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Drew92
08-21-2008, 12:02 PM
Hey my name is Drew and this is my journal. I workout at home so some equipment is limited.

Current Stats
Starting weigt:129.6
Height: 5'9
Bench: 170, 145 for 5 reps
Squat: unknown however I got to determined and found a way to start squating
Deadlift: 225
Power clean: 120
Clean and Press: 105
Military press: 80 for 5 reps

Goals
Bench Press: 1.4+x body weight
Deadlift: 2x bodyweight
Squat: 1.5x bodyweight

Routine
Monday-
Squat: 3x5
Bench Press: 3x5
Barbell Row: 3x5

Wednseday-
Squat: 3x5
Military Press: 5x5
Deadlift: 3x5
Power Clean: 3x5

Friday-
Squat: 3x5
Bench Press: 3x5
Barbell Row: 3x5

I will add some other excersies but that is the base routine.

p.s all of this is in lbs.

Drew92
08-21-2008, 12:06 PM
Monday

August 18th 2008

Squat: 5x5
95lbs 5-5-5-5-5
Bench 5x5
145lbs 5-4-4-4-3
Bent-over row 5x5
95lbs 5-5-5-5-5
Pull ups 3x12
0lbs 12-12-12
Skull Crusher 3x12
50lbs 12-12-12

Drew92
08-21-2008, 12:08 PM
Wednesday

August 20th 2008

Squat: 5x5
105lbs 5-5-5-5-5
Military Press 5x5
75lbs 5-5-5-5-5
Deadlift 3x5
145lbs 5-5-5
Power Clean 3x5
105lbs 5-5-5
Barbell Curl 3x12
80lbs 12-12-12

drew
08-21-2008, 12:49 PM
Hey, I thought this was my journal for a second.

Good lifts for your weight bro. Gain some weight and keep lifting heavy!

Twirl
08-21-2008, 04:28 PM
Eat eat eat, your routine looks pretty damn similar to mine. Rippetoe's?? Keep it up though man, these lifts work well together I can attest for that.

Drew92
08-22-2008, 10:41 AM
Friday

August 22nd 2008

Squat: 5x5
115lbs 5-5-5-5-5
Bench: 5x5
145lbs 5-5-5-4-4
Bent-over row: 5x5
105lbs 5-5-5-5-5
Pull ups: 3x12
10lbs 12-12-12
Skull Crusher
55lbs 10-12-12


I took some videos of myself benching. The left arm pushes faster than the right. I tried fixing it. Any advice?

Drew92
08-25-2008, 02:16 PM
Monday

August 25th 2008

Squat: 5x5
120lbs 5-5-5-5-5
Bench: 5x5
145lbs 5-5-5-4-4
Bent-over row: 5x5
110lbs 5-5-5-5-5
Behind the Neck Pull Ups: 3x12
0lbs 12-12-12
Skull Crushers: 3x12
50lbs 12-12-12


I think I missed the bench press 5x5 because I was trying to fix my form on Saturday. The pull ups today felt like they worked my lats really well. Also one more thing, I think I missed the bench press becase I only like 4 or 5 hours of sleep last night.

Drew92
08-27-2008, 03:15 PM
Wednesday

August 27th 2008

Squat: 5x5
125lbs 5-5-5-5-5
Military Press: 5x5
80lbs 5-5-5-5-5
Deadlift: 5x5
155lbs 5-5-5-5-5
Power Clean: 3x5
115lbs 5-5-5
Concentration Curls: 3x15
25lbs 15-15-15

The deadlfts where light I am easing myelf back into them from an injury.The squats where a little hard. I forgot to put a 5lbs plate on one side during the first squat attempt so I took off 5lbs from the other side and added to the side without to level hings out. So basicly I did 2 more sets of squats than I wanted to which wore me out a little bit before the heavier sets.

Drew92
08-29-2008, 12:13 PM
Friday

August 29th 2008

Squat: 5x5
130lbs 5-5-5-5-5
Bench: 5x5
143lbs 5-5-5-5-5
Bent-over row: 5x5
115lbs 5-5-5-5-5

I lowered the weight on the bench pres and completed all sets of 5. Today I squatted my body weight. Big step I suppose. Really only started squatting last Monday.

ryuage
08-29-2008, 01:36 PM
Friday

August 22nd 2008

Squat: 5x5
115lbs 5-5-5-5-5
Bench: 5x5
145lbs 5-5-5-4-4
Bent-over row: 5x5
105lbs 5-5-5-5-5
Pull ups: 3x12
10lbs 12-12-12
Skull Crusher
55lbs 10-12-12


I took some videos of myself benching. The left arm pushes faster than the right. I tried fixing it. Any advice?

post the video

Drew92
08-29-2008, 03:21 PM
post the video

I cant its on my cell phone and I dont have a cable. I think it strightins out when I have more weight on the bar.

