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Lift, Eat, Sleep
http://exrx.net/forum/viewtopic.php?f=3&t=9638
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Author:  13lind Dog [ Tue Mar 25, 2014 12:31 pm ]
Post subject:  Lift, Eat, Sleep

10 rep max calculation day
DB Squat
40 lb x 13

DB Press
L: 20 lb x 18
R: 20 lb x 15

DB Row
27.5 lb x 10

DB One Arm Shoulder Press
L: 27.5 lb x 7
R: 27.5 lb x 10

DB Stiff Leg Deadlift
40 lb, 12 reps

DB Curl
20 lb x 6

DB Single Leg Calf Raise
40 lb x 12

10 Rep Max Breakdown
DB Squat: 45 lb
DB Press: L: 28 lb / R: 25 lb
DB Row: 28 lb
DB One Arm Shoulder Press: L: 25 lb / R: 28 lb
DB Stiff Leg Deadlift: 43 lb
DB Curl: 17 lb
DB Single Leg Calf Raise: 43 lb

Author:  13lind Dog [ Wed Mar 26, 2014 12:36 pm ]
Post subject:  Re: Lift, Eat, Sleep

First off, its good to see some familiar faces on the boards after having not been on here in a couple years. I look forward to going through your logs and learning some things.

With Tuesday being my Day 1, I’ll be starting this program when that comes around next week. With working 55 hours a week and taking 5 classes I opted to put gym membership $$ and gas $$ towards the u-90 Powerblock (up to 70 lb) to save time since the nearest gym isn’t too close.

Goals
Primary
Current weight: 142 lb
Target weight: 147 lb at the end of the first circle (5 weeks)
Secondary
Increase strength numbers

Workout Schedule
Tuesday: Lift
Wednesday: Off
Thursday: Lift (10% less weight for work sets)
Friday: Off
Saturday: Lift (20% less weight for work sets)
Sunday: Off
Monday: Off

Exercises
DB Squat: warm-up, warm-up, work-set, work-set
DB Press: warm-up, warm-up, work-set, work-set
DB Row: warm-up, warm-up, work-set, work-set
DB One Arm Shoulder Press: work-set, work-set
DB Stiff Leg Deadlift: work-set, work-set
DB Curl: work-set, work-set
DB Single Leg Calf Raise: work-set, work-set

Set Info
Warm up 1: ¼ weight of work set, 60 sec rest
Warm up 2: ½ weight of work set, 60 sec rest
Work sets 1 and 2: same weight, 90 sec rest


Five Week Cycle
Week 1: 8 reps x 4 sets
Week 2: 9 reps x 4 sets
Week 3: 10 reps x 4 sets
Week 4: 11 reps x 4 sets
Week 5: 12 reps x 4 sets

- If required reps are reached on the fifth week, increase weight by 10% and repeat the cycle.
- If required reps are NOT reached, repeat the cycle.


Daily Diet
Two smoothies: milk, banana, oatmeal, peanut butter, chocolate
500 - 1,000 mL of milk
2-4 boiled eggs
Two portions of meat: chicken, pork chops, hot dogs, hamburgers, etc.
Two portions of carbs: potatoes, pasta, brown rice
A good portion of yogurt
Throw in veggies here and there

Author:  13lind Dog [ Tue Apr 01, 2014 12:50 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday

DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB Row
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
40 lb x 8
40 lb x 8


Warm up 1: 60 sec rest
Warm up 2: 60 sec rest
Work set 1: 90 sec rest
Exercises: 5 min rest

Author:  13lind Dog [ Thu Apr 03, 2014 1:42 pm ]
Post subject:  Re: Lift, Eat, Sleep

Thursday: 10% less weight for work sets

DB Squat
10 lb x 8
20 lb x 8
35 lb x 8
35 lb x 8

DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB Row
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
35 lb x 8
35 lb x 8

DB Curl
10 lb x 8
10 lb x 8

DB Single Leg Calf Raise
35 lb x 8
35 lb x 8

Author:  13lind Dog [ Sat Apr 05, 2014 3:43 pm ]
Post subject:  Re: Lift, Eat, Sleep

Saturday: 20% less weight for work sets

DB Squat
10 lb x 8
20 lb x 8
30 lb x 8
30 lb x 8

DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB Row
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
30 lb x 8
30 lb x 8

DB Curl
10 lb x 8
10 lb x 8

DB Single Leg Calf Raise
30 lb x 8
30 lb x 8

Author:  13lind Dog [ Tue Apr 15, 2014 1:34 pm ]
Post subject:  Re: Lift, Eat, Sleep

Week 2

Tuesday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB Row
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB One Arm Shoulder Press
25 lb x 9
25 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
40 lb x 9
40 lb x 9



Thursday: 10% less weight for work sets
DB Squat
10 lb x 9
20 lb x 9
35 lb x 9
35 lb x 9

DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB Row
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB One Arm Shoulder Press
20 lb x 9
20 lb x 9

DB Stiff Leg Deadlift
35 lb x 9
35 lb x 9

DB Curl
10 lb x 9
10 lb x 9

DB Single Leg Calf Raise
35 lb x 9
35 lb x 9


Notes: Missed the third workout. Poor sleep and eating this week...will compensate for that next week.

