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Vanity08
04-01-2009, 08:52 PM
Hello, I am 18 years old, about 150 lbs, 5' 6", and 15-17 % bf. I have been lifting consistently for about a year. I have been on the SBPR by IA for the past three weeks, and have decided to start recording my workout sessions. Any advice would be GREATLY appreciated!

Wednesday 4/1
- Incline Bench Press
-- 1x5x115
-- 1x5x135
-- 3x5x140
- DB Flat Bench Press
-- 1x8x100 (50lb DB's)
-- 4x8x120 (60lb DB's)
- Arnold Shoulder Press
-- 1x4x90 (45lb DB's) =(
-- 2x5x90 (45lb DB's)
- Tricep Push-down
-- 2x10x160
-- 1x9x160 =(
- Weighted AB Crunches
-- 1x8x55
-- 1x8x60
- Decline Bench Crunces w/obliques
-- 2x30 (First 15 are obliques)

Vanity08
04-03-2009, 01:35 PM
Friday 4/3
- Deadlift
-- 1x12x55
-- 1x8x105
-- 1x5x145
-- 1x2x175
-- 3x5x185
- Hack Squat
-- 1x8x200
-- 1x10x200
- Chin-Up
-- 1x5x(bodyweight)
-- 3x5x(bodyweight + 30lbs)
- Hammer Curl
-- 2x8x60
-- 1x5x60
- Calf Raise
-- 3x12x120

Vanity08
04-04-2009, 04:57 PM
If a mod could move this to the Teen journal sub-forum it would be appreciated!

Vanity08
04-07-2009, 07:42 PM
Monday 4/6
- Bench Press
-- 1x12x55
-- 1x8x105
-- 1x4x145
-- 1x2x165
-- 3x5x170
- Incline Dumbbell Bench Press
-- 4x8x100
- Military Shoulder Press
-- 1x5x65
-- 2x5x100
-- 1x5x105

Vanity08
04-10-2009, 12:01 PM
Wednesday 4/8
- Squat
-- 2x5x195
-- 1x5x205
- GHR
- Chest supported Row
-- 3x(110+bar)
- Bicep Curl
-- 1x8x75
-- 1x6x75
-- 1x5x75
- Calf Raise
-- 3x12x120

apfroggy0408
04-11-2009, 01:06 AM
Only advice to be given is be consistent and you will see results. But don't expect much progress without a solid diet, so if you don't have one get one.

Vanity08
04-21-2009, 10:25 PM
Tuesday 4/21
BB Incline Bench Press
- 1x5x105
- 1x3x135
- 3x5x160
DB Flat Bench Press
- 1x8x130
- 3x8x120
DB Arnold Shoulder Press
- 1x8x80
- 2x8x70
Tricep Pushdown
- 3x10x170
AB Crunch Machine
- 2x10x70
- 1x9x70

Vanity08
04-23-2009, 07:01 PM
Thursday 4/23
Deadlift
- 1x5x205
- 1x5x215
- 1x5x235
Hack Squat
- 2x10x200
Chin-Up
- 2x6x(+30)
- 2x6x(+25)
DB Hammer Curl
- 3x8x60
Calf Raise
- 3x15x105

Vanity08
04-25-2009, 04:21 PM
Saturday 4/25
BB Bench Press
- 1x3x175
- 1x3x180
- 1x3x185
DB Incline Bench Press
- 1x8x110
- 2x8x100
- 1x8x110
BB Military Press
- 3x8x105
Decline Skullcrusher
- 1x10x40
- 1x10x50
- 1x10x60
Ab Cable Machine
- 1x10x70
- 1x10x80
- 1x10x90

Vanity08
05-16-2009, 03:34 PM
5/16
BB Incline Bench Press
3x3x160
DB Flat Bench Press
4x8x120
DB Shoulder Press
3x8x80
Tricep Push-Down
3x10x170
Ab Cable Machine
3x10x80

Vanity08
05-19-2009, 07:58 PM
5/19
Deadlift
1x5x225
1x5x230
Hack Squat
2x10x180
Chin-up
1x6x+25
1x5x+25
2x6x+10
Hammer Curl
3x9x50
Leg Press Calf Raise
3x15x230

Vanity08
05-22-2009, 01:25 AM
5/22
BB Flat Bench Press
3x3x185
DB Incline Bench Press
4x8x100
BB Shoulder Press
1x6x95
1x7x95
1x8x95
Tricep Extension
3x10x70
Ab Crunch
3x10x70

Vanity08
06-02-2009, 06:49 PM
6/2
Box Squat
1x3x225
GHR
3x10xBW
Chest-Supported Row
4x6x+115
Cable Bicep Curl
3x8x70
Seated Calf Raise
3x15x+230

ktm_Wrench
06-02-2009, 07:03 PM
Good work Vanity! Make sure you are warming up properly! Good luck

