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 Post subject: ellerbus's Journal
PostPosted: Sat Jun 14, 2008 6:38 pm 
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It's been a long time since I worked out with any consistency. I just started back a few weeks ago, and I'm gonna track my progress here and at Gym Journal. For those who have access to Gym Journal here's my page (ellerbus) and my routine. I'm using Bill Starr's 5x5 Intermediate routine published here by madcow. I used to have a bench of 245 lbs, now it's around 95 lbs. So I'm taking this opportunity to practice solid form, and I hope to be back to 245 by the end of the year. I'll post my calculated 1RM's at the beginning of each month.

Friday June 13 (Start of Routine - based on Calculated 1RM's)

BC Standing Barbell Curl
63 (1RM)

CH Flat Press, Barbell
125 (1RM)

LB Barbell Deadlifts
90 (1RM)

LG Squat, Barbell
147 (1RM)

TC Triceps Extension, Standing, Push Down
102 (1RM)

UB Bent-Over Row, Barbell
87 (1RM)

WB Push Press
90 (1RM)

- Stu


Last edited by ellerbus on Mon Jun 30, 2008 1:10 pm, edited 2 times in total.

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 Post subject:
PostPosted: Mon Jun 16, 2008 6:15 am 
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I couldn't wait to post my increases since my last post (June 13). For those who have a membership at Gym Journal here's my page (ellerbus) and my routine. I'm on my 3rd week of Bill Starr's 5x5 Intermediate Routine, and all of the 1RM's are calculated.

As of Monday June 30 (+ increase since June 13)

BC Standing Barbell Curl
76 (1RM) +13

CH Flat Press, Barbell
163 (1RM) +37

LB Barbell Deadlifts
111 (1RM) +21

LG Squat, Barbell
169 (1RM) +22

TC Triceps Extension, Standing, Push Down
114 (1RM) +12

UB Bent-Over Row, Barbell
111 (1RM) +24

WB Push Press
99 (1RM) +9


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 Post subject:
PostPosted: Sun Jul 20, 2008 9:03 am 
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Saturday July 20

Gained 12 lbs in the last 6 weeks. Haven't really paid any special attention to my diet or changed it. I'm still on Bill Starr's 5x5 and continuing to watch my personal 1RM's go up, but I won't post the increases until August.


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 Post subject:
PostPosted: Fri Aug 01, 2008 10:36 am 
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Friday August 1 (+ increase since June 30, overall since June 14th). Out sick for the week of July 9th.

BC Standing Barbell Curl
80 (1RM) +4 (+17 overall)

CH Flat Press, Barbell
170 (1RM) +7 (+44 overall)

LB Barbell Deadlifts
115 (1RM) +4 (+25 overall)

LG Squat, Barbell
175 (1RM) +6 (+28 overall)

TC Triceps Extension, Standing, Push Down
120 (1RM) +6 (+18 overall)

UB Bent-Over Row, Barbell
115 (1RM) +4 (+28 overall)

WB Push Press
105 (1RM) +6 (+15 overall)


Last edited by ellerbus on Fri Sep 12, 2008 1:37 pm, edited 1 time in total.

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 Post subject:
PostPosted: Fri Sep 12, 2008 1:35 pm 
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Friday September 12 (+ increase since August 1st, overall since June 14th). Out sick for the week of August 11th, and out the week of August 18th thanks to T.S. Fay.

BC Standing Barbell Curl
80 (1RM) +0 (+17 overall)

CH Flat Press, Barbell
175 (1RM) +5 (+49 overall)

LB Barbell Deadlifts
160 (1RM) +45 (+70 overall)

LG Squat, Barbell
180 (1RM) +5 (+32 overall)

TC Triceps Extension, Standing, Push Down
120 (1RM) +0 (+18 overall)

UB Bent-Over Row, Barbell
125 (1RM) +10 (+38 overall)

WB Push Press
110 (1RM) +5 (+20 overall)


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 Post subject:
PostPosted: Tue Oct 21, 2008 1:31 pm 
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Monday October 20 (+ increase since September 12th, overall since June 14th). Beginning in October, I pulled back 5% and created a new routine based on Bill Starr and Mark Ripptoe (removing Biceps and Triceps). The routine progresses at a slower but consistent rate. This routine should fit well with my schedule and recovery ability .. so I shouldn't be getting as sick / worn-out as often.

