View Full Version : Lets See What Happens

08-05-2007, 02:52 PM
I've learned alot from reviewing other lifters workouts. Thought I would post my workouts and hopefully help others as I have been helped.

Anyway, my stats are:

Height: 6'1"
Weight: 245
Bench: 430 (raw, touch and go and this was after fours hours of sleep!)
Squat: 500 (raw, with just a belt. I was one of those lifters who thought running woould help with the leg strenght. Live and learn.)
Deadlift: Unknown. Haven't and never will max out. Last two times I did it, I couldn't lift for a week!

Short Term Goals:
In six weeks I have a bench only meet. Last year I did 405, would like to bench 440 for the meet.
Drop down to 235-240 for the meet.

Long Term Goals:
500 bench (raw)
600 pound squat (raw)

I will track workout, diet and sleep. With two very young kids, the sleep one is tough. However, the better I sleep the better I lift.

Lifting Routine:
Day One: Heavy bench with some tricep work
Day Two: Heavy back with some shoulder work
Day Three: Light leg
Day Four: Light bench with heavy triceps
Day Five: Heavy shoulder with some back
Day Six: Heavy legs

Workout last about an hour. After 4-6 weeks, I will go all week very light. Then start it up again. Typically I do a 5x5 routine, however, in preparation for the bench meet I have lowered my total rep count and added weight.

08-06-2007, 10:23 AM
August 6, 2007

Slept around 8 hours....Pretty good for me.

Bench Press :
bar x 10 reps
135 x 10 reps
225 x 10 reps
315 x 5 reps
355 x 5 reps x 5 sets..2 1/2 minutes rest b/t sets. Next 5x5 workout, move to 365

Decline Bench:
325 x 8, 7 and 6. 90 second rest b/t sets.

Incline Dumbell
90 x 10, 10 and 10.

15 minutes of cardio. Total workout lasted around 50 minutes.

08-07-2007, 05:54 AM
Exceptional benching, on the mark for that upcoming bench meet.

08-07-2007, 10:10 AM
Thanks for stopping by

08-07-2007, 10:14 AM
August 7

Slept around 5 1/2 hours. The storms woke up the kids....Oh well.

Weight: 244
Total Gym Time: 60 minutes.

Bent Over Row : Wide grip,,,pinkies on ring. Trying to have the same grip as bench....90 second rest b/t sets
245 x 8
255 x 8
275 x 4
285 x 3
255 x 6
225 x 8
Lotta volumne, but it felt good today.

Pull Downs
230 x 8
240 x 7
250 x 5
230 x 8

Face Pulls
160 x 8
170 x 10
190 x 8
215 x 8

Front Shoulder Raises (each Arm)
32 x 8
42 x 8
47 x 8, two sets

Lateral Raises
50 x 8, four sets

15 minutes of cardio

08-08-2007, 06:05 AM
Good back & delt session, numbers are ace.

08-08-2007, 10:29 AM
Thanks Coco

August 8

Wt: 244

Today is leg day. Felt like doing something different. Didn't workout the way I wanted.

Had set 405 for squats. Going to do 10x3 with a 60 second rest. After the thrid set, I felt a sharp pain in my right knee. In fact the three sets I performed did not feel quite right. From setup through executiion I felt off.

Anyway, after that third set, I shut it down. Will try again on Saturday.

Sucks getting old.

Legs today

08-09-2007, 10:11 AM
August 9

Wt: 245
Slept around 7 1/2 hours
Knee was very sore...no swelling.

DE Day
235 8x3 with a 60 second rest.
365 x6 made an adjuestment to shorten my stroke b/t rep 4 and 5. Next time I have to remeber...With this adjustment 8 reps should be doable

Lotta volumne
JM Presses: 140# 4x8
Close Grip Bench, elbows tucked: 260# 3 x8
Tate Press: 52# 3x8
Tri Pushdown with Straight bar: 90#x8, 100# x 8, 110#x8

15 minutes of cardio

Felt good, as noted by volumne

08-10-2007, 04:59 AM
Like those strong numbers on the bench, looking super.