Author:  13lind Dog [ Tue Apr 22, 2014 10:43 am ]
Post subject:  Re: Lift, Eat, Sleep

Week 3 - Backtracked

Tuesday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB Row
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
40 lb x 8
40 lb x 8



Thursday: 10% less weight for work sets
DB Squat
10 lb x 8
20 lb x 8
35 lb x 8
35 lb x 8

DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB Row
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
35 lb x 8
35 lb x 8

DB Curl
10 lb x 8
10 lb x 8

DB Single Leg Calf Raise
35 lb x 8
35 lb x 8



Saturday: 20% less weight for work sets
DB Squat
10 lb x 8
20 lb x 8
30 lb x 8
30 lb x 8

DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB Row
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
30 lb x 8
30 lb x 8

DB Curl
10 lb x 8
10 lb x 8

DB Single Leg Calf Raise
30 lb x 8
30 lb x 8

Author:  13lind Dog [ Tue Apr 29, 2014 12:03 pm ]
Post subject:  Re: Lift, Eat, Sleep

Week 4

Tuesday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB Row
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB One Arm Shoulder Press
25 lb x 9
25 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
40 lb x 9
40 lb x 9



Thursday: 10% less weight for work sets
DB Squat
10 lb x 9
20 lb x 9
35 lb x 9
35 lb x 9

DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB Row
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB One Arm Shoulder Press
20 lb x 9
20 lb x 9

DB Stiff Leg Deadlift
35 lb x 9
35 lb x 9

DB Curl
10 lb x 9
10 lb x 9

DB Single Leg Calf Raise
35 lb x 9
35 lb x 9


Note: Extremely hard to squeeze my Saturday workout in with my current schedule. Going to switch to a twice a week (both heavy day) regimen.

Author:  13lind Dog [ Tue May 20, 2014 12:24 pm ]
Post subject:  Re: Lift, Eat, Sleep

Was off for a week for finals and then off for another due to vacation in Ireland. Did a lot of mountain hiking so took a few days off when I got back to completely rest my legs. Today I’m checking my 10 rep max’s to see if there are any changes for when I start next week.

10 rep max calculation
DB Squat: 53 lb (Up 8 lb)

DB Press: L: 30 lb (Up 2 lb) / R: 30 lb (Up 5 lb)

DB Row: 36 lb (Up 8 lb)

DB One Arm Shoulder Press: L: 26 lb (No change) / R: 27 lb (Down 1 lb)

DB Stiff Leg Deadlift: 50 lb (Up 7 lb)

DB Curl: 19 lb (Up 2 lb)

DB Single Leg Calf Raise: 46 lb (Up 3 lb)


Overall I am happy for increases and hope to improve my consistency going forward.

Author:  13lind Dog [ Sat May 31, 2014 4:56 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8

DB Press
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8

DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8

DB Curl
17.5 lb x 8
17.5 lb x 8

DB Single Leg Calf Raise
45 lb x 8
45 lb x 8


Thursday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
27.5 lb x 8
27.5 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
40 lb x 8
40 lb x 8


Saturday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
35 lb x 8
35 lb x 8

Author:  13lind Dog [ Mon Jun 09, 2014 3:14 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9

DB One Arm Shoulder Press
20 lb x 9
20 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
45 lb x 9
45 lb x 9



Thursday
DB Squat
10 lb x 9
20 lb x 9
35 lb x 9
35 lb x 9

DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9

DB One Arm Shoulder Press
20 lb x 9
20 lb x 9

DB Stiff Leg Deadlift
35 lb x 9
35 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
40 lb x 8
40 lb x 8



Saturday
DB Squat
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9

DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
25 lb x 9
25 lb x 9

DB One Arm Shoulder Press
15 lb x 9
15 lb x 9

DB Stiff Leg Deadlift
30 lb x 9
30 lb x 9

DB Curl
10 lb x 9
10 lb x 9

DB Single Leg Calf Raise
35 lb x 9
35 lb x 9

Author:  13lind Dog [ Sat Jun 14, 2014 6:16 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10