Vanity08
06-17-2009, 01:33 PM
6/9
Box Squat
1x5x225
1x10x225

Vanity08
06-17-2009, 01:34 PM
6/11
Flat Bench
3x4x175

Vanity08
06-17-2009, 01:36 PM
6/13
Deadlift
2x5x235
1x8x235

Vanity08
06-17-2009, 01:37 PM
6/15
Incline Bench
2x4x155
1x5x155

Vanity08
06-22-2009, 06:24 PM
6/20
Flat Bench
3x4x180

Vanity08
06-25-2009, 01:38 AM
6/23
Deadlift
2x5x245
1x7x245

Vanity08
07-02-2009, 02:14 AM
6/30
Deadlift
1x3x265

Vanity08
07-03-2009, 05:41 PM
7/2
Bench Press
3x10x155

Vanity08
07-11-2009, 01:24 AM
7/10
Deadlift
1x4x275

Vanity08
07-13-2009, 01:09 AM
7/12
Bench Press
2x10x160
1x11x160

Vanity08
07-14-2009, 05:19 PM
7/14
Box Squat - Parallel
1x5x145
1x5x155
1x5x165
1x5x175
1x5x185

Vanity08
07-17-2009, 01:00 PM
7/16
Flat DB Bench Press
3x8x140
1x7x140

Vanity08
07-19-2009, 10:54 PM
7/19
Deadlift
1x4x285

Vanity08
07-22-2009, 12:56 AM
7/21
Bench Press
2x10x165
1x9x165

Vanity08
08-06-2009, 06:40 PM
8/06
Bench Press
3x10x165

Vanity08
08-06-2009, 06:46 PM
It has been roughly 4 months since I started my log and here are my current stats:
Weight : 145 lbs
Height : 5'6"
BF% : 13-15%
Max Bench : 215
Max Squat : 225
Max Deadlift : 275x3

Vanity08
08-17-2009, 05:21 PM
Starting College: Workout Routine
S- 45 min LISS
M- 30 min HIIT
T- Workout
W - 45 min LISS
Th - Workout
F - 30 min HIIT
Sa - Workout

: Diet
B/S/L/S/D/S

Vanity08
08-23-2009, 11:10 PM
8/23
Bench Press
3x4x185

Vanity08
08-31-2009, 10:50 PM
8/25
Deadlift
3x5x275

Vanity08
08-31-2009, 10:50 PM
8/27
Incline Bench Press
3x4x155

Vanity08
08-31-2009, 10:51 PM
8/30
Box Squat
1x5x225 (bench)
1x6x225 (bench)

Vanity08
09-02-2009, 07:31 PM
9/1
Bench Press
3x4x190

Vanity08
09-04-2009, 12:21 AM
9/3
Deadlift
2x5x275
1x6x275

Vanity08
09-14-2009, 08:20 PM
9/14
Bench Press
3x4x195

Vanity08
10-12-2009, 09:49 PM
10/8
Deadlift
1x3x295

Vanity08
10-12-2009, 09:50 PM
10/10
Decline Bench Press
1x5x215

Vanity08
11-12-2009, 10:22 PM
11/11
Bench Press
3x10x175

Vanity08
12-13-2009, 11:11 PM
12/11
Box Squat (1plate)
1x5x155
1x3x185
1x3x205

Vanity08
12-13-2009, 11:12 PM
12/13
Bench Press
1x3x185
1x3x195
1x3x205

Vanity08
12-13-2009, 11:17 PM
2nd Semester Routine:
Sun - Lift/LISS
Mon - HIIT
Tues - Lift/LISS
Wed - LISS
Thurs - Lift
Fri - HIIT/Lift
Sat - LISS

Vanity08
12-21-2009, 09:49 PM
12/20
Bench Press
1x3x190
1x3x200
1x3x210

Vanity08
01-05-2010, 05:40 PM
1/3/10
Squat
1x3x225

Vanity08
01-05-2010, 05:40 PM
1/4/10
Bench Press
1x2x225

Vanity08
01-15-2010, 04:28 PM
1/10/10
Bench Press
3x3x205

Vanity08
01-15-2010, 04:29 PM
1/15/10
Squat
1x4x225

dballer
01-21-2010, 03:31 PM
Keep Blasting hard bro! Progressing nicely!

Vanity08
01-24-2010, 05:31 PM
1/22
Trap-Bar Deadlift
1x2x325

Vanity08
01-24-2010, 05:31 PM
1/24
Bench Press
1x3x205
1x3x215
1x2x225

Vanity08
02-14-2010, 09:13 PM
2/14
Box Squat - Parallel
1x1x245

Vanity08
02-25-2010, 08:40 PM
I am closing in on my 19th birthday!
Here is my workout plan for the rest of the year:
Stats: 5'6" ~155lbs ~17%bf
10 weeks WSB
Goal Lifts: 275/315/405
10 weeks Moderate Volume
Goal Lifts: 225x10/315x5/405x3
10 weeks High Volume
Goal Lifts: 275x5/365/455
WSB
Goal Lifts: 315/405/495

.......... Well Here I go!