08-10-2007, 05:43 PM
Wt 243
time in gym: 45 minutes

Standing Military Press:
135 x 8
155 x 8
165 x 8
165 x 6
135 x 6 (right after the last set)
Next week, add 10#

52# 4 x 8

Pull Ups
4 set x reps 8 BW
Next time, #25 plate

Front Pulls, Wide Grip
180# 4set x8 reps

Felt tired from the workouts earlier this week.

08-10-2007, 07:56 PM
1st of all, welcome to the journals section, and 2nd, damn boy you are strong! How old is considered old?

08-11-2007, 06:48 AM
1st of all, welcome to the journals section, and 2nd, damn boy you are strong! How old is considered old?

Thanks fot stoppoing by the and the compliment. I am 41.

08-11-2007, 06:45 PM
Impressed with the pullups at your weight...way to raise up on the millies.

08-13-2007, 10:13 AM
Saturday: I had a choice of lifting or go swiming with my kids. Kids won out (Always will). Knee felt good, but I wanted to give it additional rest.

Monday August 13, 2007
Wt: 245

Bench Press - Three minute rest b/t sets/
Warmup Bar x 20, 135 x 10, 225 x 10, 315 x 5

365 x 5, 5, 4, 4, 3.
I think I could have done added one rep to the 4's, however, I don't have a spotter and I didn't want to push it....I always had a mental barrier with 365 and reps. Just could not perform them with confidence. I think I am past that.

Finished it out with 315 x 8

Incline Bench Press
1st time I have done these in 14 months. 90 seconds rest b/t sets
225 x 8
245 x 6, 5
225 x 5
I think I will rotate them in and out of my workouts.

Dips - 90 seconds of rest
BW x 12
+45 x 10
+55 x 10
+70 x 10
Will start with + 90 next time

Tricep Pushdown - 90 seconds of rest.
100 x 10
110 x 8
120 x 8, 5

Tommorrow back and shoulders.

08-14-2007, 05:18 AM
Awesome chest & tricep day man.

08-14-2007, 10:12 AM
Thanks Coke. I viewed your journal and geez, your Rows inspired me today.

I decided to use straps for the 1st time (ever), and holy S%$T,,what a difference in weight.

Sleep: 7 hours
Weight: 245
Workout Time: 1 hour

Bent Over Row w/Straps-2 minute rest
225 x 8
275 x 8
295 x 7
315 x 6
325 x 5
Unbelievable difference b/t straps and no straps. W/Straps I no longer had to "worry" about grasping the weight, rather, just performing the workout. Next work out I will start with 315 with the straps.

Lat Pull Down -90 second rest
240# 4 sets x 8 reps

Face Pulls
190 x 8
215 x 10,10,10

Front Raises
42 x 8
47 x 8
52 x 8
57 x 6
Will start with 52 next time

Lateral Raises w/ Dumbells
52# x 8
57# x 8, 8

15 minutes of cardio.

08-15-2007, 04:54 AM
Tired from last two workouts. H/o felt good once I got in the groove. Will go heavier next week on the squats.

Wt: 243
Slept: 8 hours

Squat: 315 4 x 8 with a 2 minute rest. Discovered the wider stance was affecting my knee. did these with a more narrow stance.

GM: 225 4x8 with a 2 minute rest

Front Squat: 225 4 x8 w/ a 2 minute rest.

was going to some extension, but the machine was taken. I need to get to the office early anyway.

08-15-2007, 05:43 AM
No doubt about it dude, got to use those straps when doing heavy rows, deads and shrugs...great effort.

08-16-2007, 03:01 PM
Slept 7 hours
Wt: 243
Woke up and my knees where hurting. Hopefully this will wear off.

Light day today. Actually felt good. Deload is coming up soon.

Bench 245# 8 x 3 One minute rest. Form felt really good.
365#x7 Felt good

145# 4 x 8

Tate Press
57# 4x8

15 minutes of cardio

Overall workout lasted about 45 minutes. Little stiff from the last three workouts.

08-17-2007, 05:54 AM
Excellent session with those pressing sets bro.

08-18-2007, 04:37 PM
Skipped Friday's workout.....Did it on Saturday

185 x 5
185 x 3
165 x8
165 x 8

Lat raises
57m 3 x 8

Done w/ shoulders


Face Pulls
215# x 8

That is it...

