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latetext
08-06-2009, 08:38 AM
I'm going to start a training log here.. :)

GOALS:
Mainly, I want to get stronger. I'm not concerned about weight gain, though that will probably happen.

HISTORY:
I've been working out (mostly badly) for about 28 months starting April 07, but the first program I ever followed was SPBR. I was doing SPBR from March 09 to July 09 (and made pretty decent gains on it), and a week ago I started IA's 4-day 5x5 routine.

DIET:
I don't have a daily routine for eating, I try to get as much protein as I can, and eat clean unprocessed real foods. I will eat at least 4 meals a day, and usually eat until I'm full or a little more.. At home I would have been eating lots of chicken/fish, brown rice, and vegetables.. Right now, I'm visiting India and my meals here are completely different, I can't eat whenever I want or whatever I want as I'm living with 4 other people... I have to eat when they eat (added to the fact that decent meat here is hard to find).. and in a few weeks I'll be at university.. so new meals again.

STATS:
I'm between 6'0 and 6'1"
At the moment, I weigh 155 lbs
Current bench: 165 x 5 x 2
Current squat: 230 x 5 x 2
Current dlift: 265 x 5 x 2

picture
this was taken july 10, 2009... the most current photo I have.. just to get an idea of what I look like.. I was 153 in this photo

http://bodyspace.bodybuilding.com//img/user_images/growable/2009/07/11/17096892/progresspic/16VIipv1OLaLqpqjGmk6dQhgh3Z0b1098.jpeg

Well enough of the talking.... my next workout is tomorrow - a chest day. I'll post again then :D

latetext
08-07-2009, 04:42 AM
Weird... I had lots of trouble sleeping last night, leaving me feeling very tired today. Nonetheless, i worked out:

FRIDAY
wide grip barbell bench press:
110 lbs x 5
120 lbs x 5
130 lbs x 5
140 lbs x 5
150 lbs x 7

dumbbell skull crushers (hammer grip):
20 lbs x 8
20 lbs x 7
20 lbs x 6

lateral raises:
10 lbs x 10 reps x 5 sets

latetext
08-09-2009, 03:45 AM
Decent workout, I wasn't sure if I would be able to do all of the squats.. even though it's supposed to be at 90%, I originally thought it would be using weights that are 90% of my 5 RM (230 lbs)... but I can't do my 5 RM for 5 sets haha. Nonetheless, my workout wasn't bad :)

Barbell Row:
120 lbs x 5
120 lbs x 5
120 lbs x 5
120 lbs x 5
120 lbs x 6

A2G Squat:
200 lbs x 5
200 lbs x 5
200 lbs x 5
200 lbs x 5
200 lbs x 6

Seated Calf Raises:
65 lbs x 10
65 lbs x 10
65 lbs x 10
65 lbs x 10
65 lbs x 11

latetext
08-11-2009, 03:55 PM
Actually finished my workout a good 12 hours ago... But i'm travelling internationally, so on a weird schedule. (gotta stay awake for almost 48 hours O_O), SO:

Wide Grip Barbell Bench Press:
150 lbs x 5
150 lbs x 5
150 lbs x 5
150 lbs x 5
150 lbs x 7

Dips:
bw + 12 lbs x 10
bw + 12 lbs x 10
bw + 12 lbs x 9

Standing Barbell Military Press:
60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 12

gerat workout ... my pecs feel shot.
but i'm not eating properly atm.. drinking a cup of coffee (yikes, never do that) with a chicken sandwhich (i don't want to take a week to adjust to jetlag lols)

latetext
08-13-2009, 02:54 PM
Back in cali.. feels great.

Chins (palms in):
bw + 12.5 lbs x 5
bw + 12.5 lbs x 5
bw + 12.5 lbs x 5
bw + 12.5 lbs x 5
bw + 12.5 lbs x 6

Seated Preacher DB Hammer Curls:
22.5 lbs x 7
22.5 lbs x 8
22.5 lbs x 6

Deadlift:
175 lbs x 5
190 lbs x 5
205 lbs x 5
220 lbs x 5
235 lbs x 5

Next cycle I begin working with weights at 100% intensity.. yeyee. I'm excited for that.

latetext
08-14-2009, 04:29 PM
My lats, bis, and hams are sore, and my abs are incredibly sore from yesterday. Guess it was those pull-ups. weird lol, never had sore abs from not hitting them directly...