DOA
02-25-2010, 08:45 PM
Do not plan how long you are going to do a program man milk them for all it is worth. The westside may work for 3 months and maybe high volume only works for 4 weeks youll never know, just pick a routine to start off and then when you are done you pick you next routine I remember when I was in this position and I had a whole line of routines ready to use and I have used 1 after the SPBR and I am loving my gains.

Vanity08
02-28-2010, 05:29 PM
2/26
Military Press
3x8x105
Dips
2x20xBW
DB Rows
2x10x80's

Vanity08
02-28-2010, 05:31 PM
2/27
Trap-Bar Deadlift
1x1x305
1x10x225

Vanity08
03-03-2010, 03:41 PM
3/3
Front Squat
3x8x135

Vanity08
03-11-2010, 01:40 AM
3/11
Squat : Parallel
1x3x225
1x10x135

Vanity08
03-12-2010, 01:12 AM
Lower Body 1:
Back Squat
-1x20
GHR
-3x8
Hanging Leg-Raises
-3x8

Upper Body 1:
Incline Bench Press
-2x12
DB Flat Bench Press
-3x8
Tricep extensions
-4x10
DB Rows
-3x10
Upright Rows
-4x10

Lower Body 2:
Sumo Deadlift
-3x5
Front Squat
-3x8
Weighted sit-ups
-3x6

Upper Body 2:
Military Press
-2x12
Weighted Dips
-3x8
DB Incline Bench Press
-3x12
Chin-ups
-3x10
Reverse Curls
-3x12

DOA
03-12-2010, 01:43 AM
good luck with westside man

Vanity08
03-12-2010, 06:08 PM
Thanks xfactor31!!!

Weighed in at 153 lbs this morning.

3/12
Incline Bench Press
1x3x135
1x3x145
1x3x155
Tricep Extensions
4x10x50
Neutral-Grip Chin-ups
2x8xBW
Upright Rows
4x10x75

Vanity08
03-15-2010, 03:26 AM
3/14
Front Squat
1x8x155
Hack Squat
2x8x180
Pull-Through
3x10x100
Hanging Leg Raise
3x5xBW

Vanity08
03-15-2010, 09:45 PM
3/15
Military Press
1x8x115
1x7x115
Weighted Dips
3x8x+50
DB Rows
2x10x80
1x15x80

Vanity08
03-30-2010, 08:39 PM
3/30
Squat
1x20x175
Weighted Decline Sit-ups
3x6x+30
Static Holds
2x45sxBW

Vanity08
04-02-2010, 08:02 PM
4/2
Incline Bench
3x8x135
DB Flat Bench
3x8x60's
Tricep Pull-down
4x10x50
DB Row
1x10x85's
1x20x85's
Upright Row
4x10x75

Vanity08
04-10-2010, 12:06 PM
4/10
Incline Bench
1x8x145
2x8x135
DB Flat Bench
3x8x60's
Tricep Pull-Down
4x10x50
DB Row
3x10x85's
Cable Curls
3x6x75

Vanity08
04-16-2010, 12:36 PM
4/16
Incline Bench
3x8x145
DB Flat Bench
3x8x60's
Tricep Pull-Down
4x10x50
DB Row
3x10x85's
Upright Row
4x10x65

Vanity08
04-22-2010, 11:00 AM
4/21
Squat
1x20x185
GHR
3x8x+25
Hanging Leg-Raises
3x8xBW

Vanity08
04-26-2010, 04:53 PM
4/24
Incline Bench Press
3x8x155
DB Flat Bench Press
3x8x60's
Tricep Pulldowns
4x10x80
DB Rows
3x10x90's

Vanity08
04-26-2010, 04:55 PM
4/25
Front Squat
3x7x135
GHR Machine
3x8x60's
Leg Raises
3x8xBW

Vanity08
04-26-2010, 05:36 PM
Upper Body 1:
-Shoulder Press
--4x6
-Weighted Dip
--4x6
-DB Bench
--4x6
-Chin-Up
--3x10
-Cable Rows
--3x10

Lower Body 1:
-Deadlift
--2x5
-Deadlift (backoff)
--1x10
-Ab work
--4x6

Upper Body 2:
-Bench Press
--3x8
-DB Bench Press
--3x8
-Lateral Raise
--4x10
-DB Row
--2x15
-Lat-Pulldown
--3x10

