View Full Version : Sbigp92's starting to lift again log

05-18-2009, 05:01 PM
monday may 18th 2009
height 5'8

today im am officially starting to lift again after 11 and a half mnths of not lifting because i got sent to treatment.

bench press- i was going for 175 3x5 but it was too much so 175 for 5,175 for 3, 165 for 5.

db bench press- 60 for 7 or 8(it was hard as fuck), 50 for 10 reps.

db lateral raises- 15lbs dbs for 2x10ish

ez curl bar skullcrushers- 60 for 10,10.

NOTES: i was pretty burnt out aduring this workout and couldnt get the normal 3 sets iam supposed to do, its prolly because i started out with too much weight though

05-18-2009, 05:20 PM
good luck mate, what routine are you doing?

05-18-2009, 11:51 PM
Ia's simple power based

05-19-2009, 04:49 AM
awesome! hope you make huge progress!

05-20-2009, 06:52 PM
wednesday may 20th

squat-165 for 2x5
goodmornings-95 for 2x8(this killed my back for rows)
bent over bb rows- 100 for 8,105 for 8 (i couldve done more but my lower back weas dead)
barbell curls- 65lbs for 2x8( i hurt my wrist about a month ago by falling on it and it hurts a little when curling so i didnt go any heavier.

NOTES: squats werent bad so i think next squat session i will go for 180 or 185
I have a question though... should i do good mornings for 3x8 or should i do a diff rep range/set range, or should i switch exercises?
is so what exercise?
any suggestions, feedback, etc are welcomed.

05-21-2009, 08:36 PM

05-22-2009, 11:47 PM
friday may 22nd 2009

close grip bench-185 for 3,175 for 2x5
incline db bench-50 lb db for 10,8,8
tricep cable pushdown-i think 90 for 10,10, then i did a rope pushdown with 80 for 8ish
lateral db raises-15's for 2, 20's for 2x 8ish

Notes: overall a decent workout... im doing regular bench on next wednesday and im gonna shoot for 185 3 x5 hopefull i get it, i think my old strength is coming back alright, last yr i was doing 200 for almost 3x5 on close grip.

05-25-2009, 11:41 PM
monday may 25th 2009

bentover rows-120for3x8
barbellcurls-75for8,6-8(i forgot),70 for 5

NOTES: i think i did well on squats , the rep or 2 of the last set was tough though, proly gonna do 190 or 195 next week, ill see how my warmups sets go. I was wondering if doing one set of goodmornings would be beneficial for me? Im going to try 75 for 3x8 again on barbell curls on friday when i deadlift. And im going for 130 for 3x8 on bentover rows next wednesday.

Any advice is appreciated!

05-27-2009, 10:55 PM
wednesday may 27th 2009

bench press- 185 for 3x5
flat db bench press- 65's for 9,6
lateral db raises-20's for 11,10
skullcrushers-70 for 3x8

Notes: THE last 2 reps of my last bench press set was tough i think i can pull off 190 for 3x5 next week though. Im going to try 65's next week again on flat db bench. and probably 75 for 3x8 on skulcrushers.

05-29-2009, 11:14 PM
friday may 29th
deadliftt-205 2x5
leg press-3 plates on each side for 10,4 plates on each side for 2x8
machine curls-75for2x8
abs and calfs

NOTES:I noticed that deadlifting killed my forearms which screwed me up for squats, its probably because i havnt deadlifted in ages though. i think that from now on, on deadlift days im going to do straight leg deadlifts insted or regular ones. deadlifting has never really felt right for me and i thin k that atleast for awhile this may be good. i was going to do seatd hammer curls insted of the machine but, my right wrist shot up in pain when i triend it.(i fell on my wrist about a month and a half ago and sometimes it hurts.) I think that i can go for 195 for 2x5 on squats wednesday, 130 for 3x8 on bentover rows, 75 for 3x8 on bb curls.

06-01-2009, 10:20 PM
monday june 1st
bench press-190for 5,5,4
db bench press-65's for 9,8,6
lateral raises-25's for 2x8
skullcrushers-75 for 3x8(i do these with an ezcurl bar, is that alright??)

Notes: i think that i will try for 190 3x5 for close grip bench on friday, since im really good at close grip, and next wendesday ill try for 195 on bench for 3x5. also hopin to do 0's on incline db bench on friday and 70's on flat db bench on wednesday.
any suggestions etc is appreciated!