Wide Grip Barbell Bench Press:
105 lbs x 5
120 lbs x 5
135 lbs x 5
150 lbs x 5
165 lbs x 5 (quickly failed on 6th rep)

Dumbbell Skull Crushers (Hammer Grip):
17.5 lbs x 8
17.5 lbs x 8
17.5 lbs x 12

Lateral Raises:
15 lbs x 8
15 lbs x 8
15 lbs x 7
15 lbs x 8
15 lbs x 9
(These were freaking hard..)

Numbers look alright, but I didn't feel like it was a good workout. The benching was pretty easy (didn't feel like I did so much work), triceps - eh I completed more than enough reps.. but I had gone down in weight (20 lbs to 17.5 lbs) from last time.. and the lateral raises were really hard for some reason.. I had lots of trouble on them despite the meager 3 lb increase from last time.

latetext
08-16-2009, 06:58 PM
Today, I was wayyyy too tired today stepping into the gym. Fell asleep last night at 2 am and woke up at 10 am. Though it was 8 hours, I felt drained walking into the gym. However, I had an okay workout:

Barbell Rows:
135 lbs x 5
135 lbs x 5
135 lbs x 5
135 lbs x 5
135 lbs x 7

ATG Squats:
220 lbs x 5
220 lbs x 5
220 lbs x 5
220 lbs x 2 (failed on the 3rd rep... couldn't get up.. back kinda hurts from that)
220 lbs x 3

Standing Smith Machine Calf Raises:
45lbs x 15
55lbs x 11
65 lbs x 9
75 lbs x 8

Squats kill. Hardest exercise imo... And failing with no spotter is painful... After that, I asked a friend to spot me for the last set, and only did 3 reps.. I'm aiming for a 10-15 lb increase next session.. don't know how that'll go haha

Sand Blaster
08-16-2009, 08:25 PM
Where are you in Cali?

SB

latetext
08-17-2009, 02:08 PM
Where are you in Cali?

I'm living in cupertino (close to west san jose).. but I'll be moving to san diego for college in september. why?

latetext
08-18-2009, 04:56 PM
Started sleeping earlier last few days, and I had a great workout today..
(I never included the warm-up sets before, but I'll start writing them down as well)

Wide Grip Barbell Bench Press:
45 lbs x 5
95 lbs x 2
135 lbs x 1
working sets
160 lbs x 5
160 lbs x 5
160 lbs x 5
160 lbs x 5
160 lbs x 6 (really surprised I could hit all 5 sets, or even an extra rep)


Dips
bw x 1
working sets
bw + 12.5 lbs x 10
bw + 12.5 lbs x 10
bw + 12.5 lbs x 10


Barbell Military Press:
30 lbs x 4
45 lbs x 1
working sets
65 lbs x 10
65 lbs x 10
65 lbs x 10
65 lbs x 10

Great workout... I was really surprised I could hit all the sets for the bench press, I thought I'd need spotting at the least on some reps for the last sets. And I was able to complete all the sets for the other exercises... However, at the end of the workout, I was distracted by a girl doing the splits standing up.... and I walked into a Hack Squat machine.. which kinda sucked... So now i'm icing my knees lol.

latetext
08-19-2009, 04:41 PM
Another night of sleeping late (saying bye to friends going to college).. but I had a great workout:
(too lazy to write down the warmup sets.. but I did small sets or reps of increasing weight for every exercise)

Chins (palms in):
bw + 15 lbs x 5
bw + 15 lbs x 5
bw + 15 lbs x 5
bw + 15 lbs x 5
bw + 15 lbs x 7

Seated Preacher DB Hammer Curls:
22.5 lbs x 8
22.5 lbs x 8
22.5 lbs x 6

deadlifts:
190 lbs x 5
215 lbs x 5
240 lbs x 5
265 lbs x 5

I was able to hit all the chins and +2 reps with ease despite the weight increase (12.5 lbs to 15 lbs).. and That last set of deadlifts, I was almost screaming on it... I was able to keep my hips down (I think) for most of the reps though, so I'm pretty happy with the workout.

latetext
08-21-2009, 05:05 PM
I made the board for the board press just before I went to the gym... and got some weird glances from people. It was kinda funny, though I was worried they wouldn't let me take it inside.....