CH Flat Press, Barbell
175 (1RM) +0 (+49 overall)

LB Barbell Deadlifts
163 (1RM) +3 (+73 overall)

LG Squat, Barbell
181 (1RM) +1 (+33 overall)

UB Bent-Over Row, Barbell
125 (1RM) +0 (+38 overall)

WB Push Press
111 (1RM) +1 (+21 overall)


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 Post subject:
PostPosted: Mon Dec 08, 2008 8:50 am 
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Monday December 8th (+ increase since October 20th, overall since June 14th). The new routine is working out great. It's a slow but "very" consistent pace. Fits well with my schedule .. but now that school is over my stress will be reduced so that should help with the being tired factor (just finished my second masters .. I think I'm done now .. I think my next hobby will be just reading instead of reading and taking a test).

CH Flat Press, Barbell
181 (1RM) +6 (+55 overall)

LB Barbell Deadlifts
169 (1RM) +6 (+79 overall)

LG Squat, Barbell
193 (1RM) +12 (+45 overall)

UB Bent-Over Row, Barbell
128 (1RM) +3 (+41 overall)

WB Push Press
123 (1RM) +12 (+33 overall)


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 Post subject:
PostPosted: Fri Jan 02, 2009 4:33 pm 
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Friday January 2nd (+ increase since December 8th, overall since June 14th 2008). I ended the year weighing in at 175 lbs (up 10 lbs from May). My long term goal hasn't changed (13-15 years from now when I'm about 50), I still plan on having a 1RM of 275-315 for bench. My short term goals for this year are to increase my workout weight for the exercises below by 10-20 lbs. I'm gonna continue with the current weight increase of 2.5% every two weeks until I finish another 20 workout sessions with the current routine. Then I'll pull back 5-10% as a break and start the linear progression again.

CH Flat Press, Barbell
187 (1RM) +6 (+61 overall)
1RM Goal for 12/2009 = 200

LB Barbell Deadlifts
175 (1RM) +6 (+85 overall)
1RM Goal for 12/2009 = 215

LG Squat, Barbell
193 (1RM) +0 (+45 overall)
1RM Goal for 12/2009 = 210

UB Bent-Over Row, Barbell
134 (1RM) +6 (+47 overall)

WB Push Press
128 (1RM) +5 (+38 overall)


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 Post subject:
PostPosted: Mon Jan 12, 2009 3:07 pm 
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I'm gonna start posting my workouts this year in the event I need to ask specific questions regarding my workouts.

Jan 5, 2009

Squat, Barbell
100x5
115x5
135x5
150x5
170x3

Flat Press, Barbell
95x5
115x5
135x5
145x5
165x3

Bent-Over Row, Barbell
70x5
80x5
95x5
105x5
120x3

Jan 7, 2009

Squat, Barbell
100x5
115x5
135x5x2

Push Press
75x5
85x5
95x5
110x5

Barbell Deadlifts
105x5
120x5
135x5
155x3

Standing Wrist Curl, In Back
65x5x3

Sit-Up
15x2

Jan 9, 2009

Squat, Barbell
100x5
120x5
135x5
155x5
170x5

Flat Press, Barbell
95x5
115x5
135x5
150x5
165x5

Bent-Over Row, Barbell
75x5
95x5
100x5
115x5
125x5


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 Post subject:
PostPosted: Fri Jan 16, 2009 9:04 am 
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This week was pretty good, but my left wrist is still hurting (although it is getting better after starting wrist curls).

For the week of Jan 12-16th:

Jan 12, 2009 - Monday

Squat, Barbell
5x100
5x120
5x135
5x135

Push Press
5x75
5x90
5x100
5x110

Barbell Deadlifts
5x110
5x120
5x140
5x155

Standing Wrist Curl, In Back
8x65
8x65

Jan 14, 2009 - Wednesday

Squat, Barbell
5x100
5x120
5x135
5x155
3x175 (finally hit my body weight)

Flat Press, Barbell
5x100
5x115
5x135
5x150
3x170

Bent-Over Row, Barbell
5x75
5x95
5x100
5x115
3x130

Jan 16, 2009 - Friday

Squat, Barbell
5x100
5x120
5x135
5x135

Barbell Deadlifts
5x110
5x120
5x140
3x160 (felt light compared to Monday's deads)

Push Press
5x75
5x90
5x100
3x115 (actually did 4, but had bad form)

Standing Wrist Curl, In Back
8x65
8x75


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 Post subject:
PostPosted: Wed Jan 28, 2009 8:46 am 
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Well my left wrist is still hurting a bit, but it's nothing that's keep me from going on as normal.

