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Strongaaron15
03-07-2009, 09:23 AM
Monday
Deadlift 4x5
Hang Snatch 3x3
BB Rows 3x3
Barbell Curl 3x5
Incline DB Curls 3x5
16 sets

Tuesday
Warmup Running: 2laps
Hyperextensions 2x8
Weighted Crunches 1x15, 1x20
Weighted Swiss-Ball Situps 2x20
Russian Twist 2x15
DB Turkish Get-ups 2x3
Plank 2xF
HIIT Running 2laps + 20sec. intervalsx5
12 sets & cardio

Thursday
Bench Press 4x4
Decline DB Bench Press 3x4 <-superset part 1
Incline DB Bench Press 3x4 <-superset part 2
Tricep Extension 3x5
Arnold Press 2x5
Bent-Over Lat Raises 2x5
Clean and Press 3x3
20 sets overall
17 sets when supersetted

Friday
Squat 4x4
Leg Curl 3x5
Straight-Leg Deadlift 3x4
Squat Cleans 3x3
Standing Calf Raises 2x5
15 sets

There it is, my routine. Now I may switch around the rest day occasionally, but apart from that its complete!

This is the routine that I've been working on for the past while, and just started. If anyone would like to maybe give me some help on improving it, etc, then I'll start posting my workout log here and on bodybuilding.com.

Yes I am 16, but since my bb.com account was made last year when i was 15, i just kept the name for consistency

without further ado, please enjoy my workout log, i will post updates 4 times a week.

AnyOldIron
03-07-2009, 09:42 AM
Read the 'teens and beginners' sticky in the teen section and use one of those routines.

LiftingAddict
03-07-2009, 11:00 AM
Your routine is not good, like AOI said get on a routine that IA advocates.

Strongaaron15
03-07-2009, 03:40 PM
Your routine is not good, like AOI said get on a routine that IA advocates.

everyone ive talked to said it was pretty good, what do you say is wrong with it? Too much focus on isolation exercises?

AnyOldIron
03-07-2009, 03:48 PM
it's got some good elements but it's most likely too much work, and too much intensity on assistance exercses (5 reps for a tricep extension exercise? asking for trouble)

plenty of good premade routines on here, choose one and have at it.

Billsterl
03-07-2009, 05:12 PM
everyone ive talked to said it was pretty good, what do you say is wrong with it? Too much focus on isolation exercises?

i've seen u at bb.com teen section, while it is sometimes entertaining, not many people there would give the correct advice, i assume u asked them how was your routine, because not many here would say it is good

Strongaaron15
03-07-2009, 05:31 PM
Monday
Deadlift 4x5
Hang Snatch 3x3
BB Rows 3x3
Barbell Curl 3x4
Incline DB Curls 3x3
16 sets

Tuesday
Warmup Running: 2laps
Hyperextensions 2x8
Weighted Swiss-Ball Situps 2x20
Russian Twist 2x15
DB Turkish Get-ups 2x3
Plank 2xF
HIIT Running 2laps + 20sec. intervalsx5
10 sets & cardio

Thursday
Bench Press 4x4
Decline DB Bench Press 3x4 <-superset part 1
Incline DB Bench Press 3x4 <-superset part 2
Tricep Extension 3x3
Arnold Press 2x4
Clean and Press 3x3
17 sets overall
14 sets when supersetted

Friday
Squat 4x4
Leg Curl 3x4
Straight-Leg Deadlift 3x4
Squat Cleans 3x3
Standing Calf Raises 2x5
15 sets

^
there, ive made a couple changes, i was really hoping 2 make this into a solid 4-day strength routine.
can anyone give me suggestions on how to improve this?

Strongaaron15
03-07-2009, 05:33 PM
i've seen u at bb.com teen section, while it is sometimes entertaining, not many people there would give the correct advice, i assume u asked them how was your routine, because not many here would say it is good

a few there, but also the weightlifting/football coach at my school.

Billsterl
03-07-2009, 05:39 PM
a few there, but also the weightlifting/football coach at my school.

ok thats why, a typical high school coach dont know much about lifting

do this routine: http://www.ironaddicts.com/forums/showthread.php?t=8050

i personal do it but i cut the volume down,

so actually technically i do a different routine, but i followed the rotation and template of the routine

u can look at my log starting from page 7 and u can see the progress i've made and decide which routine u wanna do,

LiftingAddict
03-07-2009, 06:30 PM
If your lifts are going up on every exercise then you are progressing, if not, its too much volume. Good luck, I don't see you changing anything anyways.

Strongaaron15
03-07-2009, 06:35 PM
ive given my routine 2 weeks of testing out so far and felt i was working pretty hard, but, i definitely should look into some tried & true ones, then maybe pic this one up down the road or something. But i might stay with this, im pretty undecided.

Strongaaron15
03-07-2009, 06:36 PM
If your lifts are going up on every exercise then you are progressing, if not, its too much volume. Good luck, I don't see you changing anything anyways.

thanks man, i took a few more things out

LiftingAddict
03-07-2009, 06:38 PM
thanks man, i took a few more things out

Keep the main lifts in there and get rid of useless accessory work. At your stage you want to focus on increasing 6-7 main lifts every week. Stronger = Bigger

Strongaaron15
03-07-2009, 06:52 PM
Keep the main lifts in there and get rid of useless accessory work. At your stage you want to focus on increasing 6-7 main lifts every week. Stronger = Bigger

if you look at it that way, i have 6 main lifts (bench, deads, squat, 3 oly exercises), stiffleg deadlifts, then a bunch of accessory & cardio...from that view it is 2 much

Strongaaron15
03-07-2009, 07:35 PM
http://forum.bodybuilding.com/showthread.php?t=113020771 <-this is my other workout log
Monday
Deadlift 4x4
Hang Snatch 4x3
BB Rows 3x3
Barbell Curl 3x4
12 sets

Tuesday
Warmup Running: 2laps
Hyperextensions 2x5
Weighted Swiss-Ball Situps 2x10
Russian Twist 2x15
DB Turkish Get-ups 2x3
Plank 2xF
HIIT Running 2laps + 20sec. intervalsx5
10 sets & cardio

Thursday
Bench Press 4x4
Decline DB Bench Press 2x4
Incline DB Bench Press 2x4
Tricep Extension 2x3
Arnold Press 2x4
Clean and Press 3x3
15 sets

Friday
Squat 4x4
Straight-Leg Deadlift 3x4
Standing Calf Raises 2x5
Squat Cleans 3x3
12 sets

Billsterl
03-07-2009, 07:40 PM
http://forum.bodybuilding.com/showthread.php?t=113020771 <-this is my other workout log
Monday
Deadlift 4x4
Hang Snatch 4x3
BB Rows 3x3
Barbell Curl 3x4
12 sets

Tuesday
Warmup Running: 2laps
Hyperextensions 2x5
Weighted Swiss-Ball Situps 2x10
Russian Twist 2x15
DB Turkish Get-ups 2x3
Plank 2xF
HIIT Running 2laps + 20sec. intervalsx5
10 sets & cardio

Thursday
Bench Press 4x4
Decline DB Bench Press 2x4
Incline DB Bench Press 2x4
Tricep Extension 2x3
Arnold Press 2x4
Clean and Press 3x3
15 sets

Friday
Squat 4x4
Straight-Leg Deadlift 3x4
Standing Calf Raises 2x5
Squat Cleans 3x3
12 sets
looks like u got nowhere and even regressed on your progress with that routine from the looks of your log

so why not go to the routine section and pic one out of the stickies and use it

Strongaaron15
03-07-2009, 07:55 PM
looks like u got nowhere and even regressed on your progress with that routine from the looks of your log

so why not go to the routine section and pic one out of the stickies and use it

i think im gonna give it 1/2 more weeks to officially come to a conclusion first.