06-02-2009, 01:55 PM
any advice?

06-03-2009, 11:16 PM
wednesday june 3rd 2009
squat 195 for 2x5
bentover rows-135 for 3x8
good mornings-110 for 1x10
barbell curls-75 for 3x8
abs and calfs

NOTES: squats went well today. the last 2 reps of the last set i had a little trouble with though, i generally hit about parallel when i squat but can go slightly above. im going for 140 next week on bentover rows,for 3x8 115-120 on good mornings for 1x10, 80 for 3x8 on barbell curls, and 200 for 2x5 on squats.

06-06-2009, 11:25 PM
i forgot to postr yesterdays workout so here it is...
close grip bench press-190for4,5,5
incline db bench- 60's for 3x8
lateral raises-my shoulder was hurting, so i decided to play it safe and did 20's for 1x15ish
tricep cable pushdown-100 for 10,110 for 10, 110 for 8

Notes: pretty good workout overall, i need to work on my close grip form though i start the first few reps of a set well then the last 2 for some reason i press from higher up on my chest which makes it harder. i thnik ill go for 200 for 3x5 next time in 2 weeks

06-06-2009, 11:53 PM
u ever try boards on cgbp?

06-07-2009, 12:26 PM
no i havnt tried them before.

06-08-2009, 10:54 PM
monday june 8th 2009

squat 200 for 2x5

bentover rows- 140 for 3x8

good mornings- 115 for 1x9

barbell curls-80 for 8,8,6

abs and calfs

Notes: i started using a belt today, on squats. For a few reps of my first set on squats i noticed i wasnt hitting quite at parallel but some above, but i corrected that for my second set. Another thing i noticed on squats was that i dont breathe enough when squatting. i kinda hold my breath which makes it harder and is definately dangerous. i tried hard to remebr breathing on a few reps and did notice that the reps were easier. I think that im going to do a deload week where i cut back sets and do higherer reps either next week or the week after that.

06-11-2009, 12:27 AM
wednesday june 10th 2009

bench press- 200 for 3x5

db bench press- 70's for 8,8,6

lateral raises- 25's for 3x9

straight bar skullcrushers- 80 for 8,8,6

NOTES: had a great workout today! felt real good on bench i think that iff idont deload next week, ill go for 205 for 3x5. ill stick with 70's for 3x8 on flat db bench though. i think i will move up to 30's on lateral raises though. On skullcrushers im probably going to use 80 again for 3x8.

06-11-2009, 05:15 AM
huge bench press mate! hope u hit the 225lb mark soon :)

06-11-2009, 01:49 PM
thanks man, im hopin to hit 225 for 3x5 sometime in august. im starting creatine soon o that should give me a little boost.

06-11-2009, 05:33 PM
Good luck with your goals, stay consistent and you'll make it.

06-13-2009, 12:42 AM
friday june 12th 2009

straight leg deadlift(i think,... only felt it in my lbak i had good form doing whaever type of deadlift it was but only felt it in my back) 205 overhand- 7,5

leg press-4 plates a side for 10 reps


hammer curls-35's for 6(it hurts my wrist really bad so i had to stop)(i fell on it 2 months ago and it hurts with certain movements.)


NOTES: i skipped alot of sets today for some reason i was lazy haha and i was trying to show my 12 yr old bro how to bench. i could have done alot more on deads but my grip is weak and i want to do overhand. leg press was easy could have done an solid 3x8. could have done another st of 8 on chinups as well. i think i should avoid hammer curls for now because of the pain it causes in my wrists.

I have decided to do my deload next week. not sure how to structure it though thinking of cutting most of my volume and doing higher reps (8-12).
any suggestions?

06-15-2009, 11:49 PM
monday june 15th 2009

bench press-135 for 8 reps, 165 for 10 reps
lateral raises- 30's for3x8
skullcrushers-80for 3x8

NOTES: today was a good workout, not to tiring but just felt very comfortable. i think its a good deload so far. ive got to kick my ass back into gear thouhg with my diet. ive slacked off on it the past 3 days or so, not sure why porlly just being a lazy ass. this deload week is a great oppurtunity to work on my form.

06-17-2009, 09:19 PM
wednesday june 17th 2009


squat-165 for an easy 8

bentover rows-150 for 3x6

barbell curls- 80 for 3x8

abs and calfs

NOTES: good workout today, my rowing is getting pretty good.