Wide-Grip Barbell Bench Press:
115 lbs x 5
130 lbs x 5
145 lbs x 5
160 lbs x 5
175 lbs x 4 PR (the spotter touched the bar on the 4th rep even though I had asked him to help only after I said "spot"... and I tried for a 5th rep, but quickly failed)

Regular-Grip 3 Board Bench Press:
160 lbs x 3
160 lbs x 3
(first time doing board presses, so I started with lighter weight)

Dumbbell Hammer-Grip Skull Crushers
20 lbs x 8
20 lbs x 8
20 lbs x 6

Lateral Raises
12.5 lbs x 10
12.5 lbs x 10
12.5 lbs x 10
12.5 lbs x 10
12.5 lbs x 12

Overall, good workout, left me feeling accomplished. I was able to rep 175 for the first time, and I started doing board presses (i'll do 10 lb increases on that from now on). I lowered the weight on the lateral raises (realized I skipped that weight), so i'll go back up to 15lbs next week.

DFL
08-21-2009, 05:28 PM
looks like your making good progress, good work man

latetext
08-21-2009, 06:11 PM
looks like your making good progress, good work man

ahhaha i hope so. Thanks !!

latetext
08-25-2009, 01:55 AM
Well.. I took an extra day off because I got some weird infection/sickness, so I went to the gym today. Yesterday I was on a combo of excedrin and advil and today some advil as well (in the morning).. ah sucks.

I also bought a new belt.. a no-brand neoprene belt, which costed 30 bucks.. better than nothing.

Barbell Rows:
warmup sets
145 lbs x 5
145 lbs x 5
145 lbs x 5
145 lbs x 5
145 lbs x 8 PR

Squats
45 lbs x 8
95 lbs x 3
135 lbs x 2
185 lbs x 2
add belt (brand new neoprene belt)
235 lbs x 5
235 lbs x 5
235 lbs x 5
235 lbs x 5
235 lbs x 5 PR (probably could have squeezed out an extra rep or two... but my heart was already POUNDING even during the 3-4 minute rest period)

Standing Smith Machine calf Raises
45 lbs x 15
70 lbs x 12
70 lbs x 12 (cut short due to exhaustion)

Today was R A P E. I've never squatted so much in my life... and I got that feeling: vomitting sensation + crazy exhaustion which lasted for 45 minutes after my workout... Fuck 5x5 squats lol. But I moved good weight :D, so good workout. I'm going to start adding a little bit of core work into my chest workouts.

EDIT: I don't think the belt helped that much... but I guess better safe than sorry

latetext
08-26-2009, 04:57 PM
Great workout today.. I was a little hesitant about benching 170 lbs, but it went pretty well :)

Wide Grip Barbell Bench Press:
45 lbs x 8
95 lbs x 3
135 lbs x 1
155 lbs x 1
working sets
170 lbs x 5
170 lbs x 5
170 lbs x 5
170 lbs x 4
170 lbs x 4


Dips
bw x 1
working sets
bw + 15 lbs x 10
bw + 15 lbs x 10
bw + 15 lbs x 12


Barbell Military Press:
45 lbs x 4
20 lbs x 5
working sets
70 lbs x 10
70 lbs x 10
70 lbs x 9
70 lbs x 8

Decline Sit Up:
bw x 1 rep
bw + 30 lb dumbbell x 9 reps

Great workout... I added in some ab work.. :)

latetext
08-27-2009, 04:59 PM
Crappy workout today... I was talking to a girl from 10 pm to 2 am, and when I decided to sleep, I couldn't fall asleep until 4 am.. I woke up at 9 AM, and I couldn't go back to sleep. I probably should have waited an extra day to workout....

Chins (palms in):
warmup sets on lat pulldown machine
bw + 17.5 lbs x 5
bw + 17.5 lbs x 5
bw + 17.5 lbs x 5
bw + 17.5 lbs x 5
bw + 17.5 lbs x 6

Seated Preacher Dumbbell Hammer Curls:
warmup sets
22.5 lbs x 8
22.5 lbs x 8
22.5 lbs x 11

Deadlift:
45 lbs x 6
135 lbs x 1
205 lbs x 5
230 lbs x 5
255 lbs x 5
280 lbs x 3

i felt the drained tiredness halfway through the pull-ups and I was like damnn this is going to be tough day... During the deadlifts, ah man. I really thought I would have been able to get 5 on the last set... but pulling 230 felt like last time when I was lifting 260. Ah well, at least it seems that Now is a good time for a deload, and that is exactly what the program says as all of my 5x5s will become 3x3s.

latetext
08-29-2009, 05:32 PM
Starting the 3x3s:

Regular Grip Barbell Bench Press:
45 lbs x 8
95 lbs x 1
135 lbs x 3
155 lbs x 3
175 lbs x 3

Regular Grip 3 Board Bench Press:
170 lbs x 3
170 lbs x 3

Dumbbell Hammer Skull Crushers:
warmup sets
20 lbs x 8
20 lbs x 8
20 lbs x 9

Lateral Dumbbell Raises:
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 9
15 lbs x 10

Good workout, easy... I guess since i'm starting the 3x3s :)

latetext
08-31-2009, 04:39 PM
Okay workout.. I felt kinda tired/stiff going in, but it's unload week anyway.. so..