Strongaaron15
03-09-2009, 05:22 PM
felt like i was done too quickly, maybe add chinups or something...

Monday, March 9th, 2009
Back & Biceps

Deadlifts
135x5
165x4
165x5
175x4
Hang Snatch
3x45x5
Barbell Rows
80x3
2x90x3
Barbell Curls
60x4
55x5
60x4

Notes: Workout Notes
well, there is a reason why i didn't go any heavier on the hang snatch, but im not going into that.
apart from that really good workout, just felt very short.
-Aaron

Hartley
03-09-2009, 05:48 PM
Aaron, what town do you live in?

Strongaaron15
03-09-2009, 08:34 PM
Aaron, what town do you live in?

London

Strongaaron15
03-10-2009, 04:27 PM
Tuesday March 10th, 2009
Core & Cardio

Warm-up Running
2 laps
Hyperextensions
2x35x5
Russian Twist
2x9lbsx20
DB Turkish Get-ups
10x3
15x3
Plank
1:09
1:11

Notes: Workout Notes
was in a rush, so i didnt do the HIIT at the end, last time with Turkish Get-ups i seemed to have quite the imbalance on the 2nd set so i lowered the weight and found it wasnt as bad as i thought. yeah on the plank though
-Aaron

Hartley
03-10-2009, 04:38 PM
London

Ah cool.

Strongaaron15
03-10-2009, 07:10 PM
Ah cool. I'm in Sarnia. SOO close but no cigar!
I don't NEED a work out partner but it would be cool to have one at some times.

oh well man, im usually best working out alone anyway, not much time for a partner, but it would be cool

Strongaaron15
03-13-2009, 04:30 PM
Wednesday March 11th, 2009
Chest, Triceps & Shoulders
Bench Press
105x4
2x115x4
115x3
DEC/INC DB Bench Press
40x4
45x4
Tricep Extension
160x5
175x3
Arnold Press
25x4
30x4
Clean and Press
2x85x3
95x1&3 but failed rep# 2

Notes: Workout Notes
None
-Aaron

Thursday March 12th, 2009
Quads, Hams, Calves and Glutes
Squat Last time:115x4, 2x155x4, 165x4
135x4
155x4
165x4
Sliff-Leg Deadlift Last time: 95x6, 115x4, 2x135x4
115x4
135x4
155x4
Standing Calf Raises Last time: None
None
Squat Cleans Last time:45x3, 65x3, 85x2 (f)
2x65x3
85x3

Notes: Workout Notes
to tired again for the calf raises, mainly because i just skip them to do Squat Cleans, as i have the mat & oly bar for SL Deadlift, and usually had to wait for those already. Then finish Squat Cleans, and am way too tired for the calf raises
Weight = 166.5 lbs... i seriously think something is wrong with the scale in my gym weight room
-Aaron

Strongaaron15
03-23-2009, 05:25 PM
Monday March 23rd, 2009
Back & Biceps
Weight: 166.25
Deadlift Last time:135x5, 165x4, 165x5, 175x4
145x5
2x175x4
2x185x4
Hang Snatch Last time: 3x45x5
2x45x3
45x4
45x5
Barbell Rows Last time:80x3, 2x90x3
80x3
90x3
100x3
Barbell Curl Last time: 60x4, 55x5, 60x4
60x5
60x4
60x5

Notes: Workout Notes
awesome workout!
Daily Notes
breakfast was not fun, but i made it through.
-Aaron

Strongaaron15
03-25-2009, 12:42 AM
Tuesday March 24th, 2009
Core & Cardio
Weight: 167.5
Warm-up Running Last time: 1 lap
1 lap
Hyperextensions Last time:2x35x5
35x5
35x6
Swiss-Ball Sit-ups Last time:
BWx30
BWx25
Weighted Push-ups Last time:
35+BWx10
35+BWx12
Russian Twist Last time:
2x5kgs/11lbsx20
DB Turkish Get-ups Last time:
15x3
20x3
Plank Last time:
5lbs+BW x 1:05
5lbs+BW x 1:00
HIIT Last time: 1 lap warmup, 2 intervals of 20 seconds
1 lap warm-up, 3 intervals of 20 seconds

Notes: Workout Notes
really good workout.
-Aaron

Joe
03-25-2009, 01:00 AM
Aaron,

I tried my hardest to bite my tongue as I think kids like you need to learn things the hard way. Listen, here at Iron Addicts, we have some really advanced, knowledgeable lifters here -- much more than you realize. The routines here were made by people who have been training for 20+ years (longer than you've been alive). They have studied hundreds of lifters, routines, diets, and the entire dynamics of the lifting game.... What makes you think that at age 16, with no experience, small knowledge base, and not 1 half decent lifting accomplishment that the routine you invented is above all the other tried and tested routines out there? Is your ego that large? I'm serious, and I'm not trying to be condescending, but do you really think your routine is going to work better then let's say... Iron Addicts, EXMGQ's or SandBlaster's?

Everyone here is trying to help, thats what this board is for. This board isnt for arrogant teenagers who refuse to take good advice because they think they know what works best -- that's for BB.com.

Please take your time and read all the stickies, especially the one AOI suggested in the beginning of your thread.

I hope you come to your senses and do the right thing. If you look around the board, you will that many teens like yourself have done IA's Simple power based routine and got a LOT of good results.

neverfinished
03-25-2009, 02:37 AM
Encourage Aaron to listen to the advice he's being offered, but don't dish out advice please... Especially since the gist of your story was that you created your own routine too.

:D alrite ill go preach to the bb.com newbs when i feeel the need to preach haha

Strongaaron15
03-25-2009, 03:06 PM
Aaron,

I tried my hardest to bite my tongue as I think kids like you need to learn things the hard way. Listen, here at Iron Addicts, we have some really advanced, knowledgeable lifters here -- much more than you realize. The routines here were made by people who have been training for 20+ years (longer than you've been alive). They have studied hundreds of lifters, routines, diets, and the entire dynamics of the lifting game.... What makes you think that at age 16, with no experience, small knowledge base, and not 1 half decent lifting accomplishment that the routine you invented is above all the other tried and tested routines out there? Is your ego that large? I'm serious, and I'm not trying to be condescending, but do you really think your routine is going to work better then let's say... Iron Addicts, EXMGQ's or SandBlaster's?

Everyone here is trying to help, thats what this board is for. This board isnt for arrogant teenagers who refuse to take good advice because they think they know what works best -- that's for BB.com.

Please take your time and read all the stickies, especially the one AOI suggested in the beginning of your thread.