06-22-2009, 11:33 PM
monday june 22nd 2009

squats- 210 for 2x5

bentover rows- 160 for 3x6

good mornings- 125 for 1x8

barbell curls- 85 for 8,8,6

abs and calfs

NOTES: good workout today, squats feel solid and im either doing 215 or 220 next squat workout depending on how i feel that day during warmups. rows were a little hard so i think i will do 160 next week again but for 3x8 insted of 3x6. im not sure how good my good morning form is , should i be able to do more weight on these? im gonna stick with 85 for curls next week as well and hopefullymove up to90 the week after that.
i have noticed that especially on squat days i am DEAD towards the end and have little gas left in the tank. i think this is due to me having shit conditioning because ive bee nas lazy ass and havnt doe any cardio. im am going to try to walk on the treadmill for 20-30 minutes 2-3 times a week and see if that helps any. I also started taking creatine monohydrate today. i take 10 grams a day.

06-24-2009, 09:15 PM
wednesday june 24th 2009

bench press- 205 for 3x5

db bench press- 75's for 9,8

lateral raises- 35's for 8, 30's for 10, also did an easy set of front raises with 20's for 10

barbell skull crushers- 85 for 3x8

NOTES: had a bad headache towards the middle of my workout so i didnt put too much effort at the end. i live in oklahoma and it was like 104 outside today. bench was pretty solid i think 210 for 3x5 is doable for sure next week.

06-24-2009, 11:15 PM
damn im excited that bench is getting closer to my end of august goal of 225 for 3x5!!

06-25-2009, 05:27 PM
You should get 225 easily by August. What is your current best?

06-26-2009, 11:54 PM
my current best bench max or current best bench for 3x5? btw its awesome to have u lookin at my log again adel! i appreciated all the help u gave me last summer before i got sent away

06-27-2009, 12:01 AM
friday june26th 2009

conventional deadlift from pins set at about 8 inches from the ground- 245 for 5,4

leg press- 410 for 2x10


machine curls- 100 for 1x12

abs and calfs, and some grip work on this thing(im not sure what it is but its like a weight stack with a bar attached to it)

NOTES: I switched over to conventional deads today to see what they would feel like. it feels pretty good and i think this is the best way for me. i had trouble previously with deadlift form. the only thing is my grip is shit. im doing an overhand grip on deads now because i really want to build my grip strength. im doing grip work now also so hopefull my next deadlift session i will hit 255-260 for 2x5. everything else went well today. and now i think that in all my lifts i am stronger than i was last summer before i got sent away and im alot bigger.

06-28-2009, 03:46 PM
i was just looking through different threads and found a genetics calculator i got my measurements and it seemed pretty good. i have above averag genetics especially with my upperbody and so i guess that i could add a little onto this since its for average genetics.
The WeighTrainer
Maximum Muscular Bodyweight and Measurements Calculator

Height: 68 in Wrist: 7.4 in
Ankle: 9 in

Your estimated maximum muscular bodyweight at ~10% bodyfat is: 192.9 lbs

Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:

Chest: 47.4 in Biceps: 17.3 in
Forearms: 13.8 in Neck: 16.9 in
Thighs: 24.8 in Calves: 16.6 in

06-29-2009, 07:43 PM
i found out today that im not 5'8 like i thought i was. my mom measured my height and said i was like 5'7, hopefully she is wrong lol!

monday june 29th 2009

bench press- 210 for 3x5 !!!

incline db bench press- 70's for 8, 6

lateral raises- 30's for 3x10

barbell skullcrushers- 90lbs for 8,8,10

NOTES: I think that moving up to 215 for 3x5 on bench is definately doable for next week!! im sucking pretty bad at db bench presses , everything is going well except for these. is that normal?
im getting strong on skullcrushers and am moving up to 95 for 3x8 on them next week.
I am thinking about moving my bench press goal of 225 for 3x5 at the end of august to 230 for 3x5 at the end of august.
I am resting 4-5 minutes between sets on bench press and 2.5-3 between sets on the other lifts.

06-30-2009, 01:12 AM
I would not worry too much about the DB bench since it is a accessory movement. As long as the main movement is moving up then things are going in the right direction. But with that being said you could change up the rep range a bit. instead of 2x8 do 2x6, or drop the weight a lot and go for 2x20-30. (find a weight that is tough for 20 then stick with that weight till you get 30)

06-30-2009, 11:51 AM
thanks adel, ill try changing up the rep range and see what happens.