Barbell Rows:
45 lbs x 7
95 lbs x 2
135 lbs x 1
145 lbs x 3
145 lbs x 3
145 lbs x 3

ATG Squats:
45 lbs x 8
95 lbs x 2
135 lbs x 3
185 lbs x 1
225 lbs x 1
235 lbs x 3
235 lbs x 3
235 lbs x 3

Standing Smith Machine Calf Raises:
45 lbs x 12
70 lbs x 12
75 lbs x 11
75 lbs x 11

Workout wasn't super easy today.. again because of the stiffness... i felt like my back was a little stiff going into the gym.. next time that happens, i'll stretch more before starting warmup. ( I stopped jogging before weights because of recurring independent knee and hip problems... )

latetext
09-02-2009, 04:32 PM
Okay workout today... Easy since it's unload.. but my pecs still feel shot. But I'm worried about my military press... this is one exercise I've had trouble building since the start.. and it looks like i'm stalling on it yet again.

Wide Grip Barbell Bench Press:
45 lbs x 5
95 lbs x 3
135 lbs x 1
155 lbs x 1
working sets
170 lbs x 3 (+ 0 lbs)
170 lbs x 3
170 lbs x 3


Dips
bw x 3
working sets
bw + 17.5 lbs x 10 (+2.5 lbs)
bw + 17.5 lbs x 10
bw + 17.5 lbs x 14


Barbell Military Press:
20 lbs x 5
35 lbs x 2
45 lbs x 1
65 lbs x 1
working sets
70 lbs x 10 (+ 0 lbs)
70 lbs x 10
70 lbs x 9
70 lbs x 7

Last time, I was able to press 70 lbs (10 10 9 8)... i've gone down from last time. not good... and i'm not sure what to do..

latetext
09-03-2009, 06:07 PM
Chins (palms in):
bw + 20 lbs x 5 (+ 2.5 lbs)
bw + 20 lbs x 5
bw + 20 lbs x 5
bw + 20 lbs x 5
bw + 20 lbs x 6

Seated Preacher Dumbbell Curls (Hammer Grip):
25 lbs x 8 (+ 2.5 lbs)
25 lbs x 8
25 lbs x 6

Deadlift:
205 lbs x 3
245 lbs x 3
280 lbs x 2 (- 1 rep)

Eh, bad workout today. Everything was going good, I thought'd I'd be able to complete the mere 3x3s that I had to do for deadlift. But I did even less reps than last time.. On the bright side though, I am pretty sure I kept my form very strict though --> As I was pulling on the third rep, I felt my back and arms were tight, my hips were down, and my legs were pushing through the ground... But the bar would not come up.. after a few seconds, I let my hips go up in order to move the bar, but I realized I wasn't doing it right, so I just stopped... Now though, I have to figure out how to make progress though.

latetext
09-03-2009, 06:20 PM
I feel I made good progress in the first few weeks, they went well (I guess since they were mostly sub-maximal). After week 3 (100% effort) I was supposed to raise all lifts 10-15 pounds. I rose the bench press (on the ramp day) by 10 lbs (also 10 lbs past my old 5 RM), and I rose the static 5x5 bench press 10 lbs ( only 5 lbs past my 5 rm, as I hadn't ever done 5x5, but only 2x5....). I rose my squat and row 10 lbs as well. These all went pretty well and were close to doable. When it came to deadlift however, I rose this 15 lbs, thinking that if I could already do 265, I should be able to do 280. I'm guessing I shouldn't have done that - that I should have maybe rose it by only 10 lbs as well. Because the first time I did 280 I could only complete 3 reps when I was aiming for 5, and today I could only complete 2 reps when I was aiming for 3.