I hope you come to your senses and do the right thing. If you look around the board, you will that many teens like yourself have done IA's Simple power based routine and got a LOT of good results.

thanks man, i didnt expect my routine to work any better than IA or any one else's to be honest. I wanted to try a few things out, just i guess as you said learn the hard way. I was just keeping with this for a 1-2 months so i could try a couple new exercises, etc. Also, I was planing to start IA's power routine around mid-April, this was more of an experimental idea, sorry if i gave the impression of being arrogant. I have read the majority of the stickies from here: http://www.ironaddicts.com/forums/showthread.php?t=19593
again thank you for the time and help.

I'll finish off the week and start a different routine on Monday.

Joe
03-25-2009, 03:36 PM
Aaron, it's a good thing you're coming to your senses. You won't regret this decision. Look for yourself. http://www.ironaddicts.com/forums/showthread.php?t=20350 A beginner lifter (who is now advanced, obviously) took this routine, followed it to the T, didn't worry about anything but lifting the weight. Now he is deadlifting 550 lbs.

Strongaaron15
03-25-2009, 04:14 PM
Now I’m wondering if this adaptation of SPBR is pretty good?

Monday
Squat 2-3 x 5
Glute/Ham Raises 3 x 10
Bent Row 4 x 6
Barbell Curl 3 x 8
Standing Barbell Calf Raises 3 x 15

Wednesday 1
Bench Press 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Overhead Tricep Extensions 3 x 10
Weighted Crunches 3 x 10

Wednesday 2
Incline Dumbbell Press 3 x 3
Dumbbell Bench Press 4 x 6
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Weighted Crunches 3 x 10
Friday
Deadlift 3 x 5
Leg press 2 x 10
Chin-ups 4 x 6
Preacher Curl 3 x 8
Calf Raises 3 x 10

Strongaaron15
03-27-2009, 05:58 PM
Thursday March 26th, 2009
Chest, Triceps & Shoulders
Bench Press Last time: 105x4, 2x115x4, 115x3
3x115x4
135x0(f) <-should've rested more
115x2
DEC DB Bench Press Last time: 40x4, 45x4
40x4, 45x4
INC DB Bench Press Last time: 40x4, 45x4
2x 45x4
Tricep Extension Last time: 160x5, 175x3
175x3
175x4
Arnold Press Last time: 25x4, 30x4
2x30x4
Clean and Press Last time: 2x85x3, 95x2
3x85x3

Notes: Workout Notes: the INC and DEC db bench were separate, so the numbers from last time are superset numbers
-Aaron

Friday March 27th, 2009
Quads, Hams, Calves and Glutes
Weight: 169.75
Squat Last time:135x4, 155x4, 2x165x4
135x4
2x165x4
175x4
Standing Calf Raises Last time:N/A
180x5
230x5
Sliff-Leg Deadlift Last time:115x4, 135x4, 155x4
135x4
3x155x4
Squat Cleans Last time: 2x65x3, 85x3
65x3
2x85x3

a friend and i decided to do some more together, so i just went for it
Hyperextensions
2x35x10

there was a bunch more but essentially the rest was ab stuff

Notes: Workout Notes
awesome
im pitching IA's SPBR to a friend and we're probably doing it together.
-Aaron

Strongaaron15
03-29-2009, 08:41 PM
Monday:
Squats 3 x 5/ Box squats 3 x 5 (rotate)
Squats 1 x 20
Stiff-Leg Deadlift 2 x 10reps
Weighted Crunches 2 x 20
Standing Calf Raises 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
DB Bench press 2x6
French Curl 2 x 8 reps
tricep push downs 1 x 8-100reps. (yup 100)
db side laterals 2 x 10reps light
db front raises 2 x 10reps light

Thursday:
Deadlifts/Sumo Deadlifts (rotate) 3 x 5
Good Mornings 2 x 15 reps
Weighted Crunches 2 x 20reps
Bent-Over Rows 2 x 4reps
Chin-ups 2 x 5reps
Barbell curls/Preacher Curls 2 x 8 reps (rotate)
hammer curls 2 x 8reps

this is what im about to start tomorrow

Billsterl
03-29-2009, 09:07 PM
bro make up your mind on what program u're gonna do

Joe
03-29-2009, 09:17 PM
Aaron,

Congratulations, you are now OFFICIALLY an OCD lifter. With absolutely zero strength base, or experience you continue to brush off everyone's advice and keep switching up your routine. Youve been branded, so when guests and lurkers read your log they know it belongs to an OCD lifter. They can observe and learn from your mistakes since you insist on making them. You can lose your tag once you finally stop being OCD.

Strongaaron15
03-30-2009, 06:01 PM
bro make up your mind on what program u're gonna do

the one above
Monday:
Squats 3 x 5/ Box squats 3 x 5 (rotate)
Squats 1 x 20
Stiff-Leg Deadlift 2 x 10reps
Weighted Crunches 2 x 20
Standing Calf Raises 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
DB Bench press 2x6
French Curl 2 x 8 reps
tricep push downs 1 x 8-100reps. (yup 100)
db side laterals 2 x 10reps light
db front raises 2 x 10reps light

Thursday:
Deadlifts/Sumo Deadlifts (rotate) 3 x 5
Good Mornings 2 x 15 reps
Weighted Crunches 2 x 20reps
Bent-Over Rows 2 x 4reps
Chin-ups 2 x 5reps
Barbell curls/Preacher Curls 2 x 8 reps (rotate)
hammer curls 2 x 8reps
^^^
This. Its just I'm trying to get a friend to workout with me and we both need to decide on the routine.

Joe, you said choose one of the routines on here instead of make my own, so
I did: http://www.ironaddicts.com/forums/showthread.php?t=19594
edit: you mentioned EXMGQ's so i looked into several of the routines on this site as to which i would choose.

Strongaaron15
03-31-2009, 05:43 PM
Monday March 30, 2009
Workout 1
Weight:170 lbs
Conventional Deadlift Last time:
155x5, 2x175x5
Good Mornings Last time:
50x15
60x15
Weighted Crunches Last time:
2x25x20
Bent-Over Rows Last time:
2x85x4
Chin-ups Last time:
2xcrappy ones x 5
Barbell/Preacher Curl Last time:
50x8
55x7
Hammer Curls Last time:
2x15x8

Notes: Workout Notes
those chin-ups were crappy lol
-Aaron



Tuesday March 31, 2009
Workout 2
Weight: 170.5 lbs
Wide grip flat bench Last time: 3x115x4
95x6
115x5
DB Bench press Last time:2x45x4
2x40x6
45x6
French Curl Last time:
15x8
20x8
25x8
(Rope)Tricep Pushdowns Last time:
25x60
DB Side Laterals Last time:
2x12x10
DB Front Raises Last time:
2x10x10
12x10

Notes: Workout Notes
great workout
woah on those pushdowns :)
-Aaron


btw i should be staying on this for while. :D

Joe
03-31-2009, 05:50 PM
Good work, now keep it going. Focus on one thing: lifting more than you did last time.

Strongaaron15
04-04-2009, 07:22 PM
Good work, now keep it going. Focus on one thing: lifting more than you did last time.

thanks!