08-18-2007, 05:34 PM
Wide grip,,,pinkies on ring. Trying to have the same grip as bench....90 second rest b/t sets

does having the same grip as your bench help your bench strength?

numbers are looking great man

08-18-2007, 05:52 PM
Fine effort throughout bro.

08-19-2007, 07:42 AM
does having the same grip as your bench help your bench strength?

numbers are looking great man

Thanks NHLfan,,,,,

I use the same grip as my bench for two reasons:
1. Yes, I feel it helps with the bench. When I bench I like to try and touch my shoulder blades together and flex them. I feel this gives me tremendous drive when lifting the weeight the 1st 6 inches or so. To me, when I execute it properly, it feels like I have springs in my back

2. The wider the grip, the more iso on the back, and the less on the bicep. Narrow grip hits the bicep too much for want I want to accomplish.....

08-19-2007, 01:27 PM
Interesting. Thanks for the info.

08-19-2007, 01:34 PM
strong stuff here. what are your diet stats looking like. At 245, your cutting calories are around 3750?

EDIT: ...around 3,500?

08-20-2007, 10:08 AM
Monday, August 20

Wt: ?
Workout Time: 50 minutes or so

Orginally I wanted to go light,,,,but I threw in some heavy reps...
Bench Press:
135 x 20 Warmup
225 x 10 Warmup
315 x 10
315 x 10
405 x 2
405 x 1
365 x 3
315 x 10

BW x 10
BW + 45 x 10
BW+90 x10, 7

Incline DB-Just wanted to get through these. Not alot of effort
67# 8, 10

Trciep Pushdown
90 x 8,10,10

Not a bad workout. I fought a cold over the weekend. Hopefully I am at the end of it.

08-20-2007, 03:31 PM
strong stuff here. what are your diet stats looking like. At 245, your cutting calories are around 3750?

EDIT: ...around 3,500?

Thanks for stopping by. My short term weight lose goal is very modest. 240 by the middle of September (Bench meet)

Regarding calorie counts, I last counted them a year ago. Maintenance of 3,750 is about right. I eat the same things everyday (drives my wife nuts), so all I will do is remove one component of my diet. 240# no problem.

However, when I want to get to 225#, I will track my diet much closer.

08-20-2007, 04:30 PM
I'm curious to know why it drives her nuts. Does she feel like she has to eat what you eat? That's funny, nonetheless.

08-20-2007, 05:19 PM
your an animal

08-20-2007, 05:45 PM
Way to balance everything together Magilla. I must say I am a bit jealous of how you are able to dedicate time to your family and still be very productive in the gym. (Especially on less than eight hours of sleep!)


08-20-2007, 05:56 PM
I'm curious to know why it drives her nuts. Does she feel like she has to eat what you eat? That's funny, nonetheless.

nuh, she eats what she wants,,,,,She finds my diet boring (which it is)

08-20-2007, 05:59 PM
Stumprrp and ADt
Thanks for stopping by.

Stumprrp, those are great # at your age. Keep up the god work.

ADT-Yeah, it is hard, but it is worth the balance. Nothing is more important than my family....

08-20-2007, 06:08 PM
thanks man hopefully one day ill be at a 430 bench haha.

08-20-2007, 06:53 PM
thanks man hopefully one day ill be at a 430 bench haha.

Man, at your age, you are so closer than you think. I hope to surpass my 430# in about 3 weeks,,,,I think I will be 440 or a little beyond...450# would be a beautiful thing.

08-20-2007, 07:58 PM
yeah, i know how it is, eating the same thing everyday. It's really easy to space out, move the mouth and BAM, the meal is gone.

08-21-2007, 06:19 AM
Huge dips and benching sets dude.

08-21-2007, 03:00 PM
Huge dips and benching sets dude.

Thanks Coke,,,I have to stop by and view your latest! I am sure impressive as usual....

Today WT: 245
Bent Over Row
315 x7
335 x 6, 6, 5
275 x 7

250 x 7, 6, 6
240 x 6

Faec Pulls with rope
190 4 x 8

Front Raises
52# 4 x 8

Lateral Raises Strict Form
42# 4 x 8

Total time was 55 minutes. Back portion was good,. Shoulders felt tired.