Lower Body 2:
-Squat
--2x10
-Lower Back Accessory
--3x10
-Ab work
--4x6

Vanity08
04-30-2010, 01:16 PM
4/29
Upper:
-Military Press
--4x6x115
-Weighted Dips
--1x18x+45
-Machine Flys
--3x8x100
-Chin-ups
--3x10xBW
-Cable Rows
--3x10x120

Vanity08
04-30-2010, 07:33 PM
4/30
Lower:
-Squat
--1x20x185
-GHR Machine
--4x8x70
-Hanging Leg Raises
--4x8xBW

Vanity08
05-04-2010, 04:30 PM
5/2
Upper:
-Incline Bench
--3x8x155
-Tricep Pull-down
--5x8x60
-DB Rows
--2x15x90
-Barbell Curls
--3x8x65

CNS was NOT ready for this training session, but I will not able to workout again until Saturday so I am hoping it wasn't stupid to push through the workout.

Vanity08
05-08-2010, 12:15 PM
5/7
Lower:
-Conv Deadlift
--2x5x275
--1x10x225
-Decline Sit-ups (weight behind head)
--4x6x+10

Vanity08
05-09-2010, 08:13 PM
5/9
Upper Body:
-Flat Bench Press
--2x8x185
--1x10x185 (Easy)
-DB Incline Bench Press
--3x8x55's
-Lateral Raises
--4x10x25's
-DB Row
--2x15x95's
-Lat-Pulldown
--3x10x130

Vanity08
05-10-2010, 07:24 PM
5/10
Lower:
-Squat
--2x10x195
-Cable Crunches
--3x8xStack

Vanity08
05-13-2010, 03:15 PM
5/12
Upper:
-Military Press
--2x6x115
--1x8x125
--1x10x75
-Weighted Dips
--4x6x+55
-Chin-Ups
--3x10xBW
-Cable Rows
--3x12x140
-Hanging Leg Raises
--3x8xBW
-DB Flat Bench
--2x6x70's

Vanity08
05-14-2010, 08:42 PM
5/14
Lower Body:
-Conv Dead
--2x5x295
--1x10x225
-Hanging Leg Raises
--3x10xBW

Vanity08
05-19-2010, 12:36 PM
5/16
Upper Body:
-BB Flat Bench Press
--2x8x195
--1x10x135
-DB Incline Bench Press (15*)
--3x8x65's
-DB Rows
--2x15x95's
-Lat-Pulldown
--4x10x140
-Lateral Raises
--4x10x30's
-Machine Flys
--3x8x140

Vanity08
05-19-2010, 12:37 PM
5/18
Lower Body:
-Squats
--2x10x205
-Decline Abs
--4x6x+15

Vanity08
05-30-2010, 09:35 PM
Recent Lifts @ 168 lbs:
-Bench Press
--215x6
-Squat
--225x20
-Deadlift
--325x5
-DB Row
--105 lb DB's x 30

Vanity08
06-06-2010, 08:42 PM
Taking a week off!
Weight:169
Height:5'6"
Maxes:250/300/350
Did some "realistic" volume and I feel like my recovery has improved after being at about 2g/lb of protein the past 8 weeks.

Upper Mass Routine:
Lower Body 1;
-Squat
--1x20
-Hanging Leg Raises
--6x6
Upper Body 1;
Volume
Lower Body 2;
-Deadlift
--1x10
-Weighted Decline Sit-Ups
--3x6
Upper Body 2;
Volume

Vanity08
06-11-2010, 06:36 PM
6/11
Chest:
-DB Flat Bench
--4x6x80,85,90,95 (struggled on the 95's)
-Pec Fly Machine
--4x10x160,160,160,140
-Mid Pulley Cable Flys
--4x10x100
Back:
-DB Rows
--2x30x100,110
-Chin-ups
--3x10xBW
-Pull-Downs
--4x15x120

Vanity08
06-14-2010, 05:45 PM
6/14
Chest:
9 Sets
-Deadlift
--1x5x335 (Rest-Paused)

Vanity08
06-17-2010, 03:35 PM
Going to California for an 8 day vacation. Looking forward to the break from MOST of my supplements (will be taking Multi-Vitamin and Fish oil), the worry of meeting protein requirements, and TRAINING.