Thursday April 2nd, 2009
Workout 3
Squat Last time:
155x5
165x3
155x5
65x20
Sliff-Leg Deadlift Last time:
2x155x10
Weighted Crunches Last time:
25x20
35x20
Standing Calf Raises Last time:
160x10

Notes: Workout Notes
very bad day, out of focus and the numbers show it
-Aaron

Strongaaron15
04-06-2009, 06:08 PM
Monday April 6th, 2009
Workout 1
Weight: 171lbs
Sumo Deadlift Last time: 135x8, 155x6, 2x155x4
155x5
165x5
165x6
Good Mornings Last time: 50x15, 60x15
2x60x15
Weighted Crunches Last time:2x25x20
25x20
35x20
Bent-Over Rows Last time: 2x85x4
85x4
95x4
Chin-ups Last time: 2xcrappyx5
2 good, 3 crappy
5 crappy
Preacher Curl Last time:
20x8
30x8
Hammer Curls Last time:
15x8
20x8

Notes: Workout Notes
good workout. I hate chin-ups but i gotta do 'em!
-Aaron

Strongaaron15
04-07-2009, 05:57 PM
Tuesday April 7th, 2009
Workout 2
DB Bench press Last time: 2x40x6, 45x6
2x45x6
French Curl Last time:15, 20, 25 x8
2x25x8
DB Side Laterals Last time:2x12x10
12x10
15x10
DB Front Raises Last time:2x10x10, 12x10
2x12x10
Wide grip flat bench Last time:95x6, 115x5
95x6
115x6
Tricep Pushdowns Last time:25x60
25x70
DB Shrugs
75x10

Notes: Workout Notes
good workout.
I experienced some stiffeness in my neck (the back & sides) after each set of french curl, something that never happened to me before.
-Aaron

Strongaaron15
04-09-2009, 04:21 PM
I wasnt able to workout today.

AnyOldIron
04-10-2009, 08:17 AM
Why have you added stuff to/changed exercises in Ex's routine?

ThatArmyKid
04-10-2009, 12:11 PM
Illl be 100% honest looking at the weights and the amount of volume your using I would say you are wasteing a lot of time. Go after strength not the pump

Strongaaron15
04-10-2009, 05:33 PM
Why have you added stuff to/changed exercises in Ex's routine?
Changes:
Monday:
Squats 2 x 5
Box squats 2 x 5 <-couldnt decide so I went with alternating
Leg presses 1 x 20 <-i like squats more than leg press/ its in a bad spot at the gym
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps <-didnt know what to do for this
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps <-didnt know i could be face pulls, so i added another exercise

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps <-chin-ups are better and i always hated that machine ...sounds pretty stupid i know
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Illl be 100% honest looking at the weights and the amount of volume your using I would say you are wasteing a lot of time. Go after strength not the pump
Im just not a very strong person

AnyOldIron
04-11-2009, 02:31 AM
I was talking more about that bench day you're doing. The wide grip bench is supposed to be the first exercise then followed up by the db press. Don't do any tricep or other stuff before these exercises because they'll just weaken you - your goal should always be to lift the most weight on the major compound lifts.

TAK, this is a fine strength routine.

Strongaaron15
04-11-2009, 03:54 PM
I was talking more about that bench day you're doing. The wide grip bench is supposed to be the first exercise then followed up by the db press. Don't do any tricep or other stuff before these exercises because they'll just weaken you - your goal should always be to lift the most weight on the major compound lifts.

TAK, this is a fine strength routine.

oh ok

i try to get there early but there is only one bench and usually several groups of people already "in line". If I wait till my own turn without doing anything else, buy the time the weight room closes, i wont have finished my workout.

AnyOldIron
04-11-2009, 04:37 PM
There was the exact some conversation on another journal - you must do the routine in the order it's written in, it's not just a set of exercises chosen at random.

Don't 'try' to get there earlier, get there earlier. Otherwise you're shortchanging yourself..

Strongaaron15
04-12-2009, 08:23 AM
There was the exact some conversation on another journal - you must do the routine in the order it's written in, it's not just a set of exercises chosen at random.

Don't 'try' to get there earlier, get there earlier. Otherwise you're shortchanging yourself..

ok then!

Strongaaron15
04-13-2009, 11:45 AM
So iíve recently read http://www.ironaddicts.com/forums/showthread.php?t=3404 and was thinking about the importance of warm-ups. I downloaded the spreadsheet and wanted to check with those more experienced than me if these examples were good for warm-ups:
Sumo Deadlift work sets: 165x5x3
so warmup would be:
Barx12
65x6
90x5
115x3
130x1
150x1


Bent-Over Rows Work Sets: 2x95x4
Barx12
65x4
75x2
85x1
90x1

Strongaaron15
04-14-2009, 10:45 PM
Tuesday April 14th, 2009
Workout 1
Conventional Deadlift Last time:
Bx12, 70x6, 95x5, 125x3, 140x1, 160x1
2x175x5
185x5
Good Mornings Last time:2x60x15
30x6, 40x3, 55x1
2x60x15
Weighted Crunches Last time:25x20, 35x20
35x20
Bent-Over Rows Last time:85x4, 95x4
Bx12, 65x4, 75x2, 85x1,
85x4

Notes: Workout Notes
so i decieded to start including warmups in this weeks log, however the weight room closed early cutting my workout in half :(
-Aaron

Strongaaron15
04-16-2009, 09:58 PM
Wednesday April 15th, 2009
Workout 2
Wide grip flat bench Last time: 95x6, 115x6
Bx12, 65x6, 85x3, 95x2
135x1
115x6
115x5
Hammer DB Bench press Last time:Reg DB bench: 2x45x6
25x6, 35x4
45x3
40x6
French Curl Last time:2x25x8
10x8
2x25x8
Tricep Pushdowns Last time:25x70
25x85
DB Side Laterals Last time:12x10, 15x10
15x10
15x8
DB Front Raises Last time:2x12x10
12x10
DB Shrugs
75x10

Notes: Workout Notes
the change from reg to hammer db bench lowered numbers slightly, and again ive added more warmup to the exercises
-Aaron

Strongaaron15
04-19-2009, 01:33 PM
ya...after these last few weeks... im definitely gonna hand out some more resumes.
Friday April 17th, 2009
Workout 3
Weight:171.5
Box Squat Last time:
Bx12, 65x6, 85x4, 105x3, 125x1, 135x2
2x135x5
155x5
Squat Last time:65x20
70x20
Stiff-Leg Deadlift Last time:2x155x10
Bx10, 95x5, 135x3, 155x1
155x10
165x10
Weighted Crunches Last time:25x20, 35x20
Missed
Standing Calf Raises Last time:160x10
90x10 <-had to leave, just did what was on the smith machine

Notes: Workout Notes
another partially missed workout, im seriously pissed...
soon as I get a job, im getting a membership at the athletic club + bus pass.
-Aaron

apfroggy0408
04-19-2009, 05:41 PM
Good lifting man! The job will come.