Drew92
09-01-2008, 04:22 PM
Monday

September 1st 200

Squat: 5x5
135lbs 5-5-5-5-3
Bench: 5x5
145lbs 5-5-5-5-5
Pull ups: 3x15
0lbs 15-15-15
Dumbbell Curls: 3x15
35lbs 15-15-15
Bent-over Row: 5x5
115lbs 5-5/100lbs 5-5-5
Close Grip Bench: 3x10
100bs 10-10-10

I finially got all 5 sets on the bench. I almost talked myself out of trying the 4th and 5th set. I was nervous if I would get all 5 reps. But I did them anyway with great success.

Drew92
09-03-2008, 04:29 PM
Wednesday

September 3rd 2008

Squat: 5x5
135lbs 0
Military Press: 5x5
85lbs 5-5-5-5-5
Deadlift: 5x5
165lbs 5-5-5-5-5
Power Clean: 3x5
120lbs 5-5-5
Chin ups: 5x5
25lbs 5-5-5-6-8

Drew92
09-05-2008, 05:28 PM
Friday

September 5th 2008

Squat: 5x5
135lbs 5-5-5-5-5
Bench: 5x5
150lbs 5-5-5-3-3
Bent-over Row: 5x5
100lbs 5-5-5-5-5
Barbell Curls: 3x10
85lbs 10-10-10
Dumbbell Bent-over Row: 3x10
50lbs 10-10-10
Hammer Curls: 3x20
25lbs 20-20-25
Shrugs: 3x35
35lbs 35-35-35
Weighted Bench Dip: 3x20
35lbs 20-20-20

Drew92
09-08-2008, 06:04 PM
Monday

September 8th 2008

Squat: 5x5
135lbs 5-5-5-5-5
Bench: 5x5
150lbs 5-5-5-4-4
Bent-over Row: 5x5
115lbs 5-5-5-5-5
Dumbell Bent-over Row 3x12
50lbs 12-12-12
Ez Bar Curls 4x12
80lbs 15-15-15-15
Shurgs 3x30
50lbs 30-30-30

Twirl
09-08-2008, 09:18 PM
Hey famousl keep up the good work man. As opposed to shrugs and bent rows have you ever tried power clings??? They are an awsome compound the incorperate both of those motions. Never gotten a better workout for my traps.

Drew92
09-09-2008, 04:26 AM
Yes i actually do those on Wednesday along with deadlifts. Thanks for the advise.

Drew92
09-10-2008, 07:20 PM
Wednesday

September 10th 2008

Military Press: 5x5
85lbs 5-5-5-5-5
Deadlift: 5x5
175lbs 5-5-5-5-5
Power Clean: 3x5
125lbs 5-5-5
Arnold Press: 3x15
25lbs 15-15-15
Skull Crushers: 3x10
55lbs 10-10-10
Curls: 3x15
35lbs 15-15-15
Shrugs: 3x40
35lbs 40-40-40

My legs were to sore today to even try squats. As for my military presses its the same weight however it was much easier and i had better form.

Drew92
09-12-2008, 05:51 PM
Friday

September 12th 2008

Squat: 3x5
140lbs 5-5-5
Bench: 5x5
150lbs 5-5-5-5-5
Bent-Over Row: 5x5
115lbs 5-5-5-/5-5 130lbs
Curls: 3x15
35lbs 20-/15-15 40lbs
Shrugs: 3x35
40lbs 35-35-35

Drew92
09-15-2008, 05:04 PM
Monday

September 15th 2008

Squat:3x5
145lbs 5-4-4
Bench: 5x5
155lbs 4-4-4-3-3
Bent-over row: 5x5
135lbs 5-5-5-5-5
Pull ups: 3x12
0lbs 12-12-12
Barbell Curls 3x12
85lbs 12-12-12

I wasn't happy with my benching but next time I know I will be better. Also just for fun I tried a chin up with 65lbs and was succesful.

Twirl
09-15-2008, 07:02 PM
nice job on the squat progression man. What are you training for? Your reps seem pretty high man.

Drew92
09-16-2008, 04:28 AM
Thanks. I am training to look better and be stronger. It's cool to see how much stronger you can get. As for my reps being high?

Drew92
09-17-2008, 06:12 PM
Wednesday

September 17th 2008

Squat: 3x5
145lbs 4-2-/5 135lbs
Military Press: 5x5
90lbs 4-4-4-4-3
Deadlift: 4x5
185lbs 5-5-5-5 1x225lbs 1x255lbs

Something about squats just doesn't seem natural. I think I need to get my form down. I set a new deadlift max.

Drew92
09-19-2008, 07:11 PM
Friday

September 19th 2008

Squat: 5x5
135lbs 5-5-/5-4 145lbs-/5
Bench: 5x5
155lbs 4-/10 135lbs-/7 140lbs-/5 145lbs-/3 150lbs
Bent-over row: 5x5
135lbs 5-5-5-5-5
Concentration Curl: 3x?
30lbs 12-15-18
Skull Crusher: 3x?
60lbs 10-10-10
Arnold Press: 3x15
25lbs 15-15-15
Shrugs: 3x35
50lbs 35-35-35

My benching is irratateing me. I suppose I should drop back down to 150lbs and keep getting all five until they are easier.

