Ok, AA. Here is my routine. I started doing it at the beginning of April and I've put on about 15 pounds since then.
Anyways, this is my workout that I did for the past week.
My journal (that I actually haven't been logging recently) is on
IronMagazine Bodybuilding Forum - discuss bodybuilding & fitness
You can find it here. It's titled '
No Whining'.
I've also posted some before and after pics. I used to be noticeably skinnier.
For your reference, I'm 27, 5'5" and currently weigh 145 (approx.)
tuesday - vertical push-pull
rack pulls
235 x 5
305 x 5
305 x 5
305 x 5
305 x 4
bent-over rows
145 x 8
145 x 8
145 x 8
unilateral DB rows
65 x 10
65 x 10
60 x 10
incline DB press
55 x 5
55 x 5
60 x 5
60 x 5
60 x 5
incline bench press
125 x 8
125 x 8
125 x 6
DB flys
35 x 10
35 x 10
35 x 10
weighted crunches on bosu ball
75 x 8
75 x 8
75 x 8
standing calf raises
bw x 8
bw x 8
bw x 8
wednesday - quad dominant ham accessory and bis
back squats - ATG
195 x 5
215 x 5
225 x 5
225 x 5
225 x 5
front squats - ATG
155 x 8
155 x 8
155 x 8
split squats
90 x 10
90 x 10
90 x 0
standing BB curls
70 x 8
70 x 8
70 x 8
unilateral preacher curls
25 x 8
27.5 x 8
27.5 x 8
friday - vertical pull-push abs calves
weighted chins
+35 x 5
+35 x 5
+35 x 5
+35 x 5
+35 x 5
unweighted chins
bw x 5
bw x 5
bw x 5
unilateral lat pull-downs
60 x 8
60 x 8
60 x 8
hang cleans
100 x 5
100 x 5
100 x 5
90 x 5
90 x 5
unilateral corner press
35 x 8
35 x 8
35 x 8
arnie press
30 x 10
30 x 10
30 x 10
weighed crunches w/bosu ball
75 x 8
75 x 8
75 x 8
calf press
160 x 12
160 x 12
135 x 12
saturday - hamstring dominant quad accessory tris
Romanian Deadlifts
245 x 5
265 x 5
265 x 5
275 x 5
275 x 5
Good Mornings
125 x 8
135 x 8 - PR - up 10 lbs
135 x 8
leg curls
130 x 12
140 x 12
140 x 12
front squats
145 x 10
155 x 10
155 x 10
med. close grip bench press
145 x 8
145 x 8
155 x 8
weighted dips
35 x 8
35 x 8
35 x 8