08-21-2007, 04:05 PM
Crazy awesome strength man, nice benching and rowing.

08-21-2007, 05:44 PM
nasty rows dude. keep up the hard work.

08-22-2007, 05:29 AM
Go ahead with it bro, making strides with the bb rows and pulldowns.

08-22-2007, 06:42 AM
Nice rows. You're definately going for that next level.

08-24-2007, 10:06 AM
Haven't had time to post.

Wednesday Leg Day
Squat 3 minute rest b/t sets:
315 x 7, 7, 7, 5
365 x 7

225# 4 x 8

Leg Extensions (Didn't feel like doing front squats)
90 4 x 8

Overall felt OK. Knees hurt the next day or two, but not as much as in the past. Went very wide for the 1st time, and it seemed to help

08-24-2007, 10:10 AM
Wt: 242
Slept well....

Bench Press (60 seconds b/t sets)
255= 8x3
365 x 7 I think I can hit eight reps after some rest....
On the 7th rep I came off the chest great, but slowdown on the top half. Will throw in some board presses soon.

JM Press (90 seconds b/t sets)
155 4x8 Felt really good on these.

Close Grip Bench (90 seconds b/t sets)
255 8, 7, 6

Tricep Pushdown

Overall felt very good. In two weeks I will max, I beleive I have 445# in me, and possible 450+. Then a weeks rest and the bench comp.

08-24-2007, 10:13 AM
Friday August 24
Wt 243
90 seconds of rest b/t sets
Shoulders are getting tired. Rest soon.

MP w/Dumbells
67# x 8
77#6, 7,6

Dumbell Front Raises Lying on a Bench
#22 4x8
1st time for these. Felt OK. I will try agin next week. I think they required more effort than a standing raise.

LAteral Raises
47# Slow and Strict
47# 3 x 8

Chin Ups with Plams Facing each other
BW x 8
BW+25# 7,7,5 right to BW anf 4

Face Pulls
205# 4x8

Need to the weekend to rest!

08-25-2007, 08:15 AM
Great update, nice numbers throughout those sets.

08-27-2007, 10:16 AM
Thanks Koke

Monday ME on Bench
WT 245

I incorporated boards for the first time. Never done them before...

Warmup: 135 x 15, 225 x 10, 315 x 3

All Three Boards:
365 x 5
405 x 5
425 x 3
445 x 2
455 x 2
475 x 2
Next time I do three boards, I will start with 455#. I should get 500# easy on the press.
Also, next week I will do two boards.

Regular bench press 315 x 8, 6
After the board press I tried to rep out 365. No deal there. Those presses took alot out of me. I struggle to get 1.

New Exercise as well: Don't know what you call it, but I press the dumbbell (palms facign each other) then when the db is by my chest, I move the db to my ears, then move back and push. Saw it on the Westdide video going around.

52# 7, 8, 8

BW x 10
BW +90#, 8,8,8

Overall felt OK today. I am anxious to try the 2 board press and see how things go. Will definatly add boards to my benchiong routine.

08-27-2007, 01:39 PM
Impressive 3 boards and regular benching, fine dips too man.

08-27-2007, 07:25 PM
Those are some huge numbers you are pushing. When is your meet? Is it only a bench meat?

08-28-2007, 10:23 AM
Coke and bjohnso thanks for stopping by. The three board sorta freaked me out. I had never done those before, and having that much weight over you is konda un-nerving.

Bjohnso, yes it is a bench only meet. Thus the emphasis on bench....Janaury I will do a push/pull meet.

Today Workout:
WT: 246
Today is the day I strat drinking protein shakes (w/strawberries and bananas) for lunch. Two weeks of those will get me down to 237 or so.

Bent Over Rows:
315# - 7,7
335# - 5
355# - 4
385# - 2
315# - 5
These felt good.

Pullups, all BW. 4x8
Face Pulls 190 4x8

Front Raises on Bench
27# 8
32# 8,8
Standing Raises
52# 8, 8

Lateral Raises: 57#8,8,8

08-29-2007, 06:08 AM
The back attack is super, good job man.

