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Iron Man
07-02-2008, 10:37 PM
I have been lifting for about 2 years on and off. The off part mostly due to rowing season, which I won't be doing anymore. When I started i was 5'7.5" and a skinny 110 lbs. I am now 5'9" and 150 lbs. I made my own fullbody routine with two different workouts, which is as follows:

Workout A:
Abs
Squat
Bent Over Rows or T-Bar Rows
pullups
Benchpress
Close Grip Benchpress(partials) or weighted dips
lateral raises

Notes: I have no set movement for abs. I just do whatever I feel like. I do back very hard on this day, so there is no direct bicep work.


Workout B:
Abs
Deadlift
Seated Cable rows
Benchpress
Seated incline DB Curls
BB Overhead Press (partials)
1 arm static holds

Notes: Again, no set ab movement. Because of how tired the deadlift works my lower back, I don't do bent over rows or t-bar rows. I alternate the seated cable rows with wide gripped pulldowns, or do 2 sets of one and one set of the other. I do partials on overhead press because if I use full ROM it hurts my shoulders. I do the 1 arm static holds with a piece of equipment that my dad made. The plates are held up by something shaped like an upside down T with a chain through a hole in the end and through a PVC pipe just big enough around that my thumb and fingers don't meet.


I have seen good progress with this routine. As of my last workout I benchpressed 170x1 and squatted 225x15. I haven't done max effort on deadlifts yet.


I want to bulk up to 170 for now. Once I reach that, I'll set new goals. I'll posts pictures of myself later tonight or tomorrow.

Iron Man
07-03-2008, 02:30 PM
I took these pictures in my basement/gym today.

Front relaxed:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2020.jpg


Back relaxed:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2021.jpg


Front flexing:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2023.jpg


Flexing lats:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2025.jpg


The guns:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2026.jpg


The guns 2:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2027.jpg


The wheels relaxed:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2030.jpg


The wheels flexed:

http://i312.photobucket.com/albums/ll324/thatonedude9215/100_2031.jpg

Iron Man
07-04-2008, 10:14 PM
Friday July 4, 2008

1) cable crunches
91x12
91x12

2) deadlift
135x8
185x5
225x5
235x4

3) seated cable rows
121x8
116x8
101x10 (slow)

4) benchpress
150x3
150x1
145x5

5) seated DB curls
45x6
40x9
40x9

6) BB overhead press (partials)
135x12
135x12
135x12

7) 1 arm static holds
75x60 seconds



Notes: I didn't feel very strong today, and it showed on my benchpress and seated cable rows. I think it's because I wasn't eating enough after my last workout.