ExRx.net

Week of 4/13

Tuesday
Squat - 5/105x2, 5/135, 5/175, 2/210, 1/250, 2/230, 3/210
Bench Press - 5/65, 5/95, 5/115, 2/145, 4/170, 3/170, 3/165
Deadlift - 5/155, 3/195, 2/235, 2/275
Dips - 8x3 w/ 95lb assistance
Calf Raises - 8/290x3
Rev Crunches - 8x3

Thursday
*Squat - 5/105, 5/145, 5/175, 5/185, 5/195, 4/205x2
Military Press - 5/50, 3/65, 2/85, 5/95, 5/100x2
Pendlay - 5/65, 4/85, 2/105, 5/130x3

* lowered weights due to incorrect forms on Tuesday

Saturday
*Squat - 5/80x2, 5/110, 3/140, 2/170, 5/200x3
Bench Press - 5/65, 5/95, 3/115, 2/145, 5/170x3
Deadlift - 5/155, 3/195, 2/235, 5/275

*making adjustments to weights to get form correct. Joined gym this week - yeah...

Week of 4/20

Monday
Squat - 5/80x2, 5/110, 3/140, 2/170, 5/205x3
Military Press - 5/45x2, 5/55, 3/70, 2/85, 5/100, 3/100x2
Pendlay - 5/65, 4/85, 2/105, 5/130x3

Thursday
Squat - 5/85x2, 5/115, 3/150, 2/180, 5/215x3
Bench Press - 5/70x2, 5/100, 3/125, 2/155, 5/185x3
Deadlift - 5/155, 3/195, 2/235, 3.5/280

- best guess as I lost my sheet; squat may have gone up 5lbs on last set but I don't remember. BP - had assistance on last set for each rep. DL - dropped weight on fourth rep as grip gave out.

Saturday - did not work out. Gym personnel were too late in opening gym, and I had to catch a flight.

Week 4/27
(week 14 or workout / week 9 for routine)

Monday
Squat - 5/95x2, 5/125, 3/155, 2/185, 5/220x3
Bench Press - 5/70x2, 5/100, 3/125, 2/185, 5/155x3
Deadlift - 5/155, 3/195, 2/235, 5/280
Dips - 8x3 w/ 112lb assistance
Calf Raises - 8/290x3
Rev Crunches - 8x3

- not sure what's going on with bench press; for some reason I was able to do 185 last week but it felt really heavy this am.

Wednesday
Squat - 5/95x2, 5/125, 3/160, 2/195, 5/230x3
Military Press - 5/45x2, 5/55, 3/70, 2/85, 3/100, 5/100x2
Pendlay - 5/65, 4/85, 2/105, 5/135x3

- did not rest long enough between warm-up and 1st set.

Friday
Squat - 5/95x2, 5/125, 3/165, 2/195, 5/235x3
Bench Press - 5/70x2, 5/100, 3/125, 2/155, 5/165, 5/170, 5/175
Deadlift - 5/155, 3/210, 2/255, 2/300
Dips - 12/112lb assistance x3
Calf Raises - 8/290x3
Rev Crunches - 12/10lbs held up x3

- miscalculated deadlift and put on exta 10lbs; not too bad though.

Week of 5/4

Monday
Squat - 5/95x2, 5/135, 3/165, 2/200, 5/240x3
Military Press - 5/45x2, 5/55, 3/70, 2/85, 5/100x3
Pendlay - 5/55, 5/75, 3/95, 2/115, 5/140x3

MP - a little faster but still kind of slow on last two reps.
I noticed I flew through workout pretty fast today. I tried something new: I had a bowl of cereal and a protein shake before leaving the house which is more than an hour before my workout.

Wednesday
Friday
Squat - 5/95x2, 5/135, 3/175, 2/205, 5/245x3
Bench Press - 5/65x2, 5/90, 3/115, 2/140, 5/165x3
Deadlift - 5/155, 3/200, 2/245, 2/290

Friday
Squat - 5/95x2, 5/135, 3/165, 2/200, 5/250x3
Military Press - 5/45x2, 5/55, 3/70, 2/85, 5/100x3
Pendlay - 5/55, 5/75, 3/95, 2/115, 5/140x3

Week 5/11

Monday
Squat: 5/100x2, 5/135, 3/175, 2/210, 5/255x3
BP: 5/65x2, 5/95, 3/115, 2/140, 5/170x3
DL: 5/165, 3/210, 2/255, 2/300

After some time off I've gotten back into my routine about 5 weeks ago. The first four weeks I was getting readjusted, so I've posted the stats for this past week below. I've only posted the stats for my core exercises; I figure the auxiliary exercises and cardio is immaterial as long as the weight for my core exercises goes up. If I need to, I can post them.

