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plateeater
10-05-2009, 09:11 AM
decided to start keep track of my workouts, havnt been doing to much serious lifting this summer but gonna start today

October 05 2009

Floor press
135x5
185x3
205x1
225x1
225x1
235x1 (it was all old people at the gym and i didnt feel like asking for a spot hah so i didnt push anything) saving it for next week
185x5(pretty easy)

Incline dumbell press palms in
50x10
55x2x10

Some peice of shit shoulder machine that hurts the shoulders
30x 8
70x8

Tricep pushdowns
Light weight 60x2x20

did some neck/ab work after and might hit the heavy bag for cardio later on

plateeater
10-09-2009, 10:54 AM
Thursday:

pullups - 50
pushups 150
situps - 200

i dont train lower cuz im in a leg cast atm

plateeater
10-12-2009, 11:28 AM
Sunday:
Bench 205x 3,4,5
Incline dbell press 40x3x10
lateral raises 3x10
Tricep extentions 35x2x20

Monday:
Dumbell rows SS Band pullaparts x10
75x10
75x22
75x10

Dumbell powercleans
20x2x10
30x8

Dumbell curls
20x12
40x10

Hammer curls
20x2x10

plateeater
10-16-2009, 03:15 PM
pushups 100
pullups 55
200 crunches

ehopkins932
10-16-2009, 06:04 PM
Nice benching man. How long have you been lifting?

And how'd you wind up in a leg cast lol

plateeater
12-08-2009, 01:42 PM
alright first week back starting fresh lol

floor press 225x3 245x1 255x1
DB palm in press 2x 70x8
db skulls 2x 25x8
pec deck 1 hard set of 15

i was drinking and hopped a fence,lol

plateeater
12-10-2009, 06:53 PM
dumbell rows
60x10
75x10
90x10
100x8

pullups 8'8'6'6

hammer curl 30x9

DOA
12-10-2009, 07:16 PM
nice floor press man! do you find it easier than flat bench?

plateeater
12-10-2009, 08:56 PM
im not sure man,havnt benched in a while but theyre always close for me

plateeater
12-12-2009, 12:58 PM
Deadlifts 245x5 275x5 315x5
Front squats 115 4x10
Magic 50 conditioner (5 dbell snatches,5 dbell swings 10 burpees x 5) not sure of time but rested about a minute between sets. used 40lber

plateeater
12-15-2009, 12:25 PM
Floor press 255x1 265x1 275x0
Military Press 115,125,135 x5
Dips BW 3x12

kinda pissed i missed 275 but wat can ya do. next week im gonna do CGBP for reps instead of singles , then the week after ill try my best cgbp for a single

plateeater
12-17-2009, 10:33 AM
CSR - 2 Plates 3x10
Face pulls 100lbs 3x10
Dumbell curls 20x10 40x14
Forearm wrist curls supersetted reverse wrist curls, 10lbsx10reps each way

DOA
12-17-2009, 10:47 AM
What is a CSR?

plateeater
12-17-2009, 11:04 AM
its the chest supported row machine

DOA
12-17-2009, 01:34 PM
ohhhhhhhhhhhhh chest supported row! now i feel stupid

plateeater
12-19-2009, 11:11 AM
lol sall good

SQUATS 205x3 225x3 (so weak lmao)
Speed deads 185 6x1
stiff legs 165 2x10
Magic 50 for cardio (was easier then last week)

plateeater
12-21-2009, 08:09 AM
cgbp hands on smooth 225x2x5
palms in db press 70x2x10
db skull crushet 25x2x12
front barbell raise 50x2x12


cant wait till next week to hit a pr

plateeater
12-23-2009, 03:55 PM
DB Rows 75x12 100x12 100x8 100x8
Pullups 3x6
Hammer curls 30x14,4,2 rest paused

plateeater
12-24-2009, 10:03 AM
deadlifts 315x3 365x2 365x1
leg ext 3x10
back ext 25x2x10

plateeater
12-27-2009, 10:51 AM
big bench day lol

CGBP 225x3 245x2 265x1 275x1 225x5
Military press 95x5 135x5 155x5
Dips BWx10 BW+25lbs 4x8

plateeater
12-29-2009, 11:50 AM
CSR 2 plates+10lb 4x10
DB Shrugs 80x15 100x3x15
Dbell curl 25x10 50x7
Forearm curls 30x2x15

plateeater
01-01-2010, 01:15 PM
Lunges 4x10 steps with 40lbs
Power cleans 165x3x3
suitcase deadlifts 115x3 115x5

plateeater
01-07-2010, 12:17 PM
low box squat 205x3 225x2x3 205x3
1 arm db snatch 75lb 3x5
sldl 40lb db's 3x20

plateeater
01-09-2010, 11:17 AM
Pin press 2'' off chest - 135x10 185x5 225x3 225x5 245x3
DB press palms in - 60x10 70x10 80x8
DB skulls 20lbs 5x10

plateeater
01-11-2010, 08:06 AM
db rows 60x15 75x15 90x20 90x15
chins 4x6
rear delt machine 2x15
hammer curl 25x2x12

plateeater
01-13-2010, 10:52 AM
squats - warm ups then 225x5 245x2x5 135x20
leg press - 2 plates each side 2x15
pull thrus 100x12 120x2x10

plateeater
01-17-2010, 08:32 AM
Bench day -

pin press - 225x3 245x1 275x0 f*ck sakes got 295 on this before, i thought 275 was gonna be cake. Anyway I left the gym right after I bombed it lol,felt like a failure. Did pushups and junk at home.


