ExRx.net

I'm hoping this will provide me with new insight as well as create a sense of accountability for myself. I've started and stopped a weight training program a couple of times for the past two years, but trying my best to stick with it this time.

I've started a thread at http://exrx.net/forum/viewtopic.php?t=5627 for tips, pointers and guidance.

I've been doing cardio work - interval training for about four weeks and back on weights for two weeks. I have now shifted to Tabata cardio on a stationary bike with 20/10 work/rest split for 4 mins w/ 5 min each warm-up and cool-down. Today, I was able to do 1.75 sets = 1 - 4min set and 1 - 3min set at level 3 on the bike. I'm working towards 3 sets of 4 min each. I was doing cardio 6 days a week until I started weights again; but doing 3 days for now since weight training kicks my cardio into high gear.

I workout on MWF with this routine:

Deadlift - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Squat - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Bent-over Row - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Bench Press - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Pull-up - 3 sets of as many as I can do - assisted w/ one leg on bench
Shoulder Press - 3 sets of 6 to 8 reps
Reverse Crunch - to failure
Ball Squeezes - to failure; I rest my arms on ball in partial push-up position and squeeze my abs by pulling my arms towards me - trainer had me do this and it hurts but feels good.

Nutrition: I'm improving one step at a time. Cutting sugar, bread and flour where I can. Increased vegetables, protein and fruit in take. I know protein, carbs and fats are important especially when replenishing energy taken by workouts.

Next post will have last day or two achievements. I would like a general critique on routine to ensure I'm hitting most (if not all) muscles in some way. I am limited to a "home gym" but I have plenty of weights, barbell, dumbbells, curl bar, kid's monkey bars and few extras. Thanks in advance for your insight.

This is what I accomplished last work out:

Deadlift - 1 set @ 125lbs - 10 reps, 2 sets @ 130lbs - 10 & 6 reps; holding at 130lbs for tomorrow to make sure good form; if I get 10+ will move up. I'm slowly working my way up as this is a new exercise for me and the form is crucial and makes me nervous. So far so good.....

Squat - 3 sets @ 140lbs - 6, 7, 5 reps

Bent-Over Row - 3 sets @ 115lbs - 6,6,7 reps

Bench Press - 1 set @ 130lbs - 10 reps; 2 sets @ 135lbs - 4,3 reps

Pull-ups - 3 sets w/ one foot on bench - 9,4,5 reps

Shoulder Press - 1 set @ 55 lbs - 10 reps; 2 sets @ 60lbs - 8,4 reps

Rev Crunches - 15

Ball Squeezes - 16

Deadlift: Took stuward's tip and did (1) cluster set of 10 reps at each 135lbs, 140lbs & 150lbs

Squat: 1 set @ 145lb - 8 reps; 2 sets at 150lbs - 8, 6 reps

Bent-over Row: (3) @ 115lbs - 8,6,6

Bench Press: 3 sets @ 140lb - 6,2,2; 1 set @ 135lb - 3; Got carried away with the weight as it was easier to slap (2) 35's on than reset the weights. Won't be doing that on Monday.

Pull-up: 3 sets (1 foot on bench) 5,5,5 - it's hard to gauge this one as I don't seem to be putting the bench in the same spot each day. - Could use some advice on best method for doing these when I can't do one yet.

Shoulder Press: 3 sets @ 60lbs - 8,6,6

Rev Crunches: 17

Ball Squeezes: 16

I managed to get 1 - 4min set of Tabata on stationary bike lvl 3 in after workout: Cal - 89.9, Mi-2.941.

In case you are wondering and need to know, I'm working for Power/Strength. I've chosen the 3 sets of 6-8 as it is in between these two work out plans.

I'll finish up week 2 tomorrow with cardio. Between weeks 6 and 8, I would like input on what I should do to change things up a bit.