Drew92
09-22-2008, 03:31 PM
Monday

September 22nd 2008

Squat: 5x5
135lbs 5-5-/145lbs 5-/5-5
Bench: 5x5
150lbs 5-5-5-4-4
Bent-over Row: 5x5
135lbs 5-5-5-5-5
Skull Crusher: 3x8
65lbs 8-8-8
EZ Curls: 3x12
90lbs 12-12-12

Drew92
09-24-2008, 05:32 PM
Wednesday

September 24th 2008

Military Press: 5x5
85lbs 5-5-5-5-5
Pull ups: 3x?
0lbs 20-20-10
Arnold Press: 3x18
25lbs 18-18-18
Cocentration Curls: 3x?
30lbs 18-18-18

My lower back has been killing me in a bad way. I wake up an it feels fine but when its time for bed its killing me. Even on the days I don't workout. So im trying a break from deadlifts, squats, powercleans. I think my main problem is I round my back at the bottom of a squat. Any advise?

Drew92
09-26-2008, 06:43 PM
Friday

September 26th 2008

Squat: 3x5
145lbs 5-5-5
Bench: 5x5
150lbs 5-5-5-5-/8 135lbs
Bent-over Row: 5x5
135lbs 5-8-10-5-10
Incline Bench: 3x?
135lbs 4-5-4

I am haveing lower back pain after sets of squat how should I ajust my form.

Drew92
09-29-2008, 03:26 PM
Monday

September 29th 2008

Squat: 3x5
150lbs 5-5-5
Bench: 3x5
155lbs 4-5-5
Powerclean: 3x5
135lbs 4-5-3
Military Press: 3x5
90lbs 4-5-3
deadlift: 1x5
185lbs 5

Drew92
10-01-2008, 04:48 PM
Wednesday

October 1st 2008

Squat: 3x5
155lbs 5-3-3
Bench: 3x5
158lbs 4-5-4
Powerclean: 3x5
135lbs 5-5-5
Military Press: 3x5
90lbs 4-5-5
Deadlift: 1x5
195lbs 5

Any advice on getting over a military press plateau?

Drew92
10-03-2008, 06:08 PM
Friday

October 3rd 2008

Squat: 3x5
155lbs 5-5-5
Bench: 3x5
160lbs 3-/155lbs 5-/145lbs 7
Deadlift: 1x5
205lbs 5
Military Press: 3x5
90lbs 5-5-5
Power Clean: 3x5
135lbs 5-5-5
Ez Curls: 2x10
90lbs 10-10
Concentration Curls: 2x15
35lbs 15-15

Drew92
10-06-2008, 06:16 PM
October 6th 2008

Monday

Squat: 3x5
160lbs 3-3-3
Bench: 3x5
155lbs 5-5-5
Deadlift: 1x5
215lbs 5
Dumbell Curls: 1x?
30lbs 30

Drew92
10-08-2008, 05:34 PM
Wednesday

October 8th 2008

Power Clean: 3x5
135lbs 5-5-5
Incline Dumbbell Press: 3x12
50lbs 12-12-12
Dumbbell Curls: 1x30
30lbs 30
Skull Crushers: 1x30
50lbs 30

Drew92
10-13-2008, 05:44 PM
October 13th 2008

Monday

Squat: 3x5
160lbs 5-5-3
Deadlift: 1x5
225lbs 5
Power Clean: 1x5
140lbs 5
Dumbbell Curls: 1x30
30lbs 30

Im starting to get burned out I need to remotoviate myself.

Drew92
10-15-2008, 05:38 PM
Wednesday

October 15th 2008

Power Clean: 3x5
135lbs 5-5-5
Dumbell Bench Press: 3x15
50lbs 15-14-13
Military Press: 3x8
80lbs 8-8-8
Pull Ups: 3x15
0lbs 15-15-15
BarBell Curl: 1x15
80lbs 15
Abs: 1

Drew92
10-17-2008, 06:01 PM
Friday

October 17th 2008

Squat: 3x5
160lbs 5-5-4
Deadlift: 1x5
225lbs 5
Bench Press: 3x5
155lbs 5-5-4

Drew92
10-20-2008, 04:27 PM
Monday

October 20th 2008

Mixing Things Up!