07-01-2009, 11:50 PM
wednesday july 1st 2009

squats with a belt-225 for 2x5

bentover rows- 165 for 4x6

barbell curls- 90 for 8,6(my wrist was hurting,it happens ever now and then) 65 for 8

goodmornings-135 for 6 (i dont think im doing thse right and i think that im going to switch to glute ham raises.)

abs and calfs

NOTES: today was a pretty good workout. squats wernt too hard and i think ill do 235-240 next week for 2x5 on squats. i will do 170 for 4x6 on bentover rows. on barbell curls i will attempt 90 for 3x8 again if my wrist feels okay. i forgot to do some grip work today so i will do it on friday when i workout.

07-02-2009, 12:55 AM
Why do you think you are doing the GMs wrong?

07-02-2009, 01:12 AM
when i do them, its hard to keep an arch in my lower back and im afriad that i might eventually hurt my lower back with them. i do want to reutrn to them eventually though.

07-03-2009, 10:13 PM
friday july 3rd 2009

close grip bench- 205 for 4 reps :(

db incline bench - 50's for 15

lateral raises- 30's for 2x8, front raises-30s for 1x8

tricep pushdown-110 for 2x10

some grip work

NOTES: i could tell on my warmups today that it wasnt going to be a good workout from the way that 135 and 185 felt on the bar. after i failed on close grip , i went light on db bench. i dont think i need to deload because i did it like 2 weeks ago, i think that today was just an off day that happens everynow and then. I will see how my liftin feel on monday and go from there. Sucks because i know if it wasnt an off day i would have nailed that 205 for 3x5 on close grip.

07-06-2009, 09:44 PM
monday july6th 2009

squats with a belt- 235 for 2x5

bentover rows- 170 for 4x6

gluteham riases-2x8

barbell curls- 90 for 8,7,6

abs and calfs

NOTES: good wokout today! squats are feelin good and im goin for 245-250 for 2x5 next week on them. i only did 2 sets on the gluteham raises because its a new exercise for me and i wanted to break into it. next week i will do 3 sets of 8-10 and in weeks following that hopefully add weight to them. im going to stick with 90 on barbell curls for next week and try to hit all my reps and then finally move up to 95 for them.

07-08-2009, 08:47 PM
wednesday july 8th 2009

bench press-215 for 5,5,3 FUCK!!!

incline db bench-70's for 2x8

db shoulder press-60's for 1x8

barbell skullcrushers- 95 for 3x8

NOTES: im pissed that i didnt get 215 for 3x5 like i planned but i guess ill just try it again next week. im going to start doing shoulder presses again to help me with benching.

07-10-2009, 07:01 PM
not feelin so good today, so i didnt go to the gym for deads. just did some manual ghrs, light curls abs and calfs.

07-15-2009, 11:47 PM
wednesday july 15th 2009

squats-245 for 2, 135 for 10,8

bentover rows- 135 for 10

barbell curls 95 for 8,5

abs and calfs

NOTES: SHITTY workout today, warmups didnt feel good and i decided to take it easy after i failed on 245. i dont know whats wrong , i have had a shitty diet recently though, i need to kick my ass back into gear.

07-16-2009, 01:13 AM
i just decided that im going to start doing box squats next week.

07-17-2009, 10:41 PM
friday july 17th 2009

bench press- 215 for 3x5!!

incline db bench-75's for8,6

military press-135 for 5(shoulders were worn out from benching and db benching)

barbell skullcrushers- 100 for 3x8

NOTES: pretty solid on bench today i will do 220 for 3x5 next week if i dont deload. im going to stick with the 75's on incline db bench till i hit 3x8 with them. im thinking about switching the military press to db shoulder press. on the skullcrushers, i will stick with 100 for next week to work on my form.

07-20-2009, 11:23 PM
monday july 20th

parallel box squats- 225 for 5,7

bentover rows- 175 for 3x5

barbell curls- 95 for 3x6

abs and calfs

NOTES: first day doing box squats, theyre not bad. i did feel worn out in my lower back and hams after! so i skipped GHRS. 225 was easy and i think i could have done 10 reps on my second set, ill post a video next time i box squat o make sure im doing it right, but i was sitting back andpausing. ill stick with 175 on the rows and will do 95 again on curls but hopefully for 3x8!
i was loking trough my log and its awesome seeing how ive progressed. im stronger than i was last year before i stopped lifting. at the beginning of this log i was 165, now im i weigh 180 and am leaner.

