural peanut butter calories 200 fat 16 grams carbs 6 grams protein 8 grams 

daily totals calories 3,003 fat 91 grams carbs 223 grams protein 323 grams

saturday night cheat meal 

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