08-30-2007, 10:12 AM
Thanks Coke

Took wednesday off. Will do legs on Saturday. I am going to change up my routine in a few weeks. Routine will be a four day a week routine.

Today was ME Bench
260 8x3 with a 45 second rest b/t sets

JM Press
160# 4x8
Tate Press
57# 2x8
62# 2x8

Screwed around with some tricep pushdowns and then called it quits.

08-31-2007, 12:24 PM
Great pressing sets with minimum rest between sets.

09-09-2007, 01:10 PM
great lifts! very strong

as for your knee pain are you wrapping them at all?
i use neoprene knee sleeves and they do a good job on keeping the pain away

10-03-2007, 05:59 AM
Been real busy the last few weeks. Did the bench comp a few weeks ago. Hit 410 easy. The lift off on ther 425# was not so good. Took me awhile to control it, but still managed to hit it. Got buried by the 440#. Form was way out of whack. Biggest problem was not expanding my chest after lift off. Will try again in Janaury.

10/01/07-Workout was murderous. Finally have some people in the gym who can spot me.

315 x 3
365 x 5
400 x 1
430 x 1
385 x 2
365 x 3
315 x9,8

DB Flat Bench
80# 14, 10,10

And here is what killed me,,superseted 3 board bench press and tricep pushdowns
3 bd, close grip bench press: 315 x 5,3,4,5
Tricep Pushdown: 100 x 8,8,8,8

Front DB Raises: 57# 8,8,8

Crunches 20,20,20

That is it. It is now Wednesday morning and I can still feel this workout.

10-03-2007, 06:02 AM
Ocotber 2, 2007

Very stiff and tired from Monday's session. Did a light squat and back day.

Box Squats 250 5,5,5,5,5
Reg Squats: 315 8,8,8
Leg Extensions (Haven'tt done these in years) 110: 8,8,8

Pullups (BW) 8,8,8
Face Pulls: 215 8,8,8

I went to a clients' site for a visit. Slept for 1 1/2 hours in the car.

10-03-2007, 10:13 AM
Impressive back-to-back sessions...you're one of the strongest guys around, especially on the bench.

10-04-2007, 05:18 PM
Thank Coke

Today was a light day. 4 hours of sleep.

Bench 225 8x3
Superset JMs and Tate Presses
JM 145 x 8,8,8
TP 52# 8,8,8
Tri Pushdown 215# 8,8,8,8
Crunches 20,20,20
10 wlak on 7.o Incline

10-05-2007, 10:20 AM

Squat: 315# 8,8,8,8
Zerchers 135# through 245# 8,8,8 Never did these before. More or less an experiment. Went OK.
Leg Press: Just loaded wieghts, not really sure. 8,8,8 in terms of reps.

Bent Over Rows 315# x 8,8,8,8
Pull Downs: 240# 8,8,7
Face Pulls 215# 12, 11, 10

Off this weekend!

10-06-2007, 08:46 AM
Ace leg and back work dude.

10-06-2007, 08:52 AM
still a strong mofo

10-08-2007, 03:19 PM
Thanks Stump
Bench Day

Bunch of warmups, then:
2 Bds
405# x 2
425# x 2
445# x 1
465# x 1 (PR)
470# x 1 (PR)
435# x 1, 2
405# x 2

DB Press 80# 16, 12
Superset trcis with:
CGBP w/2 bd 314#: 6,5,4,4 and
tricep pushdown 110: 8,8,8,8

Real good workout.

10-09-2007, 05:09 AM
Super benching PRs bro.

10-10-2007, 10:18 AM
Tuesday, back and decided to add DL back into the mix. My form on DL's sucks ( have hurt my back twice in the last six months). This time I am starting with low weight and more on an emphasis on keeping the hips and should rising at the same time, head up, and not rounding my back. Kinda embarassing with the weight, but I want to add DLs, and not hurt myself.

My biggest problem is I prefer Sumo style, however, it places alot of stress on my knee. I am still adjusting to the normal DL style.

DL 225 5x5
GMs 4x8
Pullups 10,9,8
Face Pulls 120 8,8,8
15 minutes of cardio.
Short workout. However, I do feel some muscle fatigue in my back, which is good. DLs went very well. I will add weight every week, probably in increments of 10#. Just to ensure I maintain my form.