This week I've been away on a job but managed to go two blocks to the nearest gym (hotel gave free passes). The first day was a bit crowded in the free weight room, and given my introversion I wondered around until I stumbled across an exercise machine for each exercise in my program, but not until after I did tabata on Star Trac, so I did at least one set each exercise.
Mon Wed
Deadlift: 150 - 10; 160 - 6, 5 150 - (3) 10's
Squats: 80 - 10 80 - 10; 90 - 8, 10
Bent-Over Rows: 80 - 9 80 - 8, 6, 6
Chest Press: 60 - 10 60 - 8, 5, 5
Lat pulldowns: 105 - 7 105 - 6,4,3 (close-grip)
Shoulder press: 60 - 8 30 - 6, 35 - 6, 40 - 5

Mon was limited at I had already done Tabata before finding the machines. I can't recall the machines I used; I think they were Extreme Motion or something to that affect. I'm not sure why the weight was more intense, but it was.

Are these machines a decent alternative to free weights? Any suggestions for when I find myself in this predicament again (as I will in a couple of weeks): away from home with no one around........

Was a great workout day; my body kicked it into high gear.

Deadlift - #160, 170, 180 - 8, 8, 10
Squat - #140, 150, 160 - 8, 8, 9
BO Row - #115, 125, 130 - 9, 8, 6
BP - #135, 140, 145, 150, 145 - 8, 3, 4, 1 (assisted), 2
Pull-ups (heels rested on bench) - 6, 5, 4
Shoulder Press - #60 - 10, 5, 4
Rev Crunches - 20
Ball Squezes - 20

4 min Tabata @ level 3 on stat bike

Wednesday - 2/18/09

Deadlift
185# - 8
190 - 8
195 - 2; stopped cuz I wanted the 200#
200 - 8

Squat
165# - 8,8
170 - 6

BOR
125# - 8,8
130 - 6

Bench Press
135# - 8,5,5
140 - 3

Pull-up
heels on bench - 4,4,3

Shoulder Press
60# - 8,8,5

Rev Crunches - 1xfailure = 26

Saturday, Feb 21

Deadlift
210# - 6,6,4

Squat
175# - 7
180 - 6
185 - 5

BOR
135# - 8
140 - 6,5

Bench Press
140# - 8,8
145 - 5
150 - 2

Pull-up
assisted - 3,3,2

Shoulder Press
65# - 5,5,2 - numbers aren't exact as daughter didn't right them down legibly

Rev Crunches - 1xfailure = 27

Tabata: 14:00 min
5 min warm-up
4 min level 3

Monday, Feb 23

Deadlift
205# - 8
210 - 8
215 - 8

Squat
190# - 6,3,4,2

BOR
140# - 6,5,5

Bench Press
140# - 8
145 - 6
150 - 3

Pull-up
assisted - 4,3,2

Shoulder Press
65# - 7,7,7

Rev Crunches - 1xfailure = 21

Tabata: 14:00 min
5 min warm-up
4 min level 4 on stat bike

I would like suggestions on how I can take what I do and shift to a 5x5 program to be done AxBxAxxBxAxBxx?

Wednesday, February 25th

Deadlift - 4/220, 2/220, 6/200x2 - dropped weight do to form/control on way down

Squat - 6/185x2, 6/190

BOR - 6/140x2, 7/140

Bench Press - 6/150x2, 3/155x2

Chin/Pull-up - attempted Chinup, 2,3 assisted pulls

Shoulder Press - 7/70, 5/70, 6/70

Rev Crunch - 22

Cardio: 1 Tabata set

After reading Sticky: A small collection of basic routines - Beginners Pls Read posted by TimD, I followed the link http://forum.bodybuilding.com/showthread.php?t=998224. After reading a bit of it, I changed my workout as follows:

Friday, Feb 27:
(reps/weightxsets)
Workout A
Squat - 5/70x2, 5/95, 3/125, 2/150, 5/180x3 - changes position to squat deeper as well

Bench Press - 5/60x2, 5/85, 3/105, 2/130, 5/155x3

Deadlift - 5/110x2, 3/140, 2/170, 5/200

Workout B
Squat
Military Press
Pendlay Row

I will start with A on Monday and alternate AxBxAxxBxAxBxx. After a week, I intend on adding dips & chin/pull-ups as I'm not exactly a newb.