For the next 4 weeks, I will be aiming to set continuous PRs on the big lifts through 3x3s, but I'm not sure how much I should aim to PR by for each week, so I will look into it as my workouts come.. Learning from trying to jump too much on the deadlift, (guessing that was my mistake), I will most likely aim to PR by only 5 lbs at a time, and 10 lbs if I feel extremely comfortable and confident.

latetext
09-06-2009, 06:10 PM
I took an extra day off because I got back from Berkeley yesterday, and I was too sleepy to workout... So I went today:

Regular Grip Barbell Bench Press:
45 lbs x 5
95 lbs x 3
working sets
140 lbs x 3
160 lbs x 3
180 lbs x 3 (+ 5 lbs; needed spotting on last 2 reps)


Regular Grip 3 Board Bench Press:
working sets
175 lbs x 3 (needed spotting on last two reps)
175 lbs x 3


Dumbbell Skull Crushers (Hammer Grip):
7.5 lbs x 4
12.5 lbs x 2
17.5 lbs x 1
working sets
22.5 lbs x 8
22.5 lbs x 8
22.5 lbs x 8

DB Lateral Raises
5 lbs x 5
10 lbs x 1
working sets
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 10

Okay workout. I felt I could have easily hit the 180 x 3 on the bench press, but I was a little too excited (coming back into the gym after 3 days) and so I don't think I gave myself enough rest between sets.. (the benching AND the 3-board benching took a grand total of 6 - 7 minutes... usually takes me at LEAST 10-15 minutes)...

latetext
09-08-2009, 06:19 PM
Great workout today... Although I only aimed for 5 lb increments, I was able to handle the extra weight easily.

Barbell Rows:
45 lbs x 8
95 lbs x 3
135 lbs x 1
working sets
150 lbs x 3
150 lbs x 3
150 lbs x 7 PR (+ 5 lbs)


ATG Squats
45 lbs x 5
95 lbs x 3
135 lbs x 2
185 lbs x 1
225 lbs x 1
working sets with belt
240 lbs x 3
240 lbs x 3
240 lbs x 6 PR (+ 5 lbs)


Standing Smith Machine Calf Raises:
25 lbs x 12
45 lbs x 12
working sets
80 lbs x 12
90 lbs x 10

I was really surprised I could hit 240 x 6 for squats... I just kept trying again and again, I proabbly could have done another rep or two even, but it would have been very hard..

arc10791
09-10-2009, 01:09 AM
Great log man. maybe i'll see you around san diego

latetext
09-10-2009, 06:07 PM
Great log man. maybe i'll see you around san diego

haha thanks, you probably will. What college/major you in? And where you from?

latetext
09-10-2009, 06:11 PM
Okay workout today, I switched out standing barbell presses for dumbbell ones... And I could hit more than 3x3 for bench, though I would have liked to be able to do more.

Wide Grip Barbell Bench Press:
45 lbs x 8
95 lbs x 2
135 lbs x 1
155 lbs x 1
working sets
175 lbs x 3 (+ 5 lbs)
175 lbs x 3
175 lbs x 4 (needed spotting on 5th rep)


Dips
bw x 2
working sets
bw + 20 lbs x 10 (+ 2.5 lbs)
bw + 20 lbs x 10
bw + 20 lbs x 11


Standing Dumbbell Military Press:
7.5 lbs x 5
15 lbs x 2
20 lbs x 1
working sets
25 lbs x 10
25 lbs x 10
25 lbs x 10
25 lbs x 11

Hopefully, I won't stall so quickly on the dumbbell shoulder presses.. though 25 lbs felt very heavy in the last two sets...

latetext
09-12-2009, 06:58 PM
okay workout today... but I think my progress is slowing down

Chins (palms in):
warmup sets on pulldown machine
working sets
bw + 22.5 lbs x 5 (+ 2.5 lbs)
bw + 22.5 lbs x 5
bw + 22.5 lbs x 5
bw + 22.5 lbs x 5
bw + 22.5 lbs x 6


Seated Dumbbell Preacher Curls (Hammer Grip):
7.5 lbs x 3
15 lbs x 2
working sets
25 lbs x 8
25 lbs x 8
25 lbs x 5


Deadlift
45 lbs x 7
95 lbs x 2
135 lbs x 1
185 lbs x 1
working sets
205 lbs x 3
245 lbs x 3
275 lbs x 4 (fail math)

the chins are getting harder... I'm stalling on the bicep exercise, so i'll switch that out next week... I accidentally did 275 on the DL instead of 280 lolz... So i'll bump up to 280 next week and continue from there...

latetext
09-14-2009, 05:30 PM
Okay workout... I was able to complete my sets for benching, so next week i'll increase.. for triceps, I went down 1 rep on the same weight.

