PDA

View Full Version : My Porsche's SPBR


My Porsche
11-17-2009, 06:45 PM
Well I meant to start this from the beginning, but since I can't remember my weights from that far back, I'll start with workout 4 of the SPBR, which was last night.

I'm going to run this for 4 "cycles" of the 4 workouts (16 workouts total...just over 5 weeks) take a week off, then do another 5 weeks, so we'll see where my strength goes from there!

Incline DB Bench 3x5x65s
Flat DB Bench 4x8x65s
DB Shoulder Press 4x10x35s
Skulls 3x10x45
Ab work

I'll try and remember to update this after every workout so that I have a reliable method of tracking poundage increases.

EDIT: 6'3", 200-205 pounds, approximately 12-15% bodyfat.

DOA
11-17-2009, 06:49 PM
good job so far, and a good starting point, look at my log if you want to see what progress is possible in a short period of time

My Porsche
11-17-2009, 07:01 PM
I'll glance through it, thanks. :)

And I realize that I'm very weak, let's not focus on that. :D I'm 6'3" and have knuckle-dragging long arms, so it's hard to be anywhere near as strong as some of the little guys.

My Porsche
11-18-2009, 11:37 PM
Squats 3x5x225
Leg Curl 3x10x140
Seated Rows 4x6x110
BB Curls 3x8x75
Standing Calf Raises 1x15 each at 210, 190, 170 (disappointed in this, I can usually go all three at 210)
DB Curls 1x8x35s

Texas A&M (my school) doesn't have a bent over/chest supported row apparatus...wow, so have to do seated rows instead.

My Porsche
11-21-2009, 01:06 PM
DB Bench 3x5x75s
DB Incline 4x8x60s
DB Shoulder Press 3x8x40s
Skulls 3x10x40
No time for abs unfortunately.

BostonFan
11-21-2009, 03:32 PM
75s? come on penis :)

My Porsche
11-24-2009, 12:18 AM
Deads 1x5x225 2x5x275
Leg Press 2x10x450 (full repetitions, none of the meat head 1/8th rep with 25 plates stuff)
Lat Pulls 4x6x100
DB Curls 3x8x35s
Standing Calf Raises 3x15x190

LiftingAddict
11-24-2009, 05:18 AM
Just b/c us 6'3" guys have long arms doesn't mean we can't get big and strong... it just takes longer but we look better :D

What do your big 3 look like?

My Porsche
11-24-2009, 11:37 AM
Just b/c us 6'3" guys have long arms doesn't mean we can't get big and strong... it just takes longer but we look better :D

What do your big 3 look like?

I know we can and that it takes longer, but I'm just saying, right now I'm weak as hell. :D

Hmm, if I had to guess, since I haven't maxed out in years (and even then they were probably inflated), B/S/D about 215/315/335

My Porsche
11-25-2009, 08:56 PM
DB Bench 1x8x65, 3x8x70
DB Incline 3x5x70
DB Shoulder Press 2x8x45 1x8x40
Skulls 3x10x45
Ab Work

My Porsche
11-27-2009, 02:08 PM
Squats 3x5x225 (will probably up this next time)
Leg Curls 3x10x125
Chest Supported Rows 4x6x80
DB Curls 2x8x35s 1x8x30s
Seated Calf Raises 3x15x190

My Porsche
12-01-2009, 02:02 PM
Last Night's

Bench Press 1x5x185 2x5x175
Incline BB Bench 2x8x135
Incline DB Bench 2x8x60s
DB Shoulder Press 3x8x40s
Tricep overhead press 3x10x35

My Porsche
12-02-2009, 07:10 PM
Deadlift 3x5x275
Leg Press 2x10x450
Lat Pull 3x6x105, 1x6x100
DB Curls 3x8x35s (easy, need to up)
DB Shrugs 2x20x70s
Standing Calves 3x15x190

My Porsche
12-05-2009, 02:06 PM
Incline DB Bench 3x5x70s
DB Bench 4x8x70s
Standing Overhead Shoulder Press 3x8x95
Cable Tricep Press 3x10x70
Abs

Same weights as previous attempt at this workout. :(

My Porsche
12-22-2009, 04:29 PM
Took two weeks off for finals, then started up again; here's my last three workouts.