Chest Day

Bench Press: 3x10
135lbs 10-10-10
Dumbbell Press: 3x12
50lbs 12-11-12
Flat Flys: 3x20
35lbs 20-20-20
Incline Dumbbell Press: 3x6
50lbs @ 40* 6-5-6
Incline Flys: 3x15
35lbs @ 40* 15-15-15
Dumbbell Curls: 1x15
35lbs 15


* is degrees

Drew92
10-21-2008, 04:04 PM
Tuesday

October 21st 2008

Back:

Pull Ups: 3x15
0lbs 15-15-15
Bent-over Row: 3x10
135lbs 10-10-10
Dumbbell Curls: 3x15
35lbs 15-15-20
Dumbbell Bent-over Row: 3x15
50lbs 15-15-15

Drew92
10-22-2008, 04:11 PM
Wednesday

October 22nd 2008

Legs:

Squat:3x10
135lbs 10-10-10
Deadlift: 2x5
225lbs 5-3

Drew92
10-24-2008, 06:15 PM
Friday

October 24th 2008

Chest

Bench Press:3x?
160lbs 5-/150lbs 5-/140lbs 9/115lbs 11
Incline Dumbbell Press:3x14
50lbs @ 30* 14-14-12

The fourth set of benching was to work on my form. My left hasn't been going as low as my right. Causing my left arm to move up quicker and my right arm to push most of the weight. So I put two strings on each side on the barbell and attached washers on them at the bottom. I measured both side to make them even. I had it set so that the washers would hit the ground and make a noise at the bottom of the bench press. In turn this told me if both sides were coming down at same speed and depth.

* means degrees of incline

Drew92
10-27-2008, 05:07 PM
Monday

October 27th 2008

Squat:3x5
165lbs 5-5-5
Bench Press:3x5
155lbs 5-5-/135lbs 9 (I'm trying to fix my form)
Deadlift:1x10
185lbs 10
Flat Flies: 3x25
35lbs 25-25-25
Dumbbell Curls: 3x15
40lbs 15-15-15

Itsnotaboutme
10-27-2008, 05:25 PM
Hey my name is Drew too!! Except im 5 inches taller and 100 lbs heavier, but hey we have the same name!!

Drew92
10-29-2008, 07:48 PM
Wednesday


October 29th 2008

Military Press:3x5
70lbs 15-15-15
Skull Crusher:3x10
60lbs 10-12-10
Dumbbell Curls: 3x15
40lbs 15-15-15

Drew92
11-01-2008, 05:42 PM
Saturday

November 1st 2008

Squat:3x5
170lbs 5-3-1
Bench Press:3x?(has many as I can with good form)
140lbs 9-8-7
175lbs New Personal Bench Press Record!
Dumbbell Curls:3x10
45lbs 10-10-10

Drew92
11-03-2008, 05:21 PM
Monday

November 3rd 2008

Bench Press: 3x5
160lbs 5-5-/155lbs 5
Pull Ups: 3x15
0lbs 15-15-15
Power Clean: 1x5
135lbs 5
Shrugs:3x30
45lbs 30-35-40

My workouts have been bad for the last couple of weeks I need to pick it up.

Drew92
11-05-2008, 05:07 PM
Wednesday

November 5th 2008

Bent-over Row: 3x10
135lbs 10-10-10
Dumbbell Bent-over Row: 3x15
45lbs 15-15-15
Dumbbell Incline Press: 3x15
45lbs 15-15-15
Squat: 3x10
135lbs 10-12-14
Pull Ups: 3x12
25lbs 12-8-8
Military Press: 3x7
80lbs 7-7-7
Shrugs: 3x30
45lbs 30-35-40

Finally a workout where I feel acomplished. Total time is 1 hour. I tried picking up the pace maybe thats why I did more and did not get bored.

Drew92
11-07-2008, 03:50 PM
Friday

November 7th 2008

Bench Press: 3x8
145lbs 8-8-7
Bent-over Row: 3x8
140lbs 8-8-10
Upright Row: 3x10
70lbs 10-/80lbs 10-10
Skull Crushers: 3x12
60lbs 12-12-12
Dumbbell Curls: 3x10
45lbs 10-7-5

First off I want to say that I dread doing any shoulder work, until today. Wow, upright rows are the way to go.

Drew92
11-10-2008, 04:20 PM
Current Stats
Weight: 141.8lbs
Height: 5'9
Bench: 175lbs, 160 for 5 reps
Squat: 170lbs for 5 reps
Deadlift: 255lbs
Powerclean: 140lbs 5+ reps(having a bent bar is holding me back)
Miltary Press: 90lbs for 5 reps

That puts my big three total around 600lbs. I have never tried a squat max so the total is probelly higher.

Routine
Monday-
Squat
Bench
Bent-over Row
Upright Row
Skull Crushers
Abs

Wednesday-
Deadlift
Powerclean
Military Press
Pull Ups
Flat Flies
Curls

Friday-
Squat
Bench
Bent-over Row
Upright Row
Skull Crushers
Abs

Drew92
11-10-2008, 04:36 PM
Monday

November 10th 2008

Bench:5x5
150lbs 5-5-5-5-5
Bent-over Row:3x10
145lbs 10-10-10
Upright Row: 3x10
90lbs 10-10-10
Skull Crushers: 3x10
60lbs 10-10-10
Abs: 1xR
0lbs 1

*R means routine

Drew92
11-12-2008, 04:14 PM
Wednesday

Im sick today so I skiped the workout.