Monday - 10/12
Squat - 3x5 @ 220
Bench Press - 3x5 @ 145
Deadlift - 3x5 @ 275
Aux - Dips, GHR's & Rev Crunches
Cardio - 35min on cross-ramp walking machine (ramp @ 6, lvl @ 3 then 4)

Wednesday - 10/14
Squat - 3x5 @ 225
Press - 3x5 @ 95
Pendlay - 3x5 @ 130
Aux - Pulls, Prones
Cardio - 40min on cross-ramp walking machine (ramp @ 6, lvl @ 4)

Friday - 10/16
Squat - 3x5 progression: 175, 195 & 205
Bench Press - 3x5 @ 150
Deadlift - 3x5 @ 285
Aux - Dips, GHR's & Rev Crunches
Cardio - 45min on cross-ramp walking machine (ramp @ 6, lvl @ 5)

My squat got a little too high, and I wasn't breaking parallel on the way down, so I put an aerobic step underneath me to ensure I would go low enough with the weight and lowered the weight to ensure I got my sets in.

Monday - 10/19
Squat - 5 @ 85x2, 115, 140, 170, 205x3, 1x15x100
Press - 5x55, 3x70, 2x85, 5x100x3, 10x50
Pendlay - 5x70, 3x95, 2x115, 5x135, 7x65
Pulls
Prones
Cardio - 45min on gliding machine

For my squat, I paid closer attention. I pushed my butt out and started to sit before my knees moved. I used an aerobic step to ensure I was going down to below parallel. I am flexible enough, so should I remove one of the levels in the aerobic step to get a deeper squat? If I do, I know I will have to adjust the weight.

The position for the pendlay and the light weight made it difficult to do the hyp set (last set at high reps).

I would also like suggestions on cutting my time down with my overall workout. I know my core exercises (big 3) take about an hour, my auxes take an additional 15 or so and then my cardio takes 45 min putting my time at just over 2hrs. Could subing GPP for cardio on workout days be better? Should I move my cardio to off days?!?

I'm 6'0", 237lbs with 19% body fat - I have a rather large gut. My goal is to increase strength and loss body fat.

Wednesday - 10/21
Squat - 3x5 @ 205, 1x9 @ 100 w/ aerobic step at level 5
Bench - 3x5 @ 155, 1x15 @ 75
Deadlift - 1x5 @ 295
Dips - 1x15, 1x8 w/ 118lbs assistance
GHR's - 2x15
Rev Crunches - 12, 7 & 7 w/ 35lb support weight

I think, not sure, the squat was deeper this time than last time. I believe the aerobic step had one more level to it last time. The weight for the squat felt like a lot especially coming back up from the depth. It took me just over an hour to get through my core then another 20 minutes or so for the aux's. I cut the cardio out...

Friday - 10/23
Squat - 5x85x2, 5x105, 3x140, 2x175, 205x3, 1x15x100
Press - 5x55, 3x70, 2x85, 5x105x3, 15x50
Pendlay - 5x75, 3x95, 2x115, 5x140, 15x70
Chins - 8, 5 w/ 118lbs assistnace
Prones - 60s, 30s, 27s

Squat: felt heavy, but recovery during rest periods was quicker than on wednesday
Pendlay: Need to get my chest square so I'm not lifting so high; Hyp set was too lite;

Monday (10/26)
Squat: 5/90x2, 5/120, 3/150, 2/185, 5/220x3, 15/110x1
BP: 5/65x2, 5/95, 3/120, 2/140, 5/165x3, 15/85x1
DL: 5/125, 5/170, 3/220, 2/265, 5/315
Dips: 15x2 w/ 118lbs assistance
GHR's: 12x2 @ 3rd hole + 5lbs (weights aren't labeled)
Rev Crunches: 8, 8, 7 w/ 45lb counter weight

An awesome, awesome workout. I hit a new level with squat, bench and a personl record for my deadlift...

Wednesday (10/28)
Squat: 5/85x2, 5/115, 3/150, 2/175, 5/215x3, 15/105x1
OP: 5/60, 3/75, 2/90, 4/110, 5/110, 2/110, 15/55x1
Pendlay: 5/85, 3/100, 2/120, 2.5/145, 5/145, 2-3/145, 15/70x1
Pull-ups
Prones

Squat - my recovery between sets was quicker.
OP - On the first set, I stopped at 4 because I "thought" I wouldn't make the 5th rep; hit it on the second set - not sure what happened on the 3rd set.
Pendlay - was all messed up; Hard to pull the weight all the way up to my chest. I know I need to work on my form...