DB Bench 4x8x70s
DB Shoulder Press 3x8x45s
DB Incline (weak shit) 1x5x60s 2x5x55s
Skullcrushers 3x10x45
Abs

Squats 1x5x225 2x5x195
Lat Pulls 2x6x115 2x6x130
Seated DB Curls 3x8x35s
Seated Calf Raises 3x15x190
BB Curls 1x8x70
BB Reverse Curls 1x8x70


DB Bench 1x5x75s 2x5x80s (new weights for me, getting stronger)
DB Incline 2x8x60s 2x8x55s
DB Shoulder Press 3x8x40s
Seated DB Tricep Press 3x10x45
DB Shoulder Raises (not sure what the proper name is) 1x10x15s 1x10x20s

My Porsche
12-25-2009, 09:30 PM
Straight Bar Deads 2x5x275 1x5x295
DB Lunges 100 feet with 45 pounds dumbbells
Lat Pulls 2x6x115 2x6x130
DB Curls 3x8x35
Seated Calf Press 2x15x135 1x15x90 (weight on top of the knees method)

Lifted07Duramax
12-27-2009, 01:08 AM
gmfs?

My Porsche
12-27-2009, 01:18 PM
Si se puede, senor Juan.

My Porsche
12-27-2009, 04:28 PM
DB Bench 3x8x75s 1x8x70s
DB Incline 3x5x60s
DB Shoulder Press 2x8x45s 1x8x50s
Seated DB Tricep Press 3x10x50
Abs

Lifted07Duramax
12-27-2009, 04:48 PM
Im now an IA trainee :killtheimu:

iron addict
12-27-2009, 06:13 PM
Im now an IA trainee :killtheimu:

Does not give ANYONE the ability to ask stupid or unwarranted questions. I have banned plenty of trainees when they thought since I was training them they were somehow protected from the general board standards.

Wesley

Lifted07Duramax
12-27-2009, 07:30 PM
Does not give ANYONE the ability to ask stupid or unwarranted questions. I have banned plenty of trainees when they thought since I was training them they were somehow protected from the general board standards.

Wesley

I never said that? Have I asked a unwarannted question yet? If so I don't know which post you are referring to

iron addict
12-27-2009, 07:45 PM
He responded:

Si se puede, senor Juan. ]

I thought it was in response to the:

gmfs? Question.

I have no idea what gmfs means either, but being an iron addict trainee does not give you more or less authority to ask a question than anyone else. That is the only point I am trying to make.

Wesley

Lifted07Duramax
12-27-2009, 07:53 PM
He responded:

Si se puede, senor Juan. ]

I thought it was in response to the:

gmfs? Question.

I have no idea what gmfs means either, but being an iron addict trainee does not give you more or less authority to ask a question than anyone else. That is the only point I am trying to make.

Wesley

Oh no, its because I thought he is on a truck forum that I'm on and have known him for quite awhile so that was my way of seeing if it was him.
And I totally agree with you. I also just read through all the forum rules and now understand some things I was doing wrong

My Porsche
12-30-2009, 12:33 AM
Yeah...anyway...

Lat Pulls (standard grip) 1x6x115 3x6x130
Seated Rows 4x10x100
Barbell Curls 3x8x85
Donkey Calf Press 3x15x190 1x15x230
Dumbbell Curls 2x6x35s 1x6x45s
Dumbbell Shoulder Shrugs 3x20x70s

Kind of an unorthodox day, didn't really follow the SPBR, but whatever. :D

My Porsche
01-01-2010, 02:43 AM
DB Bench 3x6x80s (not quite ready to step up to 85s, so I'll try and add a rep or two to each set until I can get to 85s for 3x5)
DB Shoulder Press 1x8x50s 2x8x55s
DB Incline Press 4x8x60s
Skull Crushers 2x10x55
Seated Tricep Extensions 1x10x55
Abs

Strength seems to be coming up some now, hopefully soon size will follow. :mad:

My Porsche
01-03-2010, 01:55 AM
Lat Pulls 4x6x130
BB Curls 3x8x85
Deadlift 3x5x265 + 2x8x225
Seated Calf Press 3x15x135
Back Squats 2x5x225
Front Squats 1x6x135 (tore the cartilage in my wrists several years ago, this set hurt like a mofo)