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Compac19
02-11-2008, 07:28 PM
It's time to get back in the gym again. My last real workout occured 05/05/2005. Well I'm older (41) Currernt weight 165lb and once again out of shape. I hope to get back to where I left off during the next eight weeks, then move on to some new pr's.

My old journal was under the name Boats, linked below. Basically all I am looking to do short term is to get back to 225x10 Squat and 180x10 Bench.

In the four workouts since getting started I have(as expected) been making steady gains. I hope I can meet my short term goal by the end of March.

02 Feb
Squat: 140x10 160x10
Bench: 140x10 140x10
DB mil press: 25'sx10 25'sx10
DB rows: 30'sx10 40'sx10
DB curls: 30'sx10 30'sx06


06 Feb
Squat: 165x10 165x10
Bench: 155x10 155x08
DB mil press: 25'sx10 25'sx20
DB rows: 40'sx10 40'sx20
DB curls: 30'sx10 30'sx06

08 Feb
Squat: 185x10 185x10
Bench: 160x10 160x06
DB Mil press: 30'sx10 30'sx10
DB rows: 50'sx10 50'sx10

11 Feb
Squat: 195x10 195x07
Bench: 165x10 165x07
DB Mil press: 35'sx10 45'sx10
DB rows: 60'sx10 60'sx10

Plan to start exchanging deads for squats on Wednesdays from here on out.

Compac19
02-14-2008, 05:46 AM
13 Feb
Bench: 170x10 170x07
DB Mil press: 45'sx06 40'sx06
Tri pushdowns: 125x10 125x10
First day of Deads: 135x10 135x10

Compac19
02-15-2008, 03:07 PM
15 Feb

Bench: 135x10 185x07 185x05 135x10
Tri pushdowns: 125x10 125x10
DB rows: 60'sx10 60'sx10
DB mil press: 45'sx07 45'sx06

Short on time, squats will have to wait until tomorrow.

Compac19
02-16-2008, 10:23 AM
16 Feb

Squats:
070x10
120x10
170x05
200x09
170x10

Compac19
02-20-2008, 02:55 PM
20 Feb

Bench: 135x10 185x08 185x05 135x10
Squat: 135x10 205x10 205x10
DB rows: 55'sx10 55'sx10
DB mil press: 45'sx10 45'sx06
Tri pushdowns: 140x10 140x10

Compac19
02-22-2008, 02:31 PM
Hit the gym with the intention of doing another round of 205x10(2) but as I was loading up after a 135 warm-up set I decided to try for a couple of 5-6 rep set of 225 instead. It was a good call as I was able to get two good 10 rep sets. I widened my stance a few inches from shoulder width, squatted below parallel.

Squats: 135x10 225x10 225x10

After the squats hit the bench and wasn't able to perform moore than 3 reps at 185 :( put the bench on hold until tomorrow.

Took a ten min brake and then finnished up my workout

DB row: 60'sx10 60'sx10
DB mil press: 45'sx10 45'sx10
Tri pushdowns: 155x10 155x10

Felt real good to squat for reps with two 45's on each side, now I need to work on getting my bench up to 200lb x10 working sets.

pender45
02-22-2008, 08:20 PM
Nice squat day. Yeah maybe we'll get to bench some tomorow.:strong: Hope you can keep up lol

Compac19
02-25-2008, 04:59 PM
25 Feb

Bench: 135x10 185x04 175x10 175x08
DB Bench: 55'sx14 55'sx12
DB rows: 60'sx10 60'sx10
DB mil press: 50'sx09 50'sx06
Tri pushdowns: 155x10 155x10

Saving the Squats for Wednesday, thinking about adding shruggs good mornings and pullups to my routine and moving to a two day split. I will continue on a M, W, F schedule and will perform each day of the split six times per month.

Any suggestions for a better way to split these exercises?

1. Squat, Good Mornings, Shruggs

2. Bench, Rows, DB Mils, Tri pushdowns, pullups.

Compac19
02-27-2008, 04:09 PM
27 Feb

Short workout with main goal of solidifying squat gains.

Squat: 135x10 225x12 225x12

Shrugs: 135x10 225x05 225x05 135x15

Chin-ups: 7, 6, 4,

Compac19
03-06-2008, 05:04 AM
06 March

Missed two workouts due to feeling a bit under the weather.

Squats: 135x10 225x15 225x10

Bench: 135x10 175x10 175x07

Chin-up's: BWx07 BWx06

DB press: 45'sx10 45'sx10

DB rows: 55'sx10 55'sx10

Tri pushdowns: 155x10 155x10

Compac19
03-08-2008, 03:58 PM
08 March

Bench:
070x08
120x08
180x05 (5)
135x15
090x20

DB Rows:
40'sx10 (5)

DB Mil press:
40'sx10 (2)
40'sx08
40'sx07
40'sx06

Compac19
03-10-2008, 04:24 PM
10 March

Squats:
135x10
225x15
225x06 (3)

Chin-up's:
BWx8 BWx6 BWx4

Sit-ups:
15 (2)

Crunches:
15 (2)

Compac19
03-10-2008, 05:52 PM
Three day body weight average 171, up 6lbs since 02 Feb. My goal is 175lbs by the end of the month.

Compac19
03-12-2008, 04:16 PM
12 March

Bench:
045x15
135x08
185x05 (4)
185x07
135x18
045x35

Seated Dip machine:
090x10
180x6 (3)

DB Bench:
060'sx10 (3)

Sit-ups:
30 (2)

Crunches:
30, 20

Compac19
03-15-2008, 01:08 PM
Sunny day, perfect for maxing:

Bench:
070x10
170x05
190x01
210x01
230x01
240 no
240 no
235x1 (PR)
190x05

Felt good so I decided to mess around for a bit.

DB curls:
15'sx20
40'sx5 (5)

DB Tri extensions:
15'sx10
25'sx06 (4)

DB Military press:
40'sx10 (3)

Compac19
03-16-2008, 02:43 PM
Sit-ups:
30 (2)

Crunches:
30 (2)

Speed walk:
20 minutes

Compac19
03-17-2008, 04:03 PM
17 March

Squats:
045x10
135x10
225x10
235x06 (2)
235x08

Chin-ups:
BWx08, BWx08, BWx05, BWx05