Recent Lifts:
DB Bench 1x3x100's
DB Rows 1x40x100's
Squat 1x20x225
Deadlift 1x5x335

Goal Lifts: August 31 2010
Bench Press 225x10
DB Row 150x20
Squat 275x20
Deadlift 405x5

Vanity08
07-04-2010, 04:20 PM
7/3

Upper Body:
-Military Press
--5x5x115
-Weighted Dip
--3x8x70
-Chin-Up
--3x10xBW
-Lat-Pulldown
--3x12x100

Vanity08
07-10-2010, 02:02 PM
Comparing my strength from before and after my two week break.
Top Lifts/Current Lifts

DB Bench 1x3x100's / Incline DB Bench (30*) 4x6x70's
DB Rows 1x40x100's / DB Rows 3x10x110's
Squat 1x20x225 / Squat 1x3x225
Deadlift 1x5x335 / Deadlift 1x1x315

Vanity08
07-19-2010, 07:12 PM
6/19
Starting a cut, been eating about 3k Cals/day for a while. 2500 Calories: 300/100/100 split.
Height: 5'6"
Weight: 165.8 lbs
Goal Weight: 155 lbs

Lower Body:
-Squat
--1x3x235
--2x10x185
-Decline Sit-ups (Weight behind head)
--4x8x10

exmgtoo
07-19-2010, 10:54 PM
nice looking journal. solid lifting

Vanity08
07-26-2010, 09:03 PM
Weight: 167.8

Weighted Dips
-4x6x+80 (easy)
Weighted Chins
-4x6x+25 (hard)

Vanity08
08-09-2010, 08:01 PM
Arms:
-BB Curl
--4x8x55,65,75,85
-Hammer Curl (Seated)
--2x10x30's
-Preacher Curl (Standing)
--1x8x30's
--1x12x25's

Vanity08
08-11-2010, 07:12 PM
Legs:
-Squat
--1x3x225
--2x10x185
-Decline Abs (Weight Behind Head)
--3x6x25

Vanity08
08-13-2010, 07:02 PM
Weight: 169 lbs

Chest:
-Bench Press
--4x8x155,175,185,195
-DB Incline Bench Press (15*)
--3x8x75's
-Machine Fly
--3x10x160

Vanity08
08-25-2010, 08:14 PM
Upper Body (Push Emphasis)
-Bench Press
--5x5x145,165,185,205,225
-DB Row
--4x10x100's
-Tricep Pulldown
--1x20x47.5

Vanity08
08-29-2010, 06:45 PM
8/27
Confidently squatting full range of motion.
-Squat
--5x5x145,165,185,205,225 (2 reps on 225)
-Sumo Deadlift
--1x~20x225
-Ab Machine
--3x12

Vanity08
08-29-2010, 06:48 PM
Haven't done BB Rows in a long time.
-BB Row
--5x5x135,155,175,185,205
-Bench Press
--4x10x185 (9 reps on last set)
-BB Curl
--1x20x65

Vanity08
09-02-2010, 04:13 PM
8/31
First time attempting sumo deadlift.
-Sumo Deadlift
--5x5x185,235,255,285,285
-Squat
--2x10x185 (Need to go lighter next week to get 4 sets in)

Vanity08
09-02-2010, 04:15 PM
-Bench Press
--5x5x145,165,185,205,225
-BB Row
--4x10x135
-Tricep Pulldown
--1x20x52.5

Vanity08
09-07-2010, 12:17 AM
9/4
-Squat
--5x5x105,135,165,195,225 (3 reps on last set)
-Sumo Deadlift
--4x10x225
-AB Machine
--3x10

Vanity08
09-07-2010, 12:18 AM
9/5
-BB Row
--5x5x135,155,175,195,215
-Bench Press
--4x10x185
-BB Curls
--1x20x70

Vanity08
09-08-2010, 04:19 PM
-Sumo Deadlift
--5x5x185,225,255,285,315
-Squat
--4x10x135
-Hanging Leg Raises
--3x8

Vanity08
09-10-2010, 05:10 PM
Recovering from a cold, contemplated taking the day off, but I'm stubborn. =/

-Bench Press
--5x5x155,175,195,215,225 (4 reps on last set)
-BB Row
--4x10x145
-Tricep Pulldown
--1x20x57.5

Missed a rep on my top set for bench, but I did increase the weight by 10 lbs for every set except the last.

Vanity08
09-12-2010, 04:36 PM
9/13
-Squat
--5x5x85,120,155,190,225
-Sumo Deadlift
--4x10x235
-Cable Crunches
--3x8

Vanity08
09-20-2010, 01:18 AM
9/15
Not a good day for CNS, adjusted accordingly.
-BB Row
--5x5x135,160,185,205,185
-Bench Press
--2x10x185
--1x20x135
-BB Curl
--1x20x45

Vanity08
09-20-2010, 01:22 AM
9/17
-Sumo Deadlift
--5x5x195,230,265,295,325
-Squat
--4x10x155

Vanity08
09-20-2010, 01:25 AM
9/19
Bench performance has begun to decrease. Dealoading, and Switching out the lift.
-Bench Press
--5x5x140,165,190,205,225 (Rest-paused last 2 reps)

Vanity08
09-26-2010, 04:36 PM
Body Weight: 167 lbs -> Goal Weight: 150 lbs
Pull:
-Supinated-grip Bent-row -> Goal: 1x3x255,2x10x205
--1x3x205,2x10x165
-Pull-up -> Goal: 3x12xBW
--3x8xBW
-Face pull
--6x12x40
-Hammer Curl
--1x8/15x35's