Drew92
11-14-2008, 04:45 PM
Firday

November 14th 2008

Bench Press: 5x5
155lbs 5-5-4-/135lbs 5-5
Bent-over Row: 5x5
155lbs 5-5-5-5-5
Deadlift: ?
205lbs 3-/225 1-/255lbs 0
Dumbbell Curls: 3x10
40lbs 10-10-10

What a crapy week. I couldn't even get 255lbs off the ground. A couple of weeks ago I did it.

Drew92
11-17-2008, 05:05 PM
Monday

November 17th 2008

Bench: 3x5
155lbs 5-5-5
Underhand Bent-over Row: 3x10
135lbs 10-10-10
Deadlift: 1x5
185lbs 5
Upright Row: 3x10
90lbs 10-10-10
Abs: 1xR
5lbs 1
Dumbbell Curls: 3x10
40lbs 10-10-10

R= Routine

Drew92
11-19-2008, 03:51 PM
Wednesday

November 19th 2008

Deadlift: 3x10
185lbs 10-10-10
Flat Flies: 3x12
40lbs 12-12-12
EZ Curls: 3x10
90lbs 10-10-10

I made this workout super intense and managed to get all that done in under 15 minutes.

Drew92
11-21-2008, 06:07 PM
Friday

Novemeber 21st 2008

Bench: 5x5
150lbs 4-4-3/140lbs 5-5
Bent-over Row: 5x5
160lbs 5-5-5-5-5
Skull Crushers: 3x12
65lbs 12-12-12
Dumbbell Curls: 3x10
40lbs 10-10-10

Drew92
11-24-2008, 04:03 PM
Monday

November 24th 2008

Bench: 5x5
135lbs 5-5-5-5-5-5-5-5-5-5
Deadlift: 1x5
205lbs 5
Bent-over Row: 5x5
135lbs 5-5-5-5-5
Upright Row: 3x8
90lbs 8-8-8
Shrugs: 3x?
50lbs 25-25-25

Okay first off I didn't make an error I really did 10 sets of benching. The bench I have been useing is the reason my form sucks on that lift. It is extremly wobely which has been causeing me to go into weird way of getting the bar up. Now I have a strength inbalance so I'm trying to correct it.

Drew92
11-26-2008, 04:49 PM
Wednesday

November 26th 2008

Military Press: 5x5
90lbs 5-5-5-5-5
Lateral Raises: 3x10
15lbs 10-/20lbs 10-/25lbs 10-/20lbs 10-/15lbs 10-/10lbs 10
Dumbbell Bent-over Row: 3x12
50lbs 12-12-12-12-12
Dumbbell Flat Press: 3x12
50lbs 12-12-12
Shrugs: 3x12
135lbs 25-25-25
Skull Crushers: 3x10
70lbs 10-10-10
Dumbbell Curls: 3x10
40lbs 10-10-10

Drew92
11-27-2008, 04:55 PM
Thursday

November 27th 2008

Squat: 1x20
135lbs 20

I haven't done squats in a while, what better way to get back into them.

Drew92
11-28-2008, 03:41 PM
Friday

November 28th 2008

Bench: 5x5
140lbs 5-5-5-5-5
Dumbbell Curls: 3x10
40lbs 10-10-12
Skull Crushers: 3x10
65lbs 10-10-10
Dumbbell Shrugs: 3x35
40lbs 35-35-35

Drew92
12-01-2008, 03:58 PM
Monday

December 1st 2008

Bench: 5x5
145lbs 5-5-5-5-5
Deadift: 1x5
215lbs 5
Incline Dumbbell Press: 3x12
50lbs @ 30* 12-12-12
Dumbbell Curls: 3x12
40lbs 12-12-12
Dumbbell Bench Row: 3x15
50lbs 15-15-15

Is anyone even reading these posts?

Drew92
12-02-2008, 04:27 PM
Tuesday

December 2nd 2008

Military Press: 5x5
100lbs 3-/95lbs 5-5-5-4
Lateral Raises: 5x10
20lbs 10-10-10-10-10
Skull Crushers: 3x15
60lbs 15-15-15
Shrugs: 3x35
40lbs 35-35-35

I thought I did 95lbs on the military press last week so I increased the weight 5lbs, then I corrected the weight.

Drew92
12-04-2008, 06:04 PM
Thursday

December 4th 2008

Bench: 5x5
150lbs 5-5-5-5-5
Pull Ups: 3x12
0lbs 12-12-12
Dumbbell Curls: 5x10
40lbs 10-10-10-10-10

Drew92
12-05-2008, 05:15 PM
Friday

December 5th 2008

Deadlift: 1x5
225lbs 5
Skull Crushers: 5x12
65lbs 12-12-12-12-12

Drew92
12-08-2008, 04:02 PM
Monday

December 8th 2008

Bench: 5x5
155lbs 5-5-5-5-5
Deadlift: 1x5
225lbs 5
Military Press: 5x5
95lbs 5-5-5-4-5

Any opinions or help is appreciated.