Regular Grip Barbell Bench Press:
45 lbs x 9
95 lbs x 3
working sets
135 lbs x 3
155 lbs x 3
180 lbs x 5 (+ 0 lbs; needed spotting on last 2 reps)


Regular Grip 3 Board Bench Press:
working sets
175 lbs x 3 (+ 0 lbs)
175 lbs x 5


Dumbbell Skull Crushers (Hammer Grip):
5 lbs x 4
10 lbs x 2
15 lbs x 1
working sets
22.5 lbs x 8
22.5 lbs x 8
22.5 lbs x 7 (- 1 rep)

DB Lateral Raises:
5 lbs x 5
10 lbs x 2
12.5 lbs x 1
working sets
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 13

So next week, i'll be benching up to 185, and 3boarding 180... i'll continue 22.5s for hammer crushers and if I don't make progress on that, i'll switch that out... And a hefty 17.5 lbs for lateral raises.... those are just.. hard.

latetext
09-18-2009, 09:35 PM
haven't updaed this for a few days - i've been too busy (moving into university - i love san diego!!), but that doesn't mean i haven't been working out :)

9-16-09:

Barbell Rows:
155 lbs x 3
155 lbs x 3
155 lbs x 5 PR ( + 5 lb )

Squats:
245 lbs x 3
245 lbs x 3
245 lbs x 5 PR + ( + 5 lb )

calves - seated presses:
45 lbs x 12
45 lbs x 8
45 lbs x 8
25 lbs x 12

This was a great workout. made baby steps, but PRs none the less.

latetext
09-18-2009, 09:45 PM
Wide Grip Barbell Bench Press:
45 lbs x 8
95 lbs x 2
135 lbs x 1
155 lbs x 1
working sets
180 lbs x 3 (+ 5 lbs)
180 lbs x 3
180 lbs x 2 (needed spotting on 3rd and 4th rep)


Dips
bw x 2
working sets
bw + 25 lbs x 10 PR (+ 5 lbs)
bw + 25 lbs x 10
bw + 25 lbs x 10


Standing Dumbbell Military Press:
7.5 lbs x 5
15 lbs x 2
20 lbs x 1
working sets
30 lbs x 8
30 lbs x 6
25 lbs x 10
25 lbs x 10

Okay workout today... tried out the new gym, it's aiite. dumbbells are only 5lb incerements, so that's eh. I was able to almost keep up with the bench pressing, so that's good. I had to incresae dips by 5 lbs.. not 2.5 cause of the dumbbell issue, but I was able to keep up with that aiite as well. I got shafted for shoulder presses though. Don't know what i'll do about that.

latetext
09-20-2009, 01:38 PM
Posting yesterday's workout... It's pretty busy in college.. I gotta find time to keep this updated..

Chins (palms in):
bw x 1
working sets
bw + 25 lbs x 5 (+ 2.5 lbs)
bw + 25 lbs x 5
bw + 25 lbs x 5
bw + 25 lbs x 5
bw + 25 lbs x 5


Barbell Curls
warmup sets
working sets
50 lbs x 8
50 lbs x 6 (I think my rest time might have been too short after the first set)
50 lbs x 8


Deadlift
45 lbs x 6
95 lbs x 2
135 lbs x 1
185 lbs x 1
working sets
205 lbs x 3
245 lbs x 3
280 lbs x 4

Surprised I couldn't finish the BBcurls... but I was able to complete all the deadlift sets finally.. I'll bump up to 285 next week, and i'll do pullups with the same weight one more time so I can hit extra reps on the last set (hopefully)... baby steps :) .

latetext
09-21-2009, 07:07 PM
Okay workout today... I'm kinda pissed about the assortment of dumbbells available at our new college gym (supposed to be the biggest on the west coast... but w.e).. better than nothing.

Regular Grip Barbell Bench Press:
45 lbs x 5
95 lbs x 2
working sets
145 lbs x 3
165 lbs x 3
185 lbs x 1 (+ 5 lbs; needed spotting on 2nd and 3rd reps)


Regular Grip 3 Board Bench Press:
working sets
180 lbs x 3 (+ 5 lbs; needed spotting on third rep)
180 lbs x 5 (+ 5 lbs; needed spotting on third rep)


Dumbbell Skull Crushers (Hammer Grip):
working sets
25 lbs x 6 (+ 2.5 lbs)
25 lbs x 4
25 lbs x 5

DB Lateral Raises:
working sets
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 10
15 lbs x 13

The DB skull crushers were ridiculously hard... think i'll drop back down to 20 lbs, and work with that for some more time, if I don't improve next week. And I wanted to do lateral raises with 17.5 lb dumbbells, but they only have 5lb increments......

latetext
09-23-2009, 06:28 PM
Barbell Rows:
45 lbs x 5
95 lbs x 3
135 lbs x 1
working sets
160 lbs x 3 (+ 5 lbs)
160 lbs x 3
160 lbs x 4 PR