Strongaaron15
04-20-2009, 06:51 PM
Monday April 20th, 2009
Workout 1
Weight: 170.5 lbs
Sumo Deadlift Last time:155x5, 165x5, 165x6
Bx12, 65x6, 85x4, 125x3, 145x2, 165x1
165x5
170x5
175x5
Good Mornings Last time:2x60x15
40x6, 55x3, 65x1
2x65x15
Weighted Crunches Last time:25x20, 35x20
2x35x20
Bent-Over Rows Last time:85x4, 95x4
Bx12, 75x3
2x95x4
Chin-ups Last time:
5 barely
5 on assisted machine
Barbell/Preacher Curl Last time:20x8, 30x8
Bx6
2x30x8
Hammer Curls Last time:15x8, 20x8
15x5
15x8
20x8

Notes: Workout Notes
good workout, decided to chin-ups on the assisted machine though
-Aaron

Strongaaron15
04-23-2009, 07:18 PM
Tuesday April 21, 2009
Workout 2
Wide grip flat bench Last time:115x6, 115x5
Bx12, 65x6, 85x3, 95x2, 105x2
2x115x6
Hammer DB Bench press Last time:45x3, 40x6
30x6, 35x2
45x6
45x4
French Curl Last time:2x25x8
10x8
2x25x8
Tricep Pushdowns Last time:25x85
25x100
DB Side Laterals Last time:15x10,15x8
15x10
DB Front Raises Last time:2x12x10
2x12x10
DB Shrugs
80x10

-Aaron

Thursday April 23rd, 2009
Workout 3
Squat Last time:155x5, 165x3, 155x5
Bx12, 75x5, 115x4, 125x3, 160x1
3x160x5
70x20
Sliff-Leg Deadlift Last time: 155x10, 165x10
Bx10, 95x5, 145x3, 155x2
160x10
170x10

Notes: Workout Notes
good workout, got cut short again
-Aaron

Strongaaron15
05-02-2009, 09:54 PM
Tuesday April 28th, 2009
Workout 1
Weight: 174 lbs
Conventional Deadlift Last time:2x175x5, 185x5
Bx10, 85x5, 135x3, 165x2
2x185x5
190x5
Good Mornings Last time:2x65x15
40x5, 60x3
2x65x15
Weighted Crunches Last time:2x35x20
2x35x20
Bent-Over Rows Last time:2x95x4
Bx10,65x4, 85x2
2x95x4
Barbell/Preacher Curl Last time:50x8, 55x7
40x8
2x55x8
Chin-ups Last time:
5 assisted with 40 lbs
Hammer Curls Last time:15x8, 20x8
2x20x8

Notes: Workout Notes
sorry about the lateness
-Aaron

Wednesday April 29th, 2009
Workout 2
Hammer DB Bench press Last time:45x6,45x4
30x6,40x3,45x2
2x45x6
Wide grip flat bench Last time:2x115x6
Bx12,75x6,95x3,105x2
2x115x6
French Curl Last time:2x25x8
15x8
25x8
30x8
Tricep Pushdowns Last time:20x100
30x60
DB Side Laterals Last time:15x10. 15x8
15x10
DB Front Raises Last time:2x12x10
15x8
DB Shrugs: 80x10

Notes: Workout Notes
-Aaron


Friday May 1st, 2009
Workout 3
Weight:174 lbs
Box Squat Last time:2x135x5, 155x5
Bx10, 95x5, 105x3, 135x1
145x5
155x5
165x5
Squat Last time: 70x20
75x20
Stiff-Leg Deadlift Last time: 160x10, 170x10
Bx10, 115x5, 135x4, 155x4
170x10
175x10
Weighted Crunches Last time:2x35x20
2x45x20
Standing Calf Raises Last time:160x10
90x10
2x200x10

Notes: Workout Notes
none
-Aaron

Br0kenB
05-03-2009, 11:49 AM
Good work Aaron. I go to bb.com too, my username is xvicknumber7x. Glad to see some of the more active members move to here.

Strongaaron15
05-04-2009, 10:14 PM
Monday May 4th, 2009
Workout 1
Sumo Deadlift Last time:165x5, 170x5, 175x5
65x6, 95x4, 135x3, 145x2, 170x2
175x5
2x180x5
Good Mornings Last time:2x65x15
60x4
2x65x15
Weighted Crunches Last time:2x45x20
2x45x20

Notes: Workout Notes
so annoyed, missed over half of my workout.
-Aaron

Strongaaron15
05-06-2009, 07:23 PM
Tuesday May 6th, 2009
Workout 2
Wide grip flat bench Last time:
115x6, 115x7
Hammer DB Bench press Last time:
2x45x6
Tricep Pushdowns Last time:
30x70
DB Side Laterals Last time:
2x15x10
DB Front Raises Last time:
2x12x10
DB Shrugs
80x10

Notes: Workout Notes
abit rushed, but got almost everything in
-Aaron

Strongaaron15
05-07-2009, 07:29 PM
Thursday DATE, 2009
Workout 3
Squat Last time: 3x160x5
Bx8, 95x5, 145x3, 155x2
3x165x5
80x20
Stiff-Leg Deadlift Last time: 170x10, 175x10
Bx10, 115x5, 135x4, 165x2
2x175x10
Standing Calf Raises Last time: 2x200x10
90x10
2x230x10

Notes: Workout Notes -Aaron

Strongaaron15
05-08-2009, 03:25 PM
I've been thinking of starting a cut, any tips, thoughts, ideas?

Craftyman
05-08-2009, 07:44 PM
Don't cut. Why would you want to cut? is just means you won't be growing for the next however many months you do it. That means zero muscle gains and probably muscle loss too.

Strongaaron15
05-08-2009, 08:49 PM
Don't cut. Why would you want to cut? is just means you won't be growing for the next however many months you do it. That means zero muscle gains and probably muscle loss too.

i know but i need to loose this fat i've had for years sometime.

Strongaaron15
05-12-2009, 10:33 PM
didnt start a cut
Monday May 11th, 2009
Workout 1
Weight: 174.5
Conventional Deadlift Last time:2x185x5, 190x5
bx10, 115x5, 145x4, 175x2
2x190x5, 195x6
Good Mornings Last time: 2x65x5
60x4
65x15
70x15
Bent-Over Rows Last time: 2x95x4
2x95x4
Chin-ups
5xBW
Barbell Curl Last time: 2x55x8
2x55x8
Hammer Curls Last time: 2x20x8
20x8

Notes: Workout Notes
had a shortened workout :(
-Aaron

Tuesday May 12th, 2009
Workout 2
Hammer DB Bench press Last time: 2x45x6
40x3
45x6
50x6
Wide grip flat bench Last time: 115x6, 115x7
Bx10, 75x6, 95x3
115x6
120x4
French Curl Last time:25x8, 35x8
15x8
2x30x8
Tricep Pushdowns Last time: 30x70
30x60
30x15
DB Side Laterals Last time: 2x15x10
2x15x10
DB Front Raises Last time: 2x12x10
2x12x10

Notes: Workout Notes
none
-Aaron

Strongaaron15
05-14-2009, 09:39 PM
Thursday May 14th, 2009
Workout 3
Box Squat Last time: 145x5, 155x5, 165x5
Bx10, 95x5, 135x3, 155x1
155x5
2x160x5
Squat Last time:80x20
85x20
Stiff-Leg Deadlift Last time:2x175x10
Bx10, 115x5x5, 175x1
175x10
175x11

Notes: Workout Notes
had to cut it short, was great none the less
-Aaron

Strongaaron15
05-19-2009, 07:20 PM
Monday May 19th, 2009
Workout 1
Weight: 175.75
Sumo Deadlift Last time: 175x5, 2x180x5
Bx10, 115x5, 165x2, 175x1
2x180x5
185x5
Good Mornings Last time:65x15, 70x15
50x5,60x3
2x70x15
Weighted Crunches Last time:2x45x20
2x45x20
Bent-Over Rows Last time:2x95x4
Bx5, 65x3, 85x2
2x95x4
Chin-ups Last time:1x5
2x5
Preacher Curl Last time:
30x8
35x8
Hammer Curls Last time:20x8
20x6
20x4

Notes: Workout Notes
rushed the end, so didnt get enough rest between sets
-Aaron

Strongaaron15
05-19-2009, 10:57 PM
btw, didnt add this in but ive pulled something in my inner thigh. happened during the first work set on sumo deadlift today. it just hurts the odd times.