10-11-2007, 10:13 AM
Easy workout today

Bench 235# one minute b/t sets 8x3
Military Press, one minute b/y sets: 135 3x8
Front Raises 62# 8,8,8
Tricep Pushdown 120# 8,8,8,8
JMs 150# 8,8,8,8

20 Minutes of Cardio.

10-11-2007, 12:48 PM
Looking strong good luck with your goals

10-12-2007, 06:46 PM
Deads 5x5
Been working on form. Went up 50#s for the last two sets. Maintened form,, etc. Only problem was I split my pants..

Bent Over Rows
315 x 8
365 5,5,5,5
315 x8

Pulldowns 240 8,8,8

Face Pulls 120 8,8,8,8

Wanted to add GMs, but ran out of time.

10-13-2007, 12:18 PM
Fine rowing and all guy.

10-16-2007, 10:17 AM
Lifted Sunday, Heavy Bench with my brother.

Didn;t keep track of what I did. But it went something like this:

405# x 4, 4
365# x 5
315# 12, 10

Dumbell Bench 70# 20,20,20

Triceps stuff.

Took Monday off

Started with DL
8 sets of 3. Worked on form and explosion. Felt the form was fine. Will move up in weight.

Good Mornings 8,8,8,8

Pullups 12,10,9
Standing Rows (Don't know the name) 140# 8,8,8,8

15 minutes of cardio.

Overall felt good.

10-17-2007, 05:24 AM
Lifted Sunday, Heavy Bench with my brother.

Good deal - having a brother to bench with can't be beat, that's like a built in training partner.

10-18-2007, 06:31 PM
you are right Cocoa, 1st time we lifted together in 10 years.

Today was Me day

Bench: 245# 8x3 45 seconds b/t sets, and paused them
Military Presses 155# 8,8,8
Fronts" 62# 10,10,10

Supersetted triceps Tates Press and JMs

Tates 57# 10,10,10
JM 145# 8,8,8

bunch of situps. Ok workout.

10-19-2007, 10:16 AM
October 19

Bent Over Rows
315# 8
365# x5,5
375 x 5, 5
315 x 8,8

LAt Pull Downs
245# 8,8,8
Face Pulls 180# 8,8,8,8 Will go up 10#

Felt like squatting today
315 x 8
355 x 8,8,8
Form was very good. H/o due to time contraints, did all of the above in about 10 minutes.

10-19-2007, 10:24 AM
Killer effort in a ridiculously small timeframe - :thumbup:

10-22-2007, 05:16 PM

2 bd
405 x 3,3,3,3
425 x 1,1
455 x 0 Just got stapled.
315 (no bd) x 12

DB Press 80# 20,20,20

CGBP on 2 bd superset with pushdowns

315# x 7,4,4,4
125# x 8,8,8,8

10-23-2007, 05:53 AM
You are one helluva bencher man.

10-23-2007, 09:34 AM
strong benching. Have you ever tried bands, they will really make your lockout strong, I can lockout anything i can get moving, I think some doubled small bands off 2or 3 bd would be the ticket for you.

One other thing that might help you not get baried with the max single is to do some 90 percent benching for like 3-4 sets of 1.

10-23-2007, 05:14 PM
Thanks for the advice Darracq. My biggest problem is I tired myself out with the rep work off the boards. I did waaaaayyyyy to many sets of 3 at 405. Also, may need to deload soon.

I have never used bands. However, I am looking into incorporating them into my workouts.

Today was a DL day
DL 8 x 3 - Did a 60 second rest between sets. I am geeked about my form and the weights are increasing. I beleive I have finally learned to DL with the correct form.

GM 225# 8,8,8,8

Pullups (BW) 12,10,8

20 minutes of cardio.

10-25-2007, 10:29 AM
DE Day

255# on bench 8x3 w/45 seconds
Front Raises: 67# 8,8,8
67# Dumbell Rollovers 8,8,8
JMs 155# 8,8,8

15 minutes of cardio

10-25-2007, 10:33 AM
strong mofo, at least im close to your bench with a shirt! lol.