Today - Back,bi day

CSR - 2 plates + 25 3x8
Lat pulldown to stomach - 105x3x12
Face pulls 100x3x15
DB curl 45x 11,3,2 RP

plateeater
01-19-2010, 10:47 AM
Deadlifts 245x5 285x3 325x7
Power cleans 135x3x5

dballer
01-21-2010, 03:35 PM
Deadlifts 245x5 285x3 325x7
Power cleans 135x3x5

Solid Deadlifts Bro! Keep it up!

plateeater
01-22-2010, 08:13 AM
Incline bench press 225x4(+2)
db hammer grip press 60x8 75x8 90x8
lat raise 15s superset pushdown 80lb 3x12

plateeater
01-24-2010, 08:59 AM
db rows 60,70,80,90,100 x 10reps
pullups 4x5
h rolls 20x3x10
preacher 25s a side 2x10

plateeater
01-26-2010, 08:49 PM
squat 265x3
leg ext ss curls

plateeater
01-29-2010, 08:39 AM
I think i pulled somethin in mt stomach squatting,hurts every once in a while and have a hard time to eat.

Incline 225x3,2
CGBP 135x5 185x5 225x4
db bench 45s x 1m,1m

plateeater
02-18-2010, 12:49 PM
doing more cardio stuff atm

Bench 175x16
barbell row 135x6 155x6 185x6
shrugs 60x2x15
dumbbell curl 20,25,30 x 10 reps

plateeater
02-20-2010, 06:07 PM
squat 245x5 top set
leg ext 4 sets
pulldowns 135x10 top set

plateeater
02-23-2010, 09:27 AM
Bench 175x5 185x3 205x13
Incline db press 65x10 75x10
Cable rows work up to 150x12 I think
Machine bi/tri superset

aaron
02-23-2010, 10:08 AM
Great bench press!

plateeater
02-23-2010, 01:47 PM
thanks if anyones wondering im gonna start 5/3/1 next week

LudiWithKnives
02-23-2010, 04:05 PM
have fun with 531, im doing it too right now. whatre your current maxes?

plateeater
03-02-2010, 09:48 AM
No idea dude,I took a good guess what I could 1rm for sure

today..

cgbp - 155x5 165x5 185x20?? to light I think?
Csr 2plates 3x10
bbell curl superset rope pushdpwn 3x12
each

plateeater
03-06-2010, 03:04 PM
Squat 275x3
Pulldowns 150x8 top set
Leg ext 3x12

aaron
03-06-2010, 03:23 PM
You got great tricep strength to push 185 for 20! nice work!

plateeater
03-09-2010, 03:51 PM
Cgbp 155x5 175x5 195x5 225x10 245x1 275x1 295x 1/2 way up.
Db bench 60x10 70x10 80x10 90x8
csr superset rear delt raises 3x12
light bi/tri supeeset
db shrugs 70sx3x10

Big ass workout lol,next week off then redo 5/3/1 with my true max

plateeater
03-13-2010, 04:48 PM
Squat 185x3x12
db snatches 70,80,90,90 x 4 reps
leg ext/curl 3x10

plateeater
03-15-2010, 09:06 AM
Cgbp 185x5 205x5 225x12
pin press 135'185'225'225 x 5
db rows 60'65'75'80x15 each set
light bi/tri superset 2 sets

plateeater
03-15-2010, 01:45 PM
next week ill deload for real..

plateeater
03-19-2010, 01:34 PM
Squat top set 265x10 down set of 165x20
shrugs superseted neck work 3x15
tke's

plateeater
03-26-2010, 01:30 PM
squat 225x3x6 135x20
deadlift 135,225,275,315 x 5reps
leg curl supersetted leg ext 3x10

plateeater
03-28-2010, 11:25 AM
CGBP 135x5,155x5,185x5,205x15
DB floor press 60x12,12
CSR 2 plates 4x12
shrugs 70sx3x15
DB curl 3x10 with 20s

plateeater
04-01-2010, 11:01 AM
DB bench 65x2x10 65x23
chins 3x8
Db laterals 15s 3x10
shrugs/pushdowns 3x10

plateeater
04-05-2010, 08:14 AM
Squat warm up to 225x5..box squat off a bench 275x3 315x3
down set 185x10
ham curl 3x10 with 60lb
pull thru 3x10 100lbs
pulldown abs 3x15 120lbs

plateeater
04-06-2010, 09:59 AM
CGBP 185x3 205x3 225x7
DB bench 55x10 65x10 80x10 100x5 felt awkward
bb rows 135x8 155x8 175x8 185x8
DB curls 40sx11,4,3 rest paused
tricep band pushdowns 4 sets

plateeater
04-09-2010, 11:01 AM
low box squat 135 8x2
speed deads 205 6x1
DB snatches 75 3x5
Abs

plateeater
04-11-2010, 12:20 PM
Db rows 25x10 40x10 75x35 75x10
Barbell curl 65x10 75x10
DB ext 25x20 40x20

Man last time Im changing the routine... this is what imma do since I finally decided what my goals are.

Sunday:
rows
light arm junk
Hill sprints

Monday - Some type of cardio

Wednesday:
Heavy bench
heavy tricep or db press
lats
rear delts

Friday:
heavy squat or dl
quads
low back or hams
abs
hill sprints

plateeater
04-14-2010, 08:27 AM
Today:
CGBP - 195x3 205x3 215x10
Chin ups 4x8
Dips +25lbs 3x10 1x12 no weight
Upright row 95 2x10 to heavy

run later

plateeater
04-16-2010, 10:43 AM
squat 285x1 ass to floor
deadlift 405x1