ATG Squats
bw x 10
135 lbs x 3
185 lbs x 1
225 lbs x 1
working sets with belt
250 lbs x 3 (+ 5 lbs)
250 lbs x 3
250 lbs x 3 PR (failed on 4th rep)

Seated Calf Presses:
warmup sets
working sets
50 lbs x 10
50 lbs x 10
50 lbs x 10

Alright workout today... Used heavier weights, but I couldn't do many extra reps... Wondering what program I should switch to after week 9 or 10..

latetext
09-25-2009, 05:08 PM
Wide Grip Barbell Bench Press:
45 lbs x 7
65 lbs x 3
95 lbs x 2
135 lbs x 1
160 lbs x 1
working sets
180 lbs x 3 (+ 0 lbs)
180 lbs x 3
180 lbs x 5 (needed spotting on 5th rep)


Dips
bw x 2
working sets
bw + 27.5 lbs x 10 PR (+ 2.5 lbs)
bw + 27.5 lbs x 10
bw + 27.5 lbs x 4


Standing Dumbbell Military Press:
7.5 lbs x 5
15 lbs x 2
20 lbs x 1
working sets
30 lbs x 9
30 lbs x 8
30 lbs x 8
30 lbs x 7

Decline sit ups:
bw + 30 lbs x 10
bw + 35 lbs x 8

Great workout today.. I was able to get lots of reps on the bench, complete 2 sets of dips (failed miserably on third set tho) and keep up with 30 lb db presses..

latetext
09-26-2009, 09:46 PM
Chins (palms in):
working sets
bw + 27.5 lbs x 5 (+ 2.5 lbs)
bw + 27.5 lbs x 5
bw + 27.5 lbs x 5
bw + 27.5 lbs x 5
bw + 27.5 lbs x 5


Barbell Curls
warmup sets
working sets
50 lbs x 8
50 lbs x 7
50 lbs x 5 (GRRrrr I went down)


Deadlift
45 lbs x 6
95 lbs x 2
135 lbs x 1
185 lbs x 1
working sets
225 lbs x 3
255 lbs x 3
285 lbs x 3

Okay workout today... I could hit all the pullups and hte deadlifts despite being mostrously tired... but I went down on curls. But f those, tiny muscle anyway lol. Maybe i'll lower to 40 lbs next week or something.

latetext
09-28-2009, 03:40 PM
Great workout today... I was able to complete 185 on bench and 185 on the board press... I didn't drop lbs in skull crushers, and I went up to 20s for lat. raises and did alright....

Regular Grip Barbell Bench Press:
45 lbs x 8
65 lbs x 3
95 lbs x 3
115 lbs x 1
working sets
135 lbs x 3
160 lbs x 3
185 lbs x 4 (+ 0 lbs; needed spotting on 4th rep)


Regular Grip 3 Board Bench Press:
working sets
185 lbs x 3
185 lbs x 5 (+ 5 lbs; needed spotting on 5th rep)


Dumbbell Skull Crushers (Hammer Grip):
warmup sets
working sets
25 lbs x 6 (+ 0 lbs)
25 lbs x 5
25 lbs x 4

DB Lateral Raises:
warmup sets
working sets
20 lbs x 7
20 lbs x 7
20 lbs x 7
20 lbs x 7
20 lbs x 7

latetext
09-30-2009, 04:26 PM
Barbell Rows:
45 lbs x 8
65 lbs x 3
95 lbs x 3
115 lbs x 2
145 lbs x 1
working sets
165 lbs x 3 (+ 5 lbs)
165 lbs x 3
165 lbs x 4 PR


ATG Squats
45 lbs x 8
95 x 4
135 lbs x 2
185 lbs x 1
225 lbs x 1
working sets with belt
255 lbs x 3 (+ 5 lbs)
255 lbs x 3
255 lbs x 3 PR (failed on 4th rep)

Seated Calf Presses:
warmup sets
working sets
55 lbs x 10 (+ 5 lbs)
55 lbs x 10
55 lbs x 11

Decent workout today.. squats were brutal - I felt like I was losing my sense of balance for a few reps... But I made increases in all exercises today and was able to complete every set

latetext
10-03-2009, 04:51 AM
Oct 2, 2009
Wide Grip Barbell Bench Press:
45 lbs x 7
65 lbs x 3
95 lbs x 2
135 lbs x 1
160 lbs x 1
working sets
185 lbs x 3 (+ 5 lbs)
185 lbs x 2 (needed spotting on 3rd rep)
185 lbs x 2 (needed spotting on 3rd and 4th rep)


