My results from Powerlifter-style training

[hansNfranz]

Hey everybody! i've been outta this forum for a while, and now im back! For the past 5 months, i've been training like a powerlifter, and have packed on a good 20 pounds since. heres my stats:

207lbs
17yrs old
5'10"
been lifting for 2 years
supps: whey protein, glutamine, multi vitamin, and creatine sometimes.
my strength has sky rocketed since my new style of training, and i'm a firm believer that the low reps and heavy weights help burn fat too.

http://www.pbase.com/thebigdog/image/34356882/large

 

[hansNfranz]

side chest....

http://www.pbase.com/thebigdog/image/34356045

 

[camarosuper6]

looking big dude.

 

[hansNfranz]

heres my routine:
CHEST: warm up with 135, 2 sets of 20
incline/flat w/ 225 for 6
275 for 3's... 4 sets
2 singles' with my max
incline/flat dumbells - 3 sets of 3's with heavy db's

LEGS: squats. for reps no more than 5, and leg extensions to burn out with, 8 reps

Back - Deadlifts, bent over rows, weighted pull ups... all no more than 4 reps (besides warm up of course)

arms - pretty standard bodybuilding style, 3 sets, 8 reps 3 exercises

shoulders - barbell military press, low reps (4), front/side raises for sets of 7

 

[IONOR]

Good One Mate
Its always good to change things up once in a while to shock your body into new growth

 

[hansNfranz]

thanks guys!! those pics are a bit old... i was like 200lbs then... i'm startin to get a little bloated at 207... so we'll see how i'll look after a few weeks of cardio and dieting

 

[Duncans Donuts]

Lookin sharp man - nice routine.

 

[hansNfranz]

thanks!

 

[min0 lee]

Very good, don't ever stop.

 

[Yanick]

heres my routine:
CHEST: warm up with 135, 2 sets of 20
incline/flat w/ 225 for 6
275 for 3's... 4 sets
2 singles' with my max
incline/flat dumbells - 3 sets of 3's with heavy db's

LEGS: squats. for reps no more than 5, and leg extensions to burn out with, 8 reps

Back - Deadlifts, bent over rows, weighted pull ups... all no more than 4 reps (besides warm up of course)

arms - pretty standard bodybuilding style, 3 sets, 8 reps 3 exercises

shoulders - barbell military press, low reps (4), front/side raises for sets of 7

Thats a great routine, and you got great results man keep it up. Training like a powerlifter is so much more fun than bodybuilding training IMO. Only thing i would suggest for you to do would be to throw SLDL's/Goodmorninings in there somewhere, maybe after squats or instead of regular DL's on your back day (I always pull convo, and for me DL's are all in the hammies, i don't really know how it is with you but its something to take into account).

 

[hansNfranz]

yea, i almost always do SLDS or Romanians... but for back, i def. feel it the most by doing rack deads. they simply tear my back to shit, and i love it

 

[Diehard007]

show off! JK. looking solid dude!!!

 

[goal_500_bench]

man I wish I could take supplements but I can't cause of the medicine I'm already taking...damn!! Keep up the work brother.

 

[LAM]

man I wish I could take supplements but I can't cause of the medicine I'm already taking...damn!! Keep up the work brother.

I can't think of many if any OTC supplements that intefere with prescription meds...

 

[Gazhole]

niice! keep up the good work!

 

[Evil ANT]

Looking huge, bro! Very impressive!

 

[hansNfranz]

thanks guys!!... oh, and about my "supps"... all ive ever taken is creatine... and it really has soo much more to do w/ diet, training, and rest. supps are barely icing on the cake