Vanity08
09-30-2010, 04:20 PM
Push:
-Paused Bench Press -> Goal: 1x3x275,2x10x225
--1x3x225 (Missed on the third rep), 2x10x165
-Low Incline DB Bench Press -> Goal: 3x12x120
--3x8x120
-Cable Tricep Pulldown
--1x8/15x55

Vanity08
10-02-2010, 05:17 PM
Legs:
-Sumo Deadlift -> Goal: 405x1
--3x3x265,300,335 (missed last 2 reps and finished off with 315)
-Squat (Wide)
--3x8x135
-Cable Crunches
--3x12x67.5

Vanity08
10-05-2010, 02:08 AM
Pull:
Body Weight: 160lbs -> Goal: 150lbs
-Supinated-grip Bent Row
--1x3x205,2x10x165
-Pull-up
--3x8xBW
-Band Face Pull
--6x12xPurple
-Hammer Curl
--1x8/15x80

Vanity08
10-08-2010, 03:07 PM
PUSH:
-Bench Press (Paused)
--1x3x225 (Rest-Paused for last rep),
--2x10x165
-DB Bench Press (Low Incline)
--3x8x120
-Tricep Pulldown
--1x8/15x60

Widge UK
10-08-2010, 04:40 PM
nice lifting!!

Vanity08
10-09-2010, 10:51 PM
Legs:
-Deadlift (Conv)
--3x3x265,300,335 (only 2 on last set)
-Squat (Wide)
--3x10x135
-Cable Crunch
--3x12x70

Vanity08
10-11-2010, 03:17 PM
Pull:
-Bent Row (Supinated)
--1x3x185,2x10x165 (My set of 3 hasn't been moving so i took off some weight)
-Pull-up
--3x8xBW
-Band Face Pull
--6x12
-Hammer Curl
--1x8/15x80

Vanity08
10-15-2010, 01:55 PM
10/13
Push:
-Bench Press (Paused)
--1x3x205,2x10x165
-DB Bench Press (Low Incline)
--3x8x120
-Tricep Pulldown
--1x8/15x62.5

Vanity08
10-15-2010, 01:58 PM
Legs:
-Deadlift (Conv)
--2x3x265,300
--1x20x225
-Cable Crunch
--3x10x80

Taking a week off!

Vanity08
10-24-2010, 09:02 PM
Going back to what I know works and milking it for all it's worth. SBPR.

Squat (shoulder-width stance)
-3x5x185 (parallel)
GHR
-3x12xbw
CSR (neutral-grip)
-4x6x180
BB curl (wide-grip)
-3x8x65
Calf raise
-3x15x180

Vanity08
10-27-2010, 08:30 PM
CGBP
-3x3x185 (6 on last set and then lost my groove)
Hammer Strength Press
-4x8x140
Band Face Pull
-3x12xPurple band
DB Skull Crusher
-3x10x50
Decline Abs
-3x10xBW

Vanity08
10-31-2010, 02:02 PM
Deadlift (Conv)
-3x5x225
Leg Press
-2x10x295
Chin-up
-4x6xBW
Reverse Curl
-3x8x35

Vanity08
10-31-2010, 02:04 PM
Body Weight: 168lbs

Incline Bench (Wide Grip)
3x5x135
DB Flat Bench
4x8x130
Lateral Shoulder Raise
3x8x50
Dip
3x10xBW

Vanity08
11-03-2010, 12:31 PM
Box Squat (Narrow stance)
(3x5/1x10)x185 (Below Parallel)
GHR
3x10xBW
CSR (Neutral Grip)
4x6x212
Barbell Curl (Wide Grip)
3x8x75

Vanity08
11-08-2010, 10:48 PM
BodyWeight: 168lbs

Deadlift (Conv)
2x5x275 (went beltless)
Chin-up
4x6xBW (switching to Hammer Strength pull down machine)

I am pretty upset how I have lost strength in all three of the big lifts. Hopefully I can pass my previous bests in the next few months.