DB Press
5 lb x 10
10 lb x 10
25 lb x 10
25 lb x 10

DB Row
7.5 lb x 10
15 lb x 10
30 lb x 10
30 lb x 10

DB One Arm Shoulder Press
20 lb x 10
20 lb x 10

DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10

DB Curl
15 lb x 10
15 lb x 10

DB Single Leg Calf Raise
40 lb x 10
40 lb x 10



Thursday
DB Squat
10 lb x 10
20 lb x 10
35 lb x 10
35 lb x 10

DB Press
5 lb x 10
10 lb x 10
20 lb x 10
20 lb x 10

DB Row
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10

DB One Arm Shoulder Press
20 lb x 10
20 lb x 10

DB Stiff Leg Deadlift
35 lb x 10
35 lb x 10

DB Curl
15 lb x 10
15 lb x 10

DB Single Leg Calf Raise
35 lb x 10
35 lb x 10



Saturday
DB Squat
BW lb x 10
15 lb x 10
30 lb x 10
30 lb x 10

DB Press
5 lb x 10
10 lb x 10
20 lb x 10
20 lb x 10

DB Row
7.5 lb x 10
15 lb x 10
25 lb x 10
25 lb x 10

DB One Arm Shoulder Press
15 lb x 10
15 lb x 10

DB Stiff Leg Deadlift
30 lb x 10
30 lb x 10

DB Curl
10 lb x 10
10 lb x 10

DB Single Leg Calf Raise
30 lb x 10
30 lb x 10

Author:  13lind Dog [ Mon Jun 23, 2014 4:45 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11

DB Press
5 lb x 11
10 lb x 11
25 lb x 11
25 lb x 11

DB Row
7.5 lb x 11
15 lb x 11
30 lb x 11
30 lb x 11

DB One Arm Shoulder Press
20 lb x 11
20 lb x 11

DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11

DB Curl
15 lb x 11
15 lb x 11

DB Single Leg Calf Raise
40 lb x 11
40 lb x 11



Thursday
DB Squat
10 lb x 11
20 lb x 11
35 lb x 11
35 lb x 11

DB Press
5 lb x 11
10 lb x 11
20 lb x 11
20 lb x 11

DB Row
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11

DB One Arm Shoulder Press
20 lb x 11
20 lb x 11

DB Stiff Leg Deadlift
35 lb x 11
35 lb x 11

DB Curl
15 lb x 11
15 lb x 11

DB Single Leg Calf Raise
35 lb x 11
35 lb x 11



Saturday
DB Squat
BW lb x 11
15 lb x 11
30 lb x 11
30 lb x 11

DB Press
5 lb x 11
10 lb x 11
20 lb x 11
20 lb x 11

DB Row
7.5 lb x 11
15 lb x 11
25 lb x 11
25 lb x 11

DB One Arm Shoulder Press
15 lb x 11
15 lb x 11

DB Stiff Leg Deadlift
30 lb x 11
30 lb x 11

DB Curl
10 lb x 11
10 lb x 11

DB Single Leg Calf Raise
30 lb x 11
30 lb x 11

Author:  13lind Dog [ Mon Jun 30, 2014 12:25 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 12
20 lb x 12
40 lb x 12
40 lb x 12

DB Press
5 lb x 12
10 lb x 12
25 lb x 12
25 lb x 12

DB Row
7.5 lb x 12
15 lb x 12
30 lb x 12
30 lb x 12

DB One Arm Shoulder Press
20 lb x 12
20 lb x 12

DB Stiff Leg Deadlift
40 lb x 12
40 lb x 12

DB Curl
15 lb x 12
15 lb x 12

DB Single Leg Calf Raise
40 lb x 12
40 lb x 12



Thursday
DB Squat
10 lb x 12
20 lb x 12
35 lb x 12
35 lb x 12

DB Press
5 lb x 12
10 lb x 12
20 lb x 12
20 lb x 12

DB Row
7.5 lb x 12
15 lb x 12
27.5 lb x 12
27.5 lb x 12

DB One Arm Shoulder Press
20 lb x 12
20 lb x 12

DB Stiff Leg Deadlift
35 lb x 12
35 lb x 12

DB Curl
15 lb x 12
15 lb x 12

DB Single Leg Calf Raise
35 lb x 12
35 lb x 12



Saturday
DB Squat
BW lb x 12
15 lb x 12
30 lb x 12
30 lb x 12

DB Press
5 lb x 12
10 lb x 12
20 lb x 12
20 lb x 12

DB Row
7.5 lb x 12
15 lb x 12
25 lb x 12
25 lb x 12

DB One Arm Shoulder Press
15 lb x 12
15 lb x 12

DB Stiff Leg Deadlift
30 lb x 12
30 lb x 12

DB Curl
10 lb x 12
10 lb x 12

DB Single Leg Calf Raise
30 lb x 12
30 lb x 12

Author:  13lind Dog [ Tue Jul 08, 2014 11:12 am ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8

DB Press
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8

DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8

DB Curl
17.5 lb x 8
17.5 lb x 8

DB Single Leg Calf Raise
35 lb x 8
35 lb x 8



Thursday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
30 lb x 8
30 lb x 8

Note: Hit my new PR's well. Ate like crap for the week though and missed my light workout. Will be redoing this 8 rep week.

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