Drew92
12-10-2008, 06:14 PM
Wednesday

December 10th 2008

Squat: 5x5
155lbs 5-5-5-5-5
Pull Ups: 5x5
0lbs 5-/5lbs 5-/10lbs 5-/15lbs 5-/20lbs 5
Skull Crushers: 3x?
70lbs 12-12-12

The pull ups where full range of motion all the way locked out at the bottom.

Drew92
12-12-2008, 05:24 PM
Friday

December 12th 2008

Bench: 5x5
160lbs 4-/155lbs 5-5/ 145lbs 8-6
Deadlift: 1x5
225lbs 10
Incline Dumbbell Press: 3x?
50lbs 12-12-12
Lateral Raises: 5x10
20lbs 10-/25lbs 10-10-0-0

I think my triceps did not fully recover from the skull crushers on Wednesday. When I was deadlifting I was useing straps, not because I need them but there really helpful plus my bar is bent.

Drew92
12-16-2008, 02:43 PM
Tuesday

December 16th 2008

Bench: ?
135lbs 5-/155lbs 5-/165lbs 1-/175lbs 1-/180lbs 1-/185lbs 1-/135lbs 12-/145lbs 7

New PR! 185lbs

Drew92
12-17-2008, 04:06 PM
Wednesday

December 17th 2008

Squat: 5x5
155lbs 5-5-5-5-5
Pull Up: 5x5
5lbs 5-/10lbs 5-/15lbs 5-/20lbs 5-/25lbs 5
Dumbbell Curls: 3x?
40lbs 15-10-15

Is it bad to lock out at the bottom of a pull up?

Drew92
12-18-2008, 01:41 PM
Thursday

December 18th 2008

Deadlift: Max
135lbs 5-/205lbs 1-/240lbs 1-/255lbs 1-(old PR)/265lbs 1

New PR 265lbs

Drew92
12-19-2008, 05:03 PM
Friday

December 19th 2008

Bench Press: 5x5
160lbs 5-5-5-4-3
Chin Ups: 3x?
0lbs 18-15-12
Barbell Shrugs: 3x?
100lbs 30-30-30

Would I still be suitible for the Starting Strenght program?

Drew92
12-22-2008, 04:34 PM
Monday

December 22nd 2008

Squat: 3x5
160lbs 5-5-5
Bench: 3x5
160lbs 5-5-5
Deadlift: 1x5
235lbs 5
Chin Ups: 2xF
0lbs 17-12
Dips: 2xF
0lbs 10-8

Well I will be trying to squat 3 times a week now. Hopefully to get to a 1.5 x bodyweight squat. I have never done dips so today was a first.

Drew92
12-24-2008, 01:44 PM
Wednesday

December 24th 2008

Squat: 3x5
145lbs 5-5-5
Bench: 3x5
145lbs 5-5-5
Military Press: 3x5
95lbs 5-5-5
Powerclean: 1xF 90 seconds of as many reps as I can
135lbs 11

Drew92
12-26-2008, 04:35 PM
Friday

December 26th 2008

Squat: 3x5
160lbs 5-5-5
Bench: 3x5
160lbs 5-5-5
Deadlift: 1x?
255lbs 1-/275lbs 0
Ez Bar Curls: 3x20
70lbs 20-20-20
Skull Crushers: 3x12
70lbs 12-12-12
Upright Row: 3x15
70lbs 15-15-15

I've read about leg drive while benching but never really focused on it untill today. Hopefully it will help my max bench out.

Drew92
12-29-2008, 12:39 PM
Monday

December 29th 2008

Deadlift: 1x1
135lbs 1-/205lbs 1-/255lbs 1-/275lbs 1
Bench: 1x1
135lbs 5-/155lbs 5-/165lbs 1-/175lbs 1-/185lbs 1-/190lbs 1
Squat: 1x1
135lbs 1-/155lbs 1-/165lbs 1-/175lbs 1-/185lbs 1-/195lbs 1
Powerclean: 1x1
135lbs 1-/145lbs 1-/155lbs 1-/165lbs 1
Military Press: 1x1
95lbs 1-/105lbs 1-/115lbs -1
Pull Up: 1x1
50lbs 1

Drew92
12-31-2008, 06:06 PM
Wednesday

December 31st 2008

Bench: 5x5
125lbs 5-/135lbs 5-/145lbs 5-/155lbs 5-/165lbs 5(slight help on the 5th rep)
Squat: 5x5
135lbs 5-/145lbs 5-/155lbs 5-/165lbs 5-/175lbs 3
Dumbbell Bent Over Row: 5x15
50lbs 15-15-15-15-15
Powerclean: 1x? 90 seconds
135lbs 8 in 70 seonds
Ez Curl Bar: 3x15
80lbs 15-15-15
Skull Crusher: 3x12
75lbs 12-12-12
Upright Row: 3x15
80lbs 15-15-15

Drew92
01-02-2009, 03:28 PM
Friday

January 2nd 2009

Bench: 3x5
165lbs 4-5-5
Incline Bench: 3x?
135lbs @ 30* 6-6-6
Squat: 3x5
165lbs 5-5-5
Dumbbell Curls: 3x?