Dips
bw x 2
working sets
bw + 27.5 lbs x 10 (+ 0 lbs)
bw + 27.5 lbs x 10
bw + 27.5 lbs x 8


Standing Dumbbell Military Press:
7.5 lbs x 5
15 lbs x 2
20 lbs x 1
working sets
30 lbs x 10
30 lbs x 9
30 lbs x 7
30 lbs x 8

Decent workout today... i was kinda upset I couldn't hit the 3x3s... but then I also had some pretty intense sweat dance practicing going on the night before for about 2 hours.... so I was a little beat.

latetext
10-04-2009, 08:20 PM
had to push back my workout one day because of the air show.. but here it is :)

Chins (palms in):
working sets
bw + 30 lbs x 5 (+ 2.5 lbs)
bw + 30 lbs x 5
bw + 30 lbs x 5
bw + 30 lbs x 5
bw + 30 lbs x 5


Barbell Curls
warmup sets
working sets
40 lbs x 8
40 lbs x 8
40 lbs x 7


Deadlift
45 lbs x 6
115 lbs x 2
135 lbs x 2
185 lbs x 1
working sets
230 lbs x 3
260 lbs x 3
290 lbs x 3 PR (dropped the bar on the 4th rep)

great workout... PRed on deadlifts and ALMOST got 4 reps :) but I my grip/body was about to give out so i dropped the bar.

latetext
10-05-2009, 03:37 PM
Regular Grip Barbell Bench Press:
45 lbs x 8
65 lbs x 3
95 lbs x 3
115 lbs x 1
135 lbs x 1
working sets
150 lbs x 3
175 lbs x 3
190 lbs x 4 PR (+ 5 lbs; needed spotting on 3rd and 4th rep)


Regular Grip 3 Board Bench Press:
working sets
190 lbs x 3
190 lbs x 6 PR (+ 5 lbs; needed spotting on 5th and 6th rep)


Dumbbell Skull Crushers (Hammer Grip):
warmup sets
working sets
25 lbs x 6 (+ 0 lbs)
25 lbs x 5
25 lbs x 7

DB Lateral Raises:
warmup sets
working sets
20 lbs x 8
20 lbs x 8
20 lbs x 8
20 lbs x 7
20 lbs x 7

Okay workout... I had a spotter touching the bar most of the time while benching, so not 100% sure how much of it was me.... And the director's buddy at our gym told me not to bring a board into the gym anymore.. On the bright side, this is the last week of this program.... so I might not need it for some time anyway

latetext
10-08-2009, 04:09 AM
Coming to a close soon... I decided to ramp up the weights a little xtra for squatting and see how I would do. Late night workout, and my calves are sore from dancing yest so I just did Rows and Squats:

Barbell Rows:
45 lbs x 8
65 lbs x 3
95 lbs x 3
115 lbs x 2
145 lbs x 1
working sets
170 lbs x 3 (+ 5 lbs)
170 lbs x 3
170 lbs x 5 PR


ATG Squats
45 lbs x 8
95 x 4
135 lbs x 2
185 lbs x 1
225 lbs x 1
working sets with belt
265 lbs x 1 (+ 10 lbs)
265 lbs x 2
265 lbs x 3 PR

Also weighed in today at 160.2 lbs. Up from 153 lbs in July... too fast of an increase. but I don't look fatter, so I guess it's not too bad

latetext
10-09-2009, 05:23 PM
As this is the last time I'll be benching on this program, I wanted to try an increase in benching and shoulder pressing. I had a lot of trouble with 190 lbs, but I was able to get the first 2 reps (painfully slowly) up without help on the first 2 sets.

Wide Grip Barbell Bench Press:
45 lbs x 7
65 lbs x 3
95 lbs x 2
115 lbs x 1
135 lbs x 1
155 lbs x 1
175 lbs x 1
working sets
190 lbs x 2 (+ 5 lbs, spotting on 3rd rep)
190 lbs x 2 (needed spotting on 3rd rep)
190 lbs x 2 (needed spotting on 3rd rep)


Dips
bw x 2
working sets
bw + 27.5 lbs x 10 (+ 0 lbs)
bw + 27.5 lbs x 10
bw + 27.5 lbs x 9


Standing Dumbbell Military Press:
7.5 lbs x 5
15 lbs x 2
20 lbs x 1
25 lbs x 1
30 lbs x 1
working sets
35 lbs x 8 ( + 5 lbs)
35 lbs x 7
35 lbs x 5
35 lbs x 8