Week of 3/9

Tuesday Warm-up Workout
Squat - 5/80x2, 5/115, 3/145, 2/175, 5/185, 5/190, 5/195
Military Press - 5/50, 3/65, 2/80, 5/95, 5/100x2
Pendlay - 5/45x2, 5/60, 3/80, 2/95, 5/115x2, 5/120
Chins - 2/full-bodyx3
Prones - 3/30s

Thursday Warm-up Workout
Squat - 5/80x2, 5/110, 3/140, 2/170, 5/185, 5/190, 5/195
Bench Press - 5/70x2, 5/95, 3/120, 2/145, 2/175, 2/165, 5/160, 3/160x2
Deadlift - 5/135, 3/175, 2/205, 3/245
Rev Crunches - 8x3

Saturay Warm-up Workout
Squat - 5/80x2, 5/110, 3/140, 2/170, 5/200x2, 5/205
Military Press - 5/50, 3/65, 2/85, 5/95x2, 3/100
Pendlay - 5/65, 3/85, 2/100, 5/120x3
Prones - 3/30s

Week of 3/2 has similar results, but I didn't post because I used a machine for squat and bench press.

Week of 3/16

Monday Warm-up Workout
Squat - 5/85x2, 5/115, 3/145, 2/175, 5/210x3
Bench Press - 5/65x2, 5/85, 3/115, 2/135, 5/160x4
Deadlift - 5/135, 3/175, 2/205, 3/245
Dips - 2/full body, 3/assistedx2
Rev Crunches - 8x3

Wednesday
Squat - 5/85x2, 5/115, 3/145, 2/175, 5/210, 5/215, 5/220
Military Press - 5/50, 3/65, 2/85, 5/95x2, 3.5/100
Pendlay - 5/65, 3/85, 2/105x2, 5/125x3
Chin-ups - 2/assisted, 3/assisted, 2/assisted
Prones - 8x3

Friday Warm-up Workout
Squat - 5/85x2, 5/120, 3/155, 2/185, 5/220, 4/220, 5/220
Bench Press - 5/65x2, 5/95, 3/115, 2/140, 4/170, 3/170xx3
Deadlift - 5/135, 3/175, 2/210, 5/250
Dips - 3/assistedx3
Rev Crunches - 8x3

(edited to add W's & F's workout.)
I'd appreciate feedback on routine, gains, etc.

Have a few more direct questions:
i) Do you see any exercises where I may be stalling or will stall soon?
ii) I'm currently doing 3 sets of 5, and I am wondering if I should go to the standard 5x5?
iii) This is my 3rd week using 3 sets of 5 reps and the exercises below, and it's my 8th week working out. Should I be looking to make a change so that I do not stagnate i.e. my body does not get use to the workout?

Week of 3/23

Monday
Workout is 3 sets of 5
Squat - 5/85x2, 5/120, 3/155, 2/185, 5/220x3
Military Press - 5/45x2, 5/55, 3/70, 3/85, 5/100x3
Pendlay - 5/70, 3/95, 2/115, 5/135x3
Chins - 2/assisted

Wednesday - out of town so I get to go to the gym and play with machines; I used Icarian Smith Machine for both Squats and Bench Press, but I don't know how much the bar weighs. The weights shown are actual weight on the bar excluding the bar:
Squat - 5/95x2, 5/125, 3/165, 5/195x3
Bench Press - 5/70x2, 5/95, 3/115, 5x140
Deadlift - 5/140, 3/185, 2/225, 5/257.5 - I couldn't believe I forgot to put a 2.5 on one side of the bar.....shiece.

Friday
Workout is 3 sets of 5
Squat - 5/95x2, 5/125, 3/165, 2/195, 5/230, 5/235, 5/240
Military Press - 5/55, 3/75, 2/85, 5/105x2, 3/105
Pendlay - 5/75, 3/95, 2/115, 5/140x3
Chins - 8x2, 4 w/ 120lb assistance

I am nervous about the weight being so low on the machine, but I can tell you I worked my butt off for those numbers. If anyone can tell me what the weight of the bar is I'll know what the total weight is.