For the week of Jan 19-23th:

Jan 19, 2009 - Monday

Squat, Barbell
5x105
5x120
5x140
5x155
5x175

Flat Press, Barbell
5x100
5x115
5x135
5x150
5x170

Bent-Over Row, Barbell
5x75
5x95
5x100
5x115
5x130

Jan 21, 2009 - Wednesday

Squat, Barbell
5x105
5x120
5x140
5x140

Push Press
5x80
5x90
5x100
5x115

Barbell Deadlifts
5x115
5x120
5x140
5x160

Standing Wrist Curl, In Back
8x65
8x75

Sit-Up
15x2

Jan 23, 2009 - Friday

** Just didn't have the energy to wake-up so I missed the workout.


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 Post subject:
PostPosted: Fri Jan 30, 2009 3:56 pm 
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For the week of Jan 26-30th:

Jan 26, 2009 - Monday
** Didn't workout, just didn't have the energy to wake up.

Jan 28, 2009 - Wednesday
Squat, Barbell
5x105, 5x120, 5x140, 5x155, 5x175
Calculated 1RM of 204

Flat Press, Barbell
5x100, 5x115, 5x135, 5x150, 5x170
Calculated 1RM of 198

Bent-Over Row, Barbell
5x75, 5x95, 5x105, 5x115, 5x130
Calculated 1RM 152
* Legs got a little shaky on the last 2 reps of the final set

Jan 30, 2009 - Friday
Squat, Barbell
5x105, 5x120, 5x140, 5x140

Barbell Deadlifts
5x115, 5x120, 5x140, 5x160
Calculated 1RM of 187

Push Press
5x80, 5x90, 5x100, 4x115
Calculated 1RM of 130
* Couldn't popup that 5th rep on the last set

Standing Wrist Curl, In Back
8x65, 8x75

Sit-Up
15, 15

Friday January 30th (+ increase since January 2nd, overall since June 14th). This week, I've been a little more tired than usual (not sick might be related to the weather - been a bit of the norm). I'll have to watch myself over the next week or two to see if I need to pull-back a little on Rows / Push Presses (or if the lack of form is related to be being generally tired). All of the other exercises felt great though.

CH Flat Press, Barbell
198 (1RM) +11 (+72 overall)

LB Barbell Deadlifts
187 (1RM) +12 (+97 overall)

LG Squat, Barbell
204 (1RM) +11 (+56 overall)

UB Bent-Over Row, Barbell
152 (1RM) +18 (+65 overall)

WB Push Press
128 (1RM) +2 (+40 overall)


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 Post subject:
PostPosted: Mon Mar 16, 2009 3:02 pm 
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Been out for about 6 weeks finally made it back. Here's my info for the week of Mar 9-13th:

Mar 9, 2009 - Monday
Squat, Barbell
5/135, 5/135, 5/135
Calculated 1RM of 158

Flat Press, Barbell
5/105, 5/110, 5/120, 5/135
Calculated 1RM of 158

Bent-Over Row, Barbell
5/75, 5/80, 5/90, 5/95
Calculated 1RM of 111


Mar 11, 2009 - Wednesday
Squat, Barbell
5/115, 5/115, 5/115, 5/115, 5/115
Calculated 1RM of 134

Barbell Deadlifts
5/120, 5/120, 5/120, 5/120
Calculated 1RM of 140

Push Press
5/85, 5/85, 5/85, 5/85, 5/85
Calculated 1RM of 99


Mar 13, 2009 - Friday
Squat, Barbell
5/105, 5/115, 5/125, 5/130, 5/140
Calculated 1RM of 163

Flat Press, Barbell
5/125, 5/125, 5/125, 5/125, 5/125
Calculated 1RM of 146

Bent-Over Row, Barbell
5/95, 5/95, 5/95, 5/95, 5/95
Calculated 1RM of 111


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 Post subject:
PostPosted: Tue Jul 07, 2009 7:35 am 
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Haven't recorded anything here in a while so here are some of my latest stats (since January 2009 and since June 2008 for overall):

CH Flat Press, Barbell
204 (1RM) +6 (+78 overall)
(hit my 1RM goal for 2009 of 200)

LB Barbell Deadlifts
228 (1RM) +41 (+138 overall)
(hit my 1RM goal for 2009 of 215)

LG Squat, Barbell
220 (1RM) +16 (+72 overall)
(hit my 1RM goal for 2009 of 210)

UB Bent-Over Row, Barbell
158 (1RM) +6 (+71 overall)

WB Push Press
134 (1RM) +6 (+46 overall)


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