Should I attempt the 110lbs on OP on Monday or back up to 105 and hit it one or two more times before moving up? How should I go about backing off Pendlay to get form correct? Would this be considered a reset or I just went up to fast with the weights?

Monday (10/26)
Squat: 5/85x2, 5/115, 3/145, 2/175, 5/210x3, 15/105x1
BP: 5/60x2, 5/85, 3/115, 2/135, 5/160x3, 15/80x1
DL: 5/120, 5/165, 3/210, 2/255, 5/305
Dips: 15, 9 w/ 118lbs assistance
GHR's: 12x2 @ 2nd bar + 5lbs (weights aren't labeled)
Rev Crunches: 8, 12, 7 w/ 45lb counter weight

My latest lifts are as follows:
DL: 305, Squat: 210, BP: 160, Row: 140, Press: 105

Do they look balanced? accurate? on target?

Wednesday
Squat: 5/95x2, 5/125, 3/160, 2/195, 5/230x3, 15/115
BP: 5/65x2, 5/90, 3/115, 2/145, 5/170x2, 4/170, 15/85
DL: 5/130x2, 5/175, 3/225, 2/275, 5/325
Dips: 15x2 w/ 116lbs assistance
GHR: 15x2 on 35d hole down +5lbs
Rev Crunches: 12x3 w/ 45lbs counter weight

Squat: Moving up nicely.
BP: I chickened out on 5th rep of 3rd set since I didn't have a spotter. I will be going to 175lbs on Monday since I did 5,5,4.
DL: 315lbs is no longer the heaviest I lifted. I lifted 325lbs today....

I do feel soreness in my lower back. Probably from hitting it with the squat & deadlift. I did some stretches and had my wife message it a little.

Monday
Squat: 5/90x2, 5/120, 3/155, 2/190, 5/225x3, 15/115
MP: 5/60, 3/75, 2/90, 4/110, 5/110, 2/110, 15/55
Pendlay: 5/75, 3/95, 2/105, 5/115, 5/120, 5/125, 15/85
Pull-ups: 8, 7 w/ 118lbs assistance
Prones: 40s, 24s, 40s

Squats still going up nicely. Military Press is obviously hitting a sticking point. This was my second attempt at 110lbs (Wednesday & today). Should I back off a bit and then come back up? Pendlay form was better with the lower weight; will be starting with 125 on Friday.

Monday
Squat: 5/90x2, 5/120, 3/155, 2/190, 5/225x3, 15/115
MP: 5/60, 3/75, 2/90, 4/110, 5/110, 2/110, 15/55
Pendlay: 5/75, 3/95, 2/105, 5/115, 5/120, 5/125, 15/85
Pull-ups: 8, 7 w/ 118lbs assistance
Prones: 40s, 24s, 40s

Squats still going up nicely. Military Press is obviously hitting a sticking point. This was my second attempt at 110lbs (Wednesday & today). Should I back off a bit and then come back up? Pendlay form was better with the lower weight; will be starting with 125 on Friday.

Wednesday
Squat: 5/95x2, 5/125, 3/160, 2/195, 5/230x3, 15/115
BP: 5/65x2, 5/90, 3/115, 2/145, 5/170x2, 4/170, 15/85
DL: 5/130x2, 5/175, 3/225, 2/275, 5/325
Dips: 15x2 w/ 116lbs assistance
GHR: 15x2 on 35d hole down +5lbs
Rev Crunches: 12x3 w/ 45lbs counter weight

Squat: Moving up nicely.
BP: I chickened out on 5th rep of 3rd set since I didn't have a spotter. I will be going to 175lbs on Monday since I did 5,5,4.
DL: 315lbs is no longer the heaviest I lifted. I lifted 325lbs today....

I do feel soreness in my lower back. Probably from hitting it with the squat & deadlift. I did some stretches and had my wife message it a little.

Friday
Squat: 5/95x2, 5/125, 3/165, 2/200, 5/235x3, 15/120
MP: 5/45, 5/60, 3/75, 2/90, 5/110x2, 4/110, 12/55
Pendlay: 5/65, 3/85, 2/105, 5/125x3, 12/85
Pull-ups: 8, 6 w/ 118lbs assistance
Prones: 45s, 20s, 30s

Ok. I've attempted 110lb MP 3 times, so it looks like I'll drop off 10% and go at again next Wednesday.

Had measurements taken and body fat checked today - I'm at 18% now. Some of my measurements went down; some stayed the same; bicep went up an inch.

Here's the workout portion of my routine; I've left off the standard warm-up.