Week of 3/30

Monday
Squat - 5/100x2, 5/135, 3/175, 2/210, 5/250x3
Bench Press - 5/75x2, 5/95, 3/125, 2/145, 3/175x4
Deadlift - 5/140, 3/180, 2/225, 3/260
Dips - 8x3 w/ 112, 103.5 and then 95lb assistance
Calf Raises - 8/250x3
Rev Crunches - 8x3

Legs/knees kinda wobbly with squat. Bar slow / hard to push on Bench Press. Grip and tough deadlift.

Wednesday
*Squat - 5/95x2, 5/130, 3/160, 2/200, 3/240x3
Military Press - 5/60x2, 3/75, 2/95, 5/110, 3/110x2
Pendlay - 5/75, 3/105, 2/125, (5,4,3)/145

Friday
*Squat - 5/90x2, 5/130, 3/170, 2/205, 2/240, 5/220x3
Bench Press - 5/75x2, 5/95, 3/125, 2/155, 5/175, 3/175x2
Deadlift - 5/145, 3/185, 2/225, 5/265

*Used Icarian Smith Machine for Squats. I've asked the facility for data on the machine, but no one seems to know anything about it. This is week 10 (4th week for this routine). How does everything look?!?

Week of 4/6

Monday
Workout is 3 sets of 5
Squat - 5/100x2, 5/135, 3/175, 2/210, 5/250, 5/255x2
- I think the 5/250 was good, but I noticed on 5/255x2 I wasn't going all the way down. Should I back up a tad bit? Suggestions?

Military Press - 5/55x2, 3/75, 2/90, 4/105, 3/100, 3/95
- This one I'm not sure what happen, can someone help explain?

Pendlay - 5/75, 3/95, 2/115, 5/125x3
- did better form with workout set

I dropped weight on all three exercises to get a better feel / workout. I noticed my form was not great e.g. Pendaly, I wasn't getting it all the way up.

Wednesday
Squat - 5/100x2, 5/135, 3/175, 2/210, 5/250, 5/230x2
For the set at 250, I was not going all the way down. Dropped to 230 to improve form. Form was better but not great; I was able to go deeper but not sure if I was going as deep as I suppose to. How do I ensure squat form is great in that I go as low as I'm suppose to?!? At home, I put my bench into decline position which when I sat on it, my legs would go just past parallel. I would squat to bench and then go up (touch & go effect, but no bounce). It's difficult to tell in the mirror, but it doesn't look like I was going as deep as I should.

I noticed something else that I hadn't noticed before. When lifting the bar to squat, I feel the weight throughout my whole back. It wasn't necessarily pain, but it wasn't comfortable while lifting the bar. Once I started to squat, it subsided. - Any ideas?

I saw someone put a weight under each foot. He, also, reached out and held weights vs holding bar close. What does each of those do?

Bench Press - 5/65x2, 5/85, 3/115, 2/135, 5/160, 5/165, 4/170
Dropped to 160 because I wasn't getting 5's at 175 and form was suffering. At 160 form was good, the last one was a little tough. At 165, form good, the last one was a little tougher. 170 was tough but doable; would have gone for 5th if I had a spotter.

Deadlift - 5/155, 3/195, 2/230, 4/275
- was just awesome to pick up that much load. While taking a shower I felt a very painful sensation on my knees; looked down to find where I had scraped them with the bar while doing this lift....ouch!

I think I got carried away with lifting heavy that forms started to suffer. Thus, this week I have backed the weight off to see where I should be with correct weight, best form, etc. I am over-concerning myself with the possiblity of needing to reset that I am not focusing on just doing what I need to do. Any helpful thoughts would be greatly appreciated.

If someone wouldn't mind looking at my record and tell me how things look, I'd greatly appreciate it. Thanks in advance.