Vanity08
11-10-2010, 08:45 PM
Incline Bench Press (Wide-Grip)
3x5x155 (7 reps on last set)
DB Bench Press
4x8x120
Lateral Shoulder Raises
3x12x50

Vanity08
11-13-2010, 03:31 PM
Weight:160
Boxsquat (parallel/beltless)
1x5x195
2x10x135
GHR machine
3x12x60
CSR
4x6x232
BIceps
3 sets

Vanity08
11-13-2010, 11:34 PM
CGBP
3x3x205
HSCP
4x8x180
HSSP
3x12x90

Vanity08
11-22-2010, 04:07 PM
11/18
Deadlift
2x3x275
1x10x225
GM
2x6x95
HSPD (Supinated)
4x6x180
Reverse Curl
3x8x50

Vanity08
11-22-2010, 04:08 PM
11/21
Deadlift
1x3x315
2x10x225
DB Bench Press
4x6x150
Lateral Shoulder Raise
3x12x60
Tricep Pushdown
3x10x180

Vanity08
11-25-2010, 03:48 PM
11/23
Box Squat
1x3x205
2x10x145
HSR (pronated-grip)
4x6x242
BB Curl (close-grip)
3x8x75
Abs-3sets
Lat pulldown-3sets

Vanity08
11-25-2010, 03:56 PM
11/24
Weight:159 lbs
CGBP
1x1x215
2x10x155
HSIP
4x8x180
HSSP
3x12x110
Cable Tricep Extensions
3x10x120

Vanity08
11-28-2010, 08:52 PM
11/26
Deadlift (conv)
1x3x315
2x10x235
HSPD
4x6x190
Reverse Curl
3x12x50

Vanity08
11-28-2010, 08:54 PM
DB Bench Press (Flat)
4x6x150
DB Shoulder Press
3x12x80
Machine Fly
3x10x140
Tricep Pushdown
3x12x160

Cutting:
2000 kcal
40/20/40 (PCF)
Goal Weight: 162 -> 155 in 3 weeks.

Vanity08
12-05-2010, 02:39 PM
Low Box Squat
1x3x225
2x10x155
CSR
4x6x242
Lat-Pulldown
2x10x110

heavyset
12-05-2010, 02:47 PM
Nice progress with the diet

Vanity08
12-05-2010, 03:13 PM
Thanks. Cheat days have been making a huge difference.

Vanity08
12-11-2010, 07:44 PM
Low box squat
3x1,1x3x235
2x10x185
CSR t bar
2x5x160
2x12x115
lat pulldown
2x12x120
neutral grip chin
2x4

Vanity08
12-13-2010, 03:06 PM
Wide-Grip Bench Press
4x8x185
Dips
4x12
Lateral Shoulder Raise
4x8x60,2x8x50

Vanity08
12-27-2010, 07:36 PM
18" box squat
3x5x235
paused squat
1x10x135
csr
1x3x160
2x10x115
neutral grip chin
1x7

Vanity08
12-27-2010, 07:39 PM
Guillotine press
3x1x225
2x7x185
lateral raises (plates)
3x12x50
dips
3x15

Vanity08
12-30-2010, 03:19 PM
Military Press
1x8x95
3x5x115
1x2x135
Weighted Dip
2x2x+90
2x10x+45
HSSP
3x8x140

Vanity08
12-31-2010, 07:03 PM
Conv Deadlift
1x2x315
5x1x275
1x3x225
Good Morning
3x6x135
Chin
3x6

Vanity08
01-02-2011, 03:16 PM
CSR (Supinated)
4x8x105,120,135,150
Chins
40 reps

Vanity08
01-04-2011, 08:02 PM
Changing up my routine slightly:

Workout 1:
Squat
1x3,1x10
Box Squat
2x5
Row
4x8
Chin
2x10
Workout 2:
Bench Press
1x1,2x8
Lateral Raises
3x8
Dip
4x12
Workout 3:
Deadlift
1x1,1x6
Good Morning
2x8
Weighted Chin
4x6
Workout 4:
Military Press
1x3,2x10
Weighted Dip
4x6
Upright Rows
4x12

Vanity08
01-05-2011, 10:52 PM
weight:165lbs

Conv Deadlift
1x1x285
1x6x235
Good morning
3x8x135
Weighted chin
4x6x25

Vanity08
01-09-2011, 10:56 PM
Military Press
1x2x135
2x10x95
Weighted Dip
4x6x45
Upright Row
4x12x65

Vanity08
01-10-2011, 10:14 PM
Squat
1x2x225
1x10x135
Box squat
2x3x185
CSR
4x8x105,115,125,140
Chin
2x8

Vanity08
01-13-2011, 05:06 PM
Bench Press
2x3x225
1x10x185
Incline DB Bench Press
2x5x140
2x8x100 (paused)
Lateral Raise
4x8x60
Static Hold
3x45sx140
Dip
2x12

Vanity08
01-15-2011, 09:52 PM
Deadlift conv
3x1x325
1x20x245
wide grip pull up
1x6

Vanity08
01-18-2011, 02:19 PM
Military press
4x3x135
2x10x95

NorwegianGuy92
01-18-2011, 02:42 PM
Nice workouts man! What are your 1RMs?

Vanity08
01-22-2011, 09:53 PM
Thanks NG. My 1 RM's are at about 245/255/335 ATM.