Strongaaron15
05-22-2009, 07:17 PM
both were cut short :(
Wednesday May 20th, 2009
Workout 2
Wide grip flat bench Last time:115x6, 120x4
Bx10, 95x5, 105x3
2x120x5
Hammer DB Bench press Last time:45x6, 50x6
45x2
50x5
50x4

French Curl Last time:2x30x8
15x6
2x30x8
Tricep Pushdowns Last time:30x60,30x15
30x75
DB Side Laterals Last time:2x15x10
15x10

Notes: Workout Notes
-Aaron

Friday May 22nd, 2009
Workout 3
Squat Last time:3x165x5, 85x20
Bx6, 135x4, 155x4
3x170x5
90x20
Stiff-Leg Deadlift Last time:175x10, 175x11
Bx10, 115x5, 165x3
180x10

Notes: Workout Notes
-Aaron

ThomasH
05-22-2009, 08:08 PM
Nice job but why do you keep cutting you workout short/ changing them?

Strongaaron15
05-22-2009, 11:47 PM
Nice job but why do you keep cutting you workout short/ changing them?

i cant help it, the school weight room keeps closing early.

Strongaaron15
05-26-2009, 06:40 PM
Tuesday May 26th, 2009
Workout 1
Conventional Deadlift
Last time:2x190x5, 195x6
This time: (W) 115x5, 155x4, 185x1
190x5
195x5
195x6
Good Mornings
Last time:2x70x15
This time: (W) 60x4
70x15
75x15
Weighted Crunches
Last time:2x45x20
This time: No Warmup
51x20
Bent-Over Rows
Last time:2x95x4
This time: (W) Bx6, 65x3, 90x2
2x95x4
Chin-ups
Last time:1x5 (assisted lightly)
This time:No Warmup
2x5 (assisted lightly)
Barbell Curl
Last time:2x55x8
This time:No Warmup
55x8
55x7 (to enough rest time, rushing)
Hammer Curls
Last time:20x6, 20x4
This time:No Warmup
2x20x8
Notes: Workout Notes
-Aaron

Strongaaron15
05-27-2009, 09:02 PM
Wednesday May 27th, 2009
Workout 2
Wide grip flat bench
Last time:2x120x5
This time: (W) Bx10, 95x6, 105x4
2x150x6
Hammer DB Bench press
Last time:50x5, 50x4
This time: (W) 45x3
2x50x5
French Curl
Last time:2x30x8
This time: (W) 15x6
2x30x8
Tricep Pushdowns
Last time:30x75
This time:20x110
DB Side Laterals
Last time:2x15x10
This time:2x15x10
DB Front Raises
Last time:2x12x10
This time:
12x10, 15x10
DB Shrugs
Last time:80x10
This time:
80x10
Notes: Workout Notes
was rushed, and left tricep pushdowns till last, so i just went with what was on the machine, no time to add the extra weight.
-Aaron

Strongaaron15
05-29-2009, 08:47 PM
Thursday May 29th, 2009
Workout 3
Box Squat
Last time:155x5, 2x160x5
This time: (W) Bx10, 95x6, 135x3, 155x1, 160x1
160x5
165x5
175x5
Squat
Last time:90x20
This time:95x20
Stiff-Leg Deadlift
Last time:180x10
This time: (W) Bx10, 115x5, 165x4
2x180x10
Notes: Workout Notes
got shortened again :(
-Aaron

Strongaaron15
06-01-2009, 06:21 PM
Monday DATE, 2009
Workout 1
Weight: 177 lbs
Sumo Deadlift
Last time: 2x1805, 185x5
This time: (W) Bx6, 115x5, 165x2, 180x1
3x185x5
Good Mornings
Last time:70x15, 75x15
This time: (W) 65x4
2x75x15
Weighted Crunches
Last time:51x20
This time:2x48x20
Bent-Over Rows
Last time:2x95x4
This time: (W) Bx6, 65x4, 90x3
2x95x4
Chin-ups
Last time:2x5
This time:2x5
Preacher Curl
Last time:30x8, 35x8
This time:2x35x8
Hammer Curls
Last time:2x20x8
This time:2x20x8
Notes: Workout Notes
The weights at my school gym (especially 45 pounders) are seriously off. like some 45's are 51, some are 48, some are ...actually 45. really annoying actually.
-Aaron

Strongaaron15
06-02-2009, 05:34 PM
Tuesday June 2, 2009
Workout 2
Wide grip flat bench
Last time:2x120x6
This time: (W) Bx10, 95x5, 115x1
120x6
125x6
Hammer DB Bench press
Last time:2x50x5
This time: (W) 45x3
50x6
50x5
French Curl
Last time:2x30x8
This time: skipped
Tricep Pushdowns
Last time:30x75
This time:25x100
DB Side Laterals
Last time:2x15x10
This time:2x15x10
DB Front Raises
Last time:15x10
This time:2x15x10
DB Shrugs
Last time:80x10
This time:80x15
Notes: Workout Notes
had to rush the last few sets, got everything but french curls done.
apparently im was not doing the full ROM on tricep pushdowns before :(
-Aaron

Strongaaron15
06-07-2009, 01:33 PM
Thursday DATE, 2009
Workout 3
Squat
Last time:3x170x5
This time: (W) Bx8, 135x4, 155x2, 165x1
170x5
175x5 <---could barely finish the set because of the pain
Weighted Crunches
Last time:2x45x20
This time:2x45x20

Notes: Workout Notes
looks like ive injured myself doing deadlifts, some pain on inner thigh on my left leg.
not sure about next week, though probably
option a: 2 spaced out chest/tri/shoulder workouts. (probably most lagging anyway, terrible bench ftl)

option b: normal three workouts, just cut out deadlift & squat ( it would be for the best)

option c: no workout all week (probably not)
-Aaron

by the way does anyone keep track with print-outs like me?
(see attached)

Strongaaron15
06-25-2009, 07:26 PM
Tuesday June 11th, 2009
Workout 1
Wide grip flat bench
Last time:120x6, 125x5
This time: (W) Bx10, 95x5, 115x2
125x6
125x4
Hammer DB Bench press
Last time: 50x6
This time: (W) 45x4
50x6
French Curl
Last time:2x30x8
This time:2x30x8
DB Side Laterals
Last time:2x15x10
This time:2x15x10
DB Front Raises
Last time:2x15x10
This time:2x15x10
DB Shrugs
Last time:80x15
This time:80x15
Notes: Workout Notes
sorry this took so long, between the injury and exams ive been off the working out
-Aaron

Strongaaron15
06-26-2009, 03:52 PM
to those who are subscribed. do you think it would be a good idea to add a traps,core&cardio day or just do traps on shoulder/chest/tri day, more cardio each workout, and add some core in somewhere?