07-21-2009, 12:40 AM
Strong box squatting! I was recently looking back in my log as well, it is amazing the amount of progress you can make without even noticing.

07-22-2009, 11:22 PM
wednesday july 22nd 2009

bench press- 220 for 3x5!!

incline db bench- 75's for 2x8

db shoulder press- 60's for 6(my shoulders were tired)

lateral raises-25's for an easy 10

barbell skullcrushers- 100 for 3x8

NOTES: hell yeah!! benching 225 for 3x5 will be next monday and i think i can get it!!

07-24-2009, 08:42 PM
friday july 24th 2009

box squat- 250 for 2x5

leg press- 5 plates for an easy 2x10

chinups- body weight plus 10 lbs strapped on for 8,6 and just bodyweight for 8 reps

hammer curls- 40s for 2x9

abs calfs and forearm work

NOTES: WORKOUT WAS SOLID today. i will go for 260 nex time on box squats. i have some videos i ook of e bo squatting and i will upload them some time so some of the experieced lifters can critique my form.

07-25-2009, 11:35 AM
Strong workouts! Good move on taking a video to watch your form. That is one of the best ways to see what needs to be worked on IMO.

07-27-2009, 09:10 PM
monday july 27th 2009

bench press - 225 for 5,5,4

incline db bench press- 75's for 3x8

lateral raises- 35's for 2x9

barbell skullcrushers- 105 for 2x8, 95 for 1x8

4 way neck machine

Notes: i was so fucking close to completing 3x5 with 225 today!! i will for sure hit that shit on friday. everything else today went great!

07-27-2009, 11:50 PM
Where do you fail in the lift? Strong stuff regardless. you will get it Friday.

07-28-2009, 12:17 AM
i usuallu have the most trouble close to the top of the rep after i pass midway. i think for sure ill get it friday.

07-29-2009, 09:34 PM
wednesday july 29th 2009

parallel box squat- 225 for 2x5

barbell bentover rows- 175 for 4x6

barbell curls- 95 for 2x8 and 70 for 1x8

glute ham raises- 8,10


NOTES: man now that i lowered the box its alot harder! i think that next week will hopefully be 235 on the box squat. i think its also time to move up to 180 on bentover rows.

08-01-2009, 12:34 AM
friday july 31st 2009

bench press - 225 for 5,5,6

db bench- 80's for 2x8

front raises- 30's for 10
lateral raises-35's for 10(i may have done 2 sets , but i forgot)

skullcrushers-105 for 8, 95 for 10.

NOTES: I did good on bench today. but i cut down my rest periods alot for alot of the workout way too much which kinda messed me up with my other lifts , which is why i ended early. if im feelin up too it next week will hopefully be 230 for 3x5 on bench!

08-01-2009, 01:13 AM
Wow strong benching

08-01-2009, 01:22 AM
off shit sorry it was 225!

08-01-2009, 03:33 PM
What are you weighing these days?

08-01-2009, 04:06 PM
the scale in the gym yesterday said 183, but i think it fluctuates. im between 5'7 and 5'8

08-03-2009, 10:01 PM
monday aug 3rd 2009

box squat- 235 for 4,3

bentover rows- 185 for 3x6

db curls- 40's for 3x8

glute ham raiss with 5lbs plate added

neck machine, abs and calfs

NOTES: i can feel that im really neded that deload next week when i go to nyc. i shouldve goten that 235 on squats for 2x5. i wil cut back my volume the rest of this week. havnt deloaded in like 6 weeks.

08-05-2009, 10:25 PM
wednesday august 5th 2009

i was mot feeling it today at all. i decided to start my deload today and resume regular lifting on august 17th(the start of the lifting week that i get back from nyc) (i leave for nyc on saturday

bench press- 185 for 10

db bench- 60's for 20

db shoulder press- 50s for 12

rear delt flyes-15s for 12
lateral raises-25s for 15

front delt hammer raises- 20s for 12

db skulls with 30's for 12
barbellskulls with 85 for12
tricep machine for 15 reps(forgot the weight)

NOTES: just did a bucnh of dfferent exercises with light weight today since im deloading for like 12 days or whatever.