Vanity08
01-22-2011, 09:57 PM
Squat
1x1x235
2x8x185
2x10x135
DB Row
4x10x100,120,140,160
Neutral grip chin
2x10
Static Hold
1x150x45s
hammer curl
1x70x10

Vanity08
01-26-2011, 08:47 PM
Bench Press
3x5x205
1x15x135
Paused Incline DB Bench Press
3x8x110
Lateral Raises
3x8x70

Vanity08
01-26-2011, 08:50 PM
Deficit Conv Deadlift
5x6x245
Wide-Grip Pull-Up
2x9
Medium-Grip Pull-Up
2x8

Vanity08
01-28-2011, 11:09 AM
DB 1 Arm Swing
4x10x50
Military Press
3x5x115
1x7x95
Paused DB Bench Press
2x4x160
2x8x130

Vanity08
01-30-2011, 10:23 PM
Squat
3x1x185,205,225
1x7x195
DB Row
3x20x85's
Biceps
1 set

Vanity08
02-01-2011, 04:50 PM
Satisfied with my conditioning for now, going to focus on slowly increasing volume on my training days while slowly increasing strength.

BB Bench Press (Medium-grip)
3x5x215 (4 reps on first set)
1x20x135 (paused/rest-paused at 12)
DB Lateral Raise
3x12x35's
Incline DB Bench Press
3x8x60's (Paused)
Dip
2x10 (paused)
Hanging Leg Raise
2x12

Vanity08
02-03-2011, 05:27 PM
Conventional Deadlift
2x1x285,335
1x10x235
Leg Press (paused)
1x20x295 (rest at 15)
Wide-Grip Pull-Up
2x8
Medium-Grip Pull-Up
2x8
Supinated CSR
2x8x150

Vanity08
02-07-2011, 12:07 PM
Military Press
3x5x125
1x20x95 (Rest-Paused)
Hammer grip DB Bench Press
3x12x45's
DB Fly
2x8x45's
Dip
1x20 (rest-paused)

Widge UK
02-07-2011, 01:31 PM
sick benching there mate!! strong.

T.K
02-07-2011, 03:05 PM
Got some good workouts going on in here, your bench is really strong

Vanity08
02-07-2011, 07:39 PM
Thanks guys... wish my squat and dead were as decent.

Vanity08
02-11-2011, 10:55 AM
Body Weight: 170lbs

Squat
2x10x185
GHR
4x12
DB Row
3x20x90's

Vanity08
02-15-2011, 06:03 PM
Gave this a try for the first time. Was real shaky with these.
Guillotine Press
4x5x145,155,165,175

DB Lateral Raises
4x8x40's

Low Incline DB Bench Press (Paused)
2x8x70,60's
2x4x70,60's

Dip (Paused)
4x10

Did one set my abs were not used to this.
Decline Crunch (Weight Behind Head)
1x10x10

Vanity08
02-18-2011, 11:35 AM
Deficit Deadlift
3x5x235,255,275
Leg Press (Paused)
1x20x478
WG Pull-up (slow eccentric)
2x8
NG Pull-up (slow eccentric)
2x8

Vanity08
02-19-2011, 01:35 PM
DB Shoulder Press (Standing)
4x8x45's
WG CP
4x5-7x230
DB Upright Row
3x12x30's
Band Face Pulls (Purple)
2x12
Band Tricep Pulldown (Green)
2x12

Vanity08
02-26-2011, 10:59 AM
Deficit Deadlift
3x5x285,235,235 (went a little too heavy on the first set)
Leg Press
2x10x315
Chin
4x8 (3 second negatives)
CSR Machine
4x12x90
Preacher Curl
2x6x35,45 (3 second negatives)

Upping the volume for a month to see how I will respond with my new conditioning base.

Widge UK
02-26-2011, 03:26 PM
nice chinning.

Vanity08
02-27-2011, 04:22 PM
Thanks Widge.

Weight: 166.4 lbs

Guillotine Press
3x5x185
DB Lateral Raise
5x8x40's
Hammer Grip DB Bench Press
4x8x60's
Cable Fly
4x12x50
Tricep Extension
2x6x50

Vanity08
03-04-2011, 05:14 PM
DB Shoulder Press
4x7x50's
DB Bench Press
2x7x70's
Dip
2x20
Cable Lateral shoulder raise
4x12x30
Tricep Pulldown
2x12x50

Vanity08
03-05-2011, 04:45 PM
Deficit Deadlift
3x5x285 (last set felt the best)
Leg Press Machine
2x15x315 (torched my quads)
Chin
4x8 (4 second negative/Grip was a problem here)
CSR Machine
2x12x105
Preacher curl
2x8,6x55 (3 second negative)

Vanity08
03-05-2011, 04:49 PM
I can't believe how far I've come since finding this board two short years ago. I owe a substantial amount of my success to everyone on this board. It is the last day of my teenage years; they were great and I will look back on them with no regrets. I learned a lot. /nostalgia off