Hartley
06-26-2009, 10:12 PM
Aaron do you want to buy a weight sled? I can make you one as seen on these boards and probably get it dropped off to you so you don't need shipping... PM me if you're interested.

Strongaaron15
07-02-2009, 08:23 PM
Aaron do you want to buy a weight sled? I can make you one as seen on these boards and probably get it dropped off to you so you don't need shipping... PM me if you're interested.

no thanks.



well, got a new membership, should begin tomorrow or saturday

Strongaaron15
07-06-2009, 10:00 PM
Friday July 3rd, 2009
Workout 1
Weight: 166.7
Conventional/Sumo Deadlift
Last time:3x185x5
This time: only did some warm-up, got to painful
Bx6, 135x5, 165x1
Good Mornings
Last time:2x75x15
This time: (W) 75x4
75x15
75x2
Weighted Crunches
Last time:2x45x20
This time:2x45x20
Bent-Over Rows
Last time:2x95x4
This time: (W) Bx6, 65x4, 90x2
2x95x3
Chin-ups
Last time:2x5
This time:2x3
Barbell/Preacher Curl
Last time:2x35x8
This time:
45x8
50x8
Hammer Curls
Last time:2x20x8
This time:2x20x8
Notes: Workout Notes
soo... im still injured in my left leg...
and strength is slightly down
-Aaron

Sunday July 5, 2009
Workout 2
Wide grip flat bench
Last time: 125x6, 125x4
This time: (W) Bx10, 95x3, 115x2
125x6
125x5
Hammer DB Bench press
Last time:2x50x6
This time: (W) 50x3
2x50x6 <- man...the 50lb dumbbells felt much heavy at my new gym
French Curl
Last time:2x30x8
This time:2x30x8
Tricep Pushdowns
Last time:25x75
This time:30x40
DB Side Laterals
Last time:2x15x10
This time:
15x10
20x6
DB Front Raises
Last time:2x15x10
This time:2x15x10
DB Shrugs
Last time:80x15
This time:80x15
Notes: Workout Notes
none
-Aaron

Strongaaron15
07-15-2009, 07:08 PM
Saturday July 11th, 2009
Workout 1
Weight: 168.5
Conventional/Sumo Deadlift
Last time:
This time:None
Good Mornings
Last time: 2x75x15
This time:2x75x15
Weighted Crunches
Last time:2x45x20
This time: 2x50x20 <-moved to using a crunch machine, seems way better
Bent-Over Rows
Last time:2x95x3
This time: (W) Bx6, 65x4, 90x3
2x95x4
Chin-ups
Last time:2xBWx3
This time:2xBWx3
Preacher Curl
Last time: 45x8, 50x8
This time:2x50x8
Hammer Curls
Last time:2x20x8
This time:2x20x8
Notes: Workout Notes
forgot to mention on the 3rd, but turns out my gym clothes make quite the difference weight wise.
-Aaron
Tuesday July 14th, 2009
Workout 2
Weight: 170.5
Wide grip flat bench
Last time:125x6, 125x5
This time: (W) Bx10, 95x3, 115x2
125x6
130x2
Hammer DB Bench press
Last time: 2x50x6
This time: (W) 45x3
50x6
50x5 :(
French Curl
Last time: 2x30x8
This time: 2x30x8
Tricep Pushdowns
Last time: 30x40
This time:30x45
DB Side Laterals
Last time: 15x10, 20x10
This time: 2x20x10
DB Front Raises
Last time: 2x15x10
This time: 2x15x10
DB Shrugs
Last time: 80x15
This time:80x15
Notes: Workout Notes
-Aaron

DFL
07-15-2009, 11:51 PM
i think you should try a different routine

Strongaaron15
07-17-2009, 07:34 PM
i think you should try a different routine

why? i'm still making gains with this, i thought you continue until the gains really slow/stop.

DFL
07-17-2009, 07:43 PM
why? i'm still making gains with this, i thought you continue until the gains really slow/stop.

yeah but your gains are really slow for a beginner.

Strongaaron15
07-17-2009, 09:03 PM
yeah but your gains are really slow for a beginner.

i was thinking around september would be a good time to stop and switch to iron addicts SPBR.

DFL
07-18-2009, 04:52 PM
i was thinking around september would be a good time to stop and switch to iron addicts SPBR.

whatever floats your boat man, i just don't understand why you'd wanna stay on a program when you can make better gains on another.

Strongaaron15
07-22-2009, 05:04 PM
Thursday July 16th, 2009
Workout 1
Good Mornings
Last time: 2x75x15
This time: (W) Bx5
2x75x15
Weighted Crunches
Last time:2x50x20
This time:
50x20
60x20
Bent-Over Rows
Last time: 2x95x4
This time: (W) Bx6, 65x4, 90x4
95x4
100x4
Chin-ups
Last time: 2xBWx3
This time:
BWx5,
BWx4
Barbell Curl
Last time: 55x8, 55x7
This time:
2x55x8
Hammer Curls
Last time: 2x20x8
This time:
2x20x8
Notes: Workout Notes
-Aaron

Saturday July 18th, 2009
Workout 2
Wide grip flat bench
Last time:125x6, 130x2
This time: (W) Bx10, 95x3, 115x3
125x6, 130x5
Hammer DB Bench press
Last time: 50x6, 50x5
This time: (W) 45x4
50x6, 50x5
French Curl
Last time: 2x30x8
This time: 30x8, 35x8
Tricep Pushdowns
Last time: 30x45
This time: 30x50
DB Side Laterals
Last time: 2x20x10
This time: 2x20x10
DB Front Raises
Last time: 2x15x10
This time: 2x15x10
DB Shrugs
Last time: 80x15
This time: 85x10
Notes: Workout Notes
-Aaron

Strongaaron15
07-28-2009, 05:42 PM
Thursday July 23rd, 2009
Workout 3
Squat
Last time: 3x170x5, 90x20
This time: (W) Bx10, 95x6, 135x4, 155x3
170x4 <- couldnt finish the set
Stiff-Leg Deadlift
Last time: 180x10
This time: N/A
Weighted Crunches
Last time: 50x20, 60x20
This time: 50x20, 60x20
Standing Calf Raises
Last time: 2x230x10
This time: (W) 180x10
240x10
280x10
300x10
Notes: Workout Notes
well, im putting ice on it, but this groin pull isnt giving up yet.
used a machine for Calf Raises
-Aaron

Monday July 27th, 2009
Workout 1
Conventional/Sumo Deadlift
Last time: 3x185x5
This time: N/A
Good Mornings
Last time: 2x75x15
This time: (W) Bx5, 65x5
2x75x15
Weighted Crunches
Last time: 50x20, 60x20
This time: 60x20
Bent-Over Rows
Last time: 2x95x4
This time: (W) Bx10, 75x5, 95x1
100x4
100x3
Chin-ups
Last time: BWx5, BWx4
This time: BWx5, BWx4
Preacher Curl
Last time: 2x50x8
This time: 2x50x8
Hammer Curls
Last time: 2x20x8
This time: 2x20x8
Notes: Workout Notes
The owner of http://on-fit.com/ commented on how I was doing compounds and commended be for this step in the right direction. My thanks there for have to go to the creator of this routine, EXMGQ.
-Aaron