08-06-2009, 12:20 AM
Get some rest and come back and kill it. You are wise for listening to your body.

08-14-2009, 11:32 PM
got back from NYC today. went to te gym a little after. i wasnt feelin too strong and ive lost some size. im not worried though because it will all be back and better in a week or so. i had a horrible diet while in NYC. barely eating any protein, and drinking alot of soda. Im starting up again with my normal diet and and going to start increasing my numbers again!

08-17-2009, 09:22 PM
monday august 17th 2009
bench press- 230 for 4, 205 for 4

db bench- 75s for 2x10

db shoulder press- 55's for 10
lateral raises- 30s for 10, 35s for 8

skullcrushers- 95 for 2x10

NOTES: my bench has weakened after 10 days of not doing it and having a bad diet on vacation. should be fine and hit that 230 for 3x5 on friday when i bench again. school starts on wednesday and it sucks!

08-18-2009, 12:19 AM
For not working out in several days that is still some strong lifting.

08-18-2009, 12:34 PM
thanks adelman.

08-19-2009, 10:06 PM
wednesday august 19th 2009 also first day of school

box squat- 250 was a miss. i still need to get back into squats i would have gotten 250 for 2x3. I decided to then just dosome regular squats
squats- 245 for 3, 226 for 6

underhand rows- 185 for 4x6

db curls- 45's for 10

glute ham raises

abs calfs and neck

NOTES: i am hoping that next squat workout on monday i will be 100% on my lwr body. hoping for 245 for 2x5 or 250 for 2x5. im switchin back to regular squats. will go for 190 4x6 on the underhand rows. having an off workout pisses me off...

08-22-2009, 12:15 AM
friday august 21st 2009

bench press- 225 for 3x6

db bench press- 85s for 2x8

db shoulder press- 60s for 10 reps
lateral raises-35's for 10

skullcrushers-1x10 easy
jm Press-105 for 2x8(not sure if i did them right, might have been a mix between skulls and jm press)

Notes: was going to do 230 for 3x5 today but just decided to do 225 for 3x6. next week ill i want to try either 230 for 3x5 or 235 for 3x3-4. will go based off of how warmups feel. im thinking that right now i could max for sure over 275 because im pretty fast twitch with bench i think hopefully would max 285ish. i think that my best set of 225 would be about 8 reps.

08-24-2009, 09:43 PM
monday augusy 24th 2009

squats-245 for 2x5

underhand barbell rows-190 for 4x6

db curls-45s for 8,6

glute ham raises for 1 set of like 8
45 degree hypers with 10 lbs for 8 and with 20 lbs for 10ish

abs calfs and neck

NOTES: i will stick with 245 for squats on friday i wasnt going quite to parallel and some reps nd i need to work on that. everything else went well. i really like the 45 degree hypers so i will start doing those instead of GHRs

08-24-2009, 11:42 PM
Strong workout sbig!

08-24-2009, 11:48 PM
nice squatting!

08-25-2009, 04:49 PM
thanks guys

08-26-2009, 09:19 PM
wednesday august 26th 2009
bench press- 235 for 4, 225 for 3 :(

db bench 60s for 12 ish

db shoulder press-60 for 10
lateral raises-25s for 10
front hammer raises-25s for 8

db skulls- 40s for 10,9

neck work

NOTES: today was an off day and i could tell by the way 185 felt on my warmup. so i took it easy for the rest of the workout. hoping to do 235 for 3x4 next monday.

08-28-2009, 06:58 PM
friday august 28th 2009
squat 245 for 2x5( much better depth this time will do 255 next week for sure)

underhand bentoverrows- 195 for for 4x6

db curls-45's for 2x8

45 degree hypers- 35lb db on chest for 2x8

abs and calfs

NOTES: ttoday 245 wasnt hard at all and i went deeper. i will definately do 255 next week for 2x5. i might move up to 200 on rows but it depends. curls will hopefull move closer to 3x8. and hypers either 3x8 with the 35 oor 40 for 2x8 idk yet.