Drew92
01-05-2009, 06:09 PM
Monday

January 5th 2009

Bench: 5x5
170lbs 3-3-3-3-2
Squat: 3x5
155lbs 5-/165lbs 5-/175lbs 5
Deadlift: 3x5
225lbs 5-/240lbs 5-/255lbs 1
Bent-Over Row: 5x5
155lbs 5-5-5-5-5
Incline Bench Press: 5x5
140lbs 5-5-5-5-5
Pull Ups: 5x5 (full bottom lock out)
0lbs 5-5-5-5-5
Powercleans: 1x10
135lbs 10

Drew92
01-07-2009, 05:11 PM
Wednesday

Squat: 3x5
165lbs 5-/175lbs 5-/185lbs 4
Military Press: 5x5
95lbs 5-5-5-5-5
Barbbell Curls: 3x10
95lbs 10-10-10
Skull Crushers: 3x12
75lbs 12-12-12

Drew92
01-09-2009, 05:47 PM
Friday

January 9th 2009

Flat Flies: 3x15
40lbs 15-15-15
Squat: 3x5
165lbs 5-/175lbs 5-/185lbs 5
Pull Ups: 5x5 Full lockout
5lbs 5-5-5-5-5

I didn't want to workout today because I was tired but, I did anyway. My chest and triceps were not fully recovered so I didn't do any major compund chest movements.

Drew92
01-12-2009, 04:56 PM
Monday

January 12th 2009

Bench: 5x5
170lbs 4-4-3-2-2
Deadlift: 1x1
135lbs 1-/205lbs 1-/300lbs 1
Squat: 3x5
175lbs 5-/185lbs 5-/195lbs 0
Military Press: 5x5
100lbs 5-4-5-4-4

I didn't try for the last sets of squats because I didn't have a spotter.

Drew92
01-14-2009, 04:56 PM
Wednesday

January 14th 2008

Squat: 3x5
175lbs 5-/185lbs 5-/195lbs 2
Chin ups: 3x10
0lbs 10-10-10
Dips: 3x?
0lbs 12-12-12

Drew92
01-16-2009, 02:02 PM
Friday

January 16th 2008

Bench: 5x5
135lbs 5-/145lbs 5-/155lbs 5-/165lbs 5-/175lbs 3 help from spotter on 3rd rep
Military Press: 5x5
100lbs 5-5-5-5-5
Pull Ups: 5x10
0lbs 10-10-10-10-10
Bent-over row: 5x8
135lbs 8-8-8-8-8
Dumbbell Curls: 3x15
40lbs 15-15-15

Drew92
01-19-2009, 04:35 PM
Monday

January 19th 2009

Bench: 5x5 Volume
165lbs 5-5-5-5-4
Squat: 3x5
175lbs 5-/185lbs 5-/195lbs 4
Seated Press: 5x5
105lbs 5-5-5-5-5
Close Grip Bench: 5x15
100lbs 15-15-15-14-10

My back has been really sore from shoveling snow which has affected my squats.

Drew92
01-21-2009, 02:47 PM
Wednesday

January 21st 2009

Bench: 3x3 Recovery
150lbs 3-3-3
Deadlift: 1x5
255lbs 5
Chin Ups: 3x12
0lbs 12-12-12
Skull Crushers: 3x12
60lbs 12-12-12
Upright Row: 3x12
70lbs 12-12-12
Dumbbell Shrugs: 3x25
50lbs 25-25-25
Ex Bar curls: 3x12
70lbs 12-12-12

Drew92
01-23-2009, 04:46 PM
Friday

January 23rd 2009

Bench: 1x3
135lbs 10-/155lbs 1-/185lbs 1-/175lbs 3
Squat: 3x5
185lbs 5-/195lbs 5-/185lbs 4
Seated Press: 5x5
110lbs 5-5-5-5-7
Skull Crushers: 3x12
65lbs 12-12-12

Drew92
01-24-2009, 04:01 PM
Saturday

January 24th 2009

Bent-over Row: 5x5
115lbs 5-5-5-5-5
Dumbbell Curlss: 5x5
50lbs 5-5-5-5-5
Pull Ups:?x50
0lbs 8-7-7-7-5-5-4
Dumbbell Shrugs: 3x25
50lbs 25-25-25

Drew92
01-26-2009, 04:00 PM
Monday

Janary 26th 2009

Bench:5x5
170lbs 5-5-5-5-4
Seated Press:5x5
115lbs 5-5-5-4-3
Pull Ups:?x50
0lbs 12-14-10-9-5
Powercleans:3x5
135lbs 5-5-5
Skull Crushers:3x12
65lbs 12-12-12

Drew92
01-28-2009, 04:26 PM
Wednesday

January 28th 2009

Deadlift: 1x1
135lbs 5-/225lbs 5-/315lbs 0
Bench:3x3
155lbs 3-3-3
Upright Row:3x12
70lbs 12-12-12
Chin Ups:?x50
0lbs 10-8-8-4=30
Skull Crushers:3x12
70lbs 12-12-12
Dumbbell Curls:3x?
35lbs 20-15-15

I think I missed my deadlift for many reasons today. 5x225lbs most likely wore me out. To big of a increase in weight. I wasn't feeling 100 percent. Maybe next time.