Strongaaron15
07-30-2009, 03:11 PM
Tuesday July 28th, 2009
Workout 2
Wide grip flat bench
Last time: 125x6, 130x5
This time: (W) Bx10, 65x5, 95x3, 115x2
130x6
130x5
Hammer DB Bench press
Last time: 50x6, 50x5
This time: (W) 45x4
2x50x6
French Curl
Last time: 30x8, 35x8
This time: 30x8, 35x8
Tricep Pushdowns
Last time: 30x50
This time: 30x70
DB Side Laterals
Last time: 2x20x10
This time: 2x20x10
DB Front Raises
Last time: 2x15x10
This time: 20x8, 20x10
Barbell Shrugs
This time: 185x8
Notes: Workout Notes
I'm planning on doing 2 more workouts on this routine, then switching to Iron Addict's SPBR
-Aaron

Strongaaron15
08-09-2009, 03:11 PM
Friday July 31st, 2009
Workout 1
Conventional/Sumo Deadlift
Last time: 3x185x5
This time: N/A
Good Mornings
Last time: 2x75x15
This time: (W) Bx5, 65x6, 75x5
80x15,
100x15
Weighted Crunches
Last time: 50x20, 60x20
This time: skipped
Bent-Over Rows
Last time: 100x4, 100x3
This time: (W) 75x6, 95x2
2x100x4
Chin-ups
Last time: 2xBWx5
This time: 2xBW-30x6
Barbell Curl
Last time: 55x8, 55x7
This time: 2x55x8
Hammer Curls
Last time: 2x20x8
This time: 2x20x8
Notes: Workout Notes
added Calf Raises 300x10
-Aaron


August 4th, 2009
Workout 1
Squat
Last time: N/A
This time:
N/A
Pullthroughs
This time:
2x40x10
50x10
Bent-Over Rows
This time:
(W) Bx6, 65x5
4x90x6
Barbell Curl
Last time: 2x55x8
This time:
55x8
55x7 <-cheated on rep 8, went slow lowering for a negative
55x8
Calf Raises
This time:
2x300x15
320x15
Notes: Workout Notes
onto the new routine!
-Aaron

Saturday August 8th, 2009
Workout 2
Bench Press
Last time: 130x6, 130x5
This time: (W) Bx6, 95x3, 115x2
3x130x3
Incline DB Bench press
This time: 4x40x8
Military Shoulder Press
This time: presetbar - 55x8
Hammer strength machine - 2x70x8
Overhead Tricep Extensions
This time: preset bar
40x10, 50x10, 55x10
Weighted Crunches
Last time: 50x20, 60x20
This time: 60x10, 70x10
Notes: Workout Notes
left this a few days late by accident
-Aaron

Strongaaron15
08-10-2009, 09:37 PM
Sunday August 9th, 2009
Workout 3
Good Mornings
Last time:80x15, 100x15
This time: (W) Bx6, 65x5, 95x2, 115x1
3x135x5
Leg Press
This time:180x10, 270x10
Chin-ups
This time: BW-60x6
2xBW-40x6
BW-3x6
Preacher Curl
Last time: 2x50x8
This time: 45x8
50x8
55x8
Standing Calf Raises
This time: 3x300x15
Notes: Workout Notes
-Aaron

PumaKrieg
08-10-2009, 11:09 PM
Whats your diet look like? Unless if I read wrong; I went all the way back to March and it looked like your bench and deadlift have only gone up 20 lb since then if you are indeed using pounds. You really should be able to bench your own weight for at least one rep in a month maybe two I would think.

Strongaaron15
08-15-2009, 04:36 PM
Whats your diet look like? Unless if I read wrong; I went all the way back to March and it looked like your bench and deadlift have only gone up 20 lb since then if you are indeed using pounds. You really should be able to bench your own weight for at least one rep in a month maybe two I would think.

ive always been terrible at bench, for the last month my diet as sort of fallen of the tracks though. :(

Tuesday August 11th, 2009
Workout 4
Incline Bench Press
This time: (W) Bx5, 65x5, 95x3
3x105x3
DB Bench Press
This time: 2x40x8
2x45x8
Upright Rows
This time: 45x8
50x8
55x8
Tricep Pushdowns
This time: 30x10,
50x8
50x10
Weighted Crunches
This time: 60x10
2x70x10
Notes: Workout Notes
-Aaron[/QUOTE]



Friday August 14th, 2009
Workout 1
Squat
Last time:
This time: N/A
Pullthroughs
Last time: 2x40x10, 50x10
This time: 40x10
2x50x10
Bent-Over Rows
Last time: 4x90x6
This time: (W) Bx6, 65x5, 85x2
2x90x6
2x95x6
Barbell Curl
Last time: 55x8, 55x7, 55x8
This time: 2x55x8
60x6
Calf Raises
Last time: 2x300x15, 320x15
This time: 3x320x15
Notes: Workout Notes
-Aaron

Strongaaron15
08-18-2009, 11:10 PM
Sunday August 16th, 2009
Workout 2
Bench Press
Last time: 3x130x3
This time: (W) Bx6, 95x3, 115x2
130x3
2x135x3
Incline DB Bench press
Last time: 4x40x8
This time: 2x40x8
45x7
45x5
Military Shoulder Press
Last time: 2x70x8
This time: 2x70x8
Overhead Tricep Extensions
Last time: 40x10, 50x10, 55x10
This time: 2x50x10, 55x10
Weighted Crunches
Last time: 60x10, 2x70x10
This time: skipped
Notes: Workout Notes
-Aaron

Monday, August 17th, 2009
Workout 3
Deadlift
Last time:
This time:
Leg Press
Last time: 180x10, 270x10
This time: 2x270x10
Chinups
Last time: BW-60x6, 2xBW-40x6, BW-3x6
This time:4xBW-30x6
Preacher Curl
Last time: 45x8, 50x8, 55x8
This time: 50x8
2x55x8
Calf Raises
Last time: 3x320x15
This time: 2x320x15, 340x15
Notes: Workout Notes
Deadlifting is BACK! :D
so glad i have no more pain from my groin.
-Aaron

Strongaaron15
08-21-2009, 03:02 PM
August 20th, 2009
Workout 4
Incline Bench Press
Last time: 3x105x3
This time: (W) Bx6, 80x3, 95x3
105x3
2x110x3
DB Bench Press
Last time: 2x40x8, 2x45x8
This time: 4x45x8
Upright Rows
Last time: 45x8, 50x8, 55x8
This time: 50x8, 2x60x8
Tricep Pushdowns
Last time: 30x10, 50x8, 50x10
This time:2x50x10, 70x10 <--its weird some of the machines are way easier than others
Weighted Crunches
Last time: 60x10, 2x70x10
This time: 3x70x10
Notes: Workout Notes
great workout, felt like i was doing my best in a while
-Aaron
:teleport:

Strongaaron15
08-27-2009, 01:33 PM
i've been thinking, and i'm going to close/stop this log. I would rather just read the info on the site, and keeping two logs serves no greater purpose for me.

Thank you all for your input.