08-31-2009, 10:07 PM
monday august 31st 2009

bench press- 235 for 3x4

db bench- 80s for 10, 85s for 2x8

db shoulder press-65's for 8 reps

db skulls- 40s for10,45's for 10

abs and neck

NOTES: workout was pretty solid today. am hoping for 240 for 3x4 on monday if im feeling up to it. ive decided to not max out untill im pretty sure i can hit 300. will tey for 85s for 3x8 next weel on db bench, 45s for 2-3x8-10 on db skulls, and 65s for 1x12 on db shoulder press. i cannot waitto bench 300 and i am seeing it definately before christmas but hopefully before my bday on december 9th!!

09-02-2009, 10:04 PM
wednesday sept 2nd 2009

squat- 255 for 2x5

underhand rows- 195 for 4x6

db curls- 45s for 8,10

45 degree hypers- 35 lb db on chest for 12 (my low back was really sore for some reason so i didnt go heavier or for more sets)


NOTES: i will hopefully go for 265 on monday when i squat if im feeling goon on warmups. on the underhand rows i will move up to 200 for 4x6. hypers will be 40lb db for 2x8-10. i want to try and do 12-15 reps for my second set of curls and hopefully move up to 50's in the next month.

09-04-2009, 10:28 PM
friday sept 4 2009

close grip bench-185 for 10
db bench - 75s for 12
lateral raises-30's for 2x10
db skulls- 40's for 15 and 30s for 15

NOTES: wasnt feelin good today. not sure if it was allergies or a full on cold. reduced volume and went light today because everything felt heavy. hopefully next workout will be better and ill be feeling better

09-09-2009, 09:43 PM
wednesday sept 8th? or 9th?
i have been having some allergies acting up the past several days so my lifting and eating has been shit. today wasnt great at all. my appetite goes down when i dotn feel good but anyway heres the workout for today

bench press- 240 for 4, 135 for 20

db bench- 80s for 2x10

db hsoulder press-65's for 10
db lateral raises- 35s for 12

db skulls- 45's for 2x10
neck work and i set of abs

NOTES: like i said above wasnt feel too great today cuz of diet and allergies. i will start tryin to eat well again and hopefull friday and sunday's wrkout will be good.

09-09-2009, 09:47 PM
Not bad numbers at all considering you have not been 100%. Keep up the great work.

p,s. Allergies suck

09-09-2009, 10:26 PM
thanks adel. yea they do . fall time is when they get bad and oklahoma is a state that has alot of pollen in the air.

09-11-2009, 10:48 PM
Friday sept11 2009

squats- 265 for 3, 225 for 6

under hand barbell rows-195 for 2x6

db curls- 50s for 8

45 degree hypers- 40lb db on chest for -12


notes: ive decided to deload since my cns feels beaten up. i havnt had a good appwtite and lifting has been shitty. Will go light for a week then start up again seeing my numbers go up.

09-13-2009, 05:45 PM
sept13 th 2009

started deload today
bench press- 205 for 12
db bench- 80s for 10
rear delt flyes-25s for12
lateral raises- 35s for 15
front hAmmer raisez-35s for10
db skulls 45s for10or 12
tricep pushdowns-110(i think) for12-15

abs neck and calfs

notes: im really focusing on eating better from today on. ive more lazy thrn ever with my diet only getting in under 200 grams of protein for like 2 weeks. I need to step it up to Atleeast 250. do u guys thin this was too much volume for a deload/ backoff week??

09-16-2009, 09:38 PM
Sept 16th 2009


squat- 185 for 12
bentover barbell rows- 155 for 10
db curls- 50s for 9
45 degre hypers- 45lb db for 12
abs calfs and neck

Notes: deload is goin well so far. cant wait til its over though. Im trying to reAlly work on form during this deload.

09-20-2009, 10:07 PM
Sept 20 2009
Last day of deload

squat- 225 for 8
barbell bentover rows-175 for 10
45 degree hypers 45 lb db for10
db curls 50s for 9
abs ans calfs

notes: holy shit my Allergies have beem horrible. Hopefully they will calm down soon.

09-23-2009, 10:42 PM
Sept 23 2009
1st lifting day after deload. I had been sick the past 3-4 days so i decided to not do my nkrmal volume and weight.

Bench press- 225 for 8
db bench- 85s for 2x10
db shoulder press- 65s for 10
lateral raises - 30s for 12
barbell skulls- 105 for 10, 75 for 15ish
forearms, neck, and a set of abs

Notes: i will start eating rght again and go normal volume on friday when i lift. I was happy that i could get 225 for 8 sonce i wasnt fully there. I think i may be able tp get it 10 times if its a good day.