Sun
Squat - 5, 5, 4 @ 245
BP - 5, 5, 4 @ 175
DL - 5 @ 295
dips - 1 x 8 w/ 112 assisted weight
abs - pull downs - 1 x 8 w/ 20lbs
treadmill - walked for 30 minutes while chugging protein shake

Tues
Squat - 3 @ 255, 4 @ 245 and 1 @ 235 - bar felt extremely heavy, lower back pain when unracking the weight
MP - 5, 4 and 2 @ 110 - weight is personal best when I get my 5
Pendlay - 3x5 @ 140
pullups -1 x 8 w/ 112 assisted weight
abs - NS - 1 x 8
treadmill - walked for 30 minutes while chugging protein shake

Thurs
Squat - 3x5 @ 240
BP - 5, 4 & 2 @ 180 - personal best when I get my 5
DL - 295 felt to heavy, pain in lower back

I've learned a bit from the last time I made a go at weight training. Now, I'm focusing on learning nutrition. If anyone could provide or point me in the direction of a sample menu that I can use and adapt to my tastes, I'd GREATLY appreciate it.

Sun:

Squat: 3x5 @ 185 - I lowered the weight due to new position. The new position is really uncomfortable (low bar position as I've been doing it in the top position). There's extreme stretching in my back, arms and wrists. I want to continue performing squats with the new position. How do I do this properly until I can get myself properly stretched out?

MP: 3x4 @ 110 - personal best and focusing on form.

Pendlay: 3x5 @ 140 - new personal best; no issues that I'm aware of.

1 set of 8 each of Dips, Back Extensions (Fitlinxx machine) and NS situps followed work out and 30 minutes of walking on treadmill while downing a shake. I did light walking, and it felt good.

The only problem I have right now is getting the right stretch to maintain new squat position without the discomfort.

Here are pictures of bar position for my squat. Apparently, I believe I was trying to set it too low previously. This week was much better with squatting. I've noticed that with squeezing upper back and deep breath before starting, it seems to working my lower back more than before.

Let me know if these are clear enough to determine whether the bar is too high or just right. This weeks stats are:

Sun
Squat: 3x5 @ 185 lbs
MP: 3, 4, 4 @ 110
Pendlay: 3x5 @ 140
Pull ups: 1x8 w/ 112lbs assist
NS sit-ups: 1x8
Back extensions: 1x8 @ 50lbs - just enough resistance to give a good push and stretch my back. Only using this for stretching back out to encourage recovery.

Tues:
Squat: 3x5 @ 205 lbs
Bench: 3x5 @ 180 - this was personal best. The bar moved slow, and I am wondering if I need to go up by 5 as I have been or go up 2.5.
DL: 1x5 @ 275
Dips: 1x8 w/ 112 assist; felt a lot easier than previous sets.
Pulldowns: 1x8 @ 50lbs
BackExt: 1x8 @ 50lbs

Th:
Squat: 3x5 @ 215 lbs
MP: 5,5,3 @ 110
Pendlay: 3x4 @ 145
Back Ext: 1x8 @ 50
Pullups: 1x8 w/ 112 assist
NS situps: 1x8

Should I give my MP one more shot at 110 or back off just a little and try again?

Edit: How's that? The original photo showed the right orientation when I saved it; not sure why it turned. I saved it to the lowest size possible for original post and to the allowed size; didn't not see that it was that big. I found the sizing tool this time. Curious - how did you post to my journal directly?

They're way too big. Reduce them to about 50KB, rotate them and edit them in.

The position looks OK to me.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Sun -

Squat: 3x5 @ 225; realized when I was going up a few weeks ago, form on the higher weight was a bit wobbly for the last couple of reps, and I didn't pay attention to that fact and still went up on my weight. I will be paying more attention making sure each rep is the same with respect to form before moving up.

BP: 5, 3, 0 @ 185; 1st attempt at this & personal best. If I hit it next time, then I'll continue as is; if I miss, I will attempt again and start moving up by 2.5lbs rather than 5lbs.

DL: 1x5 @ 300; nice & smooth

Back Ext: 2x8 @ 50lbs - just to get a good stretch. I have to use a sitting machine rather than the standing version.
Dips: 2x8 w/ 112lbs assist
Ab Pulldowns: 2x15 @ 50lbs

Tues:
Squat: 3x5 @ 235
MP: 5,4,2 @ 110 - will be backing this off a tad
Pendlay: 3x5 @ 145 - new personal best
Back Ext: 2x8 @ 70lbs
Pullups: 2x8 w/ 112lbs assist
NS: 8, 4

Thur:
Squat: 3x5 @ 240
BP: 5,5,4 @ 185 - was heavy and bar speed slow
DL: 1x5 @ 315
Back Ext: 2x8 @ 70lbs
Dips: 2x8 w/ 112lbs assist
Ab pulldowns: 2x15 @ 50lbs