Drew92
01-31-2009, 05:41 AM
Friday

January 30th 2009

Squat:3x10
155lbs 10-10-10
Bench:1x2
135lbs 15-/155lbs 1-/185lbs 2
Seated Press:5x5
115lbs 4-2-0-0-0
Skull Crushers:3x12
70lbs 12-12-12
EZ Bar Curls:3x20
70lbs 20-20-20

Drew92
02-02-2009, 04:22 PM
Monday

February 2nd 2009

Incline Bench: 3x7
135lbs 7-8-7
Flat Flies: 3x15
35lbs 15-15-15
Seated Dumbbell Press: 3x12
35lbs 12-12-12
Dumbbell Bench Row: 3x15
50lbs 15-15-15
Close Grip Bench:5x5
135lbs 5-5-5-5-5(hands were 14" apart)
Chin Ups:3x?
0lbs 10-15-10

Drew92
02-07-2009, 06:49 AM
Friday

Febuary 6th 2009

Squat: 1x1
135lbs 5-/185lbs 3-/205lbs 1-/225lbs 0
Bench: 1x1
135lbs 10-/ 155lbs 1-/175lbs 1-/185lbs 1-/195lbs 1
Bench: 3x8
155lbs 8-8-7
Deadlift: 3x8
225lbs 8-8-8

Drew92
02-10-2009, 04:17 AM
Monday

Febuary 9th 2009

Bench:3x8
155lbs 8-8-7
Incline Bench:3x8
135lbs @ 30* 8-8-8
Skull Crushers: 3x12
75lbs 12-12-8
Squats:5x5 ATG
135lbs 5-5-5-5-5
Military Press:3x8
95lbs 5-5-5
Upright Row:3x12
70lbs 12-12-12

I am going to work my way back up with squats. This time ATG.

Drew92
02-10-2009, 04:32 PM
Tuseday

Febuary 10th 2009

Power cleans:?x3
135lbs 3-/145lbs 3-/155lbs 3-/165lbs 1
Chin Ups:3x8
0lbs 8-8-8-
Dumbbell Bentover Row:3x12
35lbs 12-12-12
Ez Bar Curls:3x8
90lbs 8-8-8
Dumbbell Curls:3x?
35lbs 8-10-12

Drew92
02-11-2009, 05:31 PM
Wednesday

Febuary 11th 2009

Squat:5x5 ATG
145lbs 5-5-5-5-5
Bench:3x8
155lbs 8-8-8
Front Rasies:3x8
25lbs 8-8-8

Drew92
02-13-2009, 05:54 AM
Thursday

Febuary 12th 2009

Deadlift:3x5
225lbs 5-/245lbs 5-/265lbs 5
Shrugs:3x15
135lbs 15-15-15

Drew92
02-14-2009, 11:59 AM
Friday

Febuary 13th 2009

Bench:3x8
155lbs 8-8-8
Squat:5x5 ATG
155lbs 5-5-5-5-5
Skull Crushers:3x12
75lbs 12-12-12
Seated Press:3x8
100lbs 8-10-8

Drew92
02-16-2009, 07:19 PM
Bench:3x8
160lbs 8-8-8
Squat:5x5 ATG
165lbs 5-5-5-5-5
Incline Bench:3x8
140lbs 8-8-8
Close Grip Bench:3x8
135lbs 8-8-8
Rear Deltoid Bench Raise:3x12
10lbs 12-/15lbs 12-12

Anyone know what set degree is concedered incline and same for a seated press incline?

Drew92
02-17-2009, 05:44 PM
Tuesday

Febuary 17th 2009

Powercleans:?x3
135lbs 3-/145lbs 3-/155lbs 3-/165lbs 3-/175lbs 0
Pull Ups:3x8
0lbs 8-8-8
Chin Ups:3x8
0lbs 8-8-8
Ez Bar Curls:3x12
70lbs 12-/75lbs 12-/80lbs 12

Drew92
02-18-2009, 04:02 PM
Wednesday

Febuary 18th 2009

Squat:5x5 ATG
175lbs 5-5-5-5-5
Military Press:3x12
80lbs 12-12-12

Drew92
02-22-2009, 05:09 PM
Friday

Febuary 20th

Bench:3x8
160lbs 8-8-7
Military Press:3x6
90lbs 6-6-6
Shrugs:3x25
90lbs 25-25-25

I have discovered that I have a really weak core. I remember reading someone posting up saying that squats and deads would be enough. In my case it is not. So I will no longer be doing any standing press. I also have found that doing ATG squats make my knees feel un heality on my off days.