PDA

View Full Version : Small guy's online lifting journal



depotman
06-23-2009, 10:10 PM
Started the "Starting Strength" lifting program today. Not much previous lifting experience, and only started hitting the gym in the last week in the last 5 years.

Starting out weighing around 165-168 lbs depending on the day. Height is 5`10, age 29.

Warm up - Around 7 minutes on an excersize bike

Squat
2 x 5 35 lbs
1 x 5 85 lbs
2 x 5 115 lbs

Working set
3 x 5 125 lbs

Bench
1 x 5 45 lbs
1 x 5 55 lbs
1 x 5 75 lbs
1 x 5 95 lbs

Working set
1 x 5 115 lbs (to heavy and effecting my form, so took off 10 lbs)
2 x 5 105 lbs

Dead Lift
My first time doing this excersize so I had a good bit of warm up sets, as I progressed pretty slowly upwards with the weight. I have never really worked my back so I took it kind of slow and felt out the lift.

1 x 5 x 45 lbs
1 x 5 x 55 lbs
1 x 5 x 95 lbs
1 x 5 x 135 lbs
1 x 5 x 185 lbs

Working set
1 x 4 x 205 lbs (this looked to be to heavy as I could not complete 5 reps and I know my form was suffering. I'm still unsure of my form and getting a feel for how this lift is properly performed. I feel very uncomfortable lowering the bar back to the ground after it is lifted to the resting position. Will research the proper technique and form.)

I think my biggest concern right now is making sure I am getting the adequate amout of calories in the day to promote size and growth.

Currently at 2055 hours I have only ate around 2172 calories / 52 g of fat / and 81 grams of protein. This is partly because this is the first workout day of the week for me. I'll look to have another protein shake before bed.

My goals are to be able to squat 200 lbs, Bench 185, and Dead Lift 250 lbs by 2010 (6 months from now). I am reserving the right to change my goals after I am into my workout a month or so.

depotman
06-27-2009, 01:58 PM
Work out log from 6-25-09

Squat

This work out I squatted using a standard Olympic lifting bar and not using the smith machine. I learned from reading multiple threads on this site in the last few days to not squat with the smith machine, thank you WBB.

From what I have read I expected my numbers to be initially lower when using a normal squat bar over a smith machine for squats. Much to my surprise I was able to lift more then my first workout using the smith machine.

45 x 5 x 2
95 x 5
115 x 5
135 x 5

working sets
155 x 5 (form was suffering so I backed off 10 lbs)
145 x 5 (form still suffering so I backed off another 10 lbs)
135 x 5

I went from 125 x 5 x 3 using the smith machine to:

155 x 5, 145 x 5, and 135 x 5 using a squat bar . Yay for progress

Standing Overhead Press

First time doing these with a barbell.

20 x 5
30 x 5

working sets
65 x 5 (form suffering so I backed off 10 lbs)
55 x 5 (form suffering so I backed off another 10 lbs)
45 x 5 (first time doing this lift so I needed to get a feel for the right
weight range)

Power Clean

First time doing this lift.

working set (already warmed up from SOP)
45 x 5 x 3 ( I forgot you are suppose to do 5 sets at 3 reps :tuttut:)

Pull ups (I think this is palms facing you)

Body weight x 5
Body weight x 3
Body weight x 1

Sit ups
10
10
10
3 - started cramping

Working out today after work and hope to get heavier on the squats, deads and bench then in the last 2 work outs.

depotman
06-27-2009, 08:11 PM
Had a great workout session today. If I were trying for 1 rm I think I would have pulled them on all my lifts. Very pleased, SS is a great starting workout.

Squat
45 x 5 x 2
95 x 5 x 2
115 x 5

Working sets
155 x 5 x 3 - doing this for 3 sets felt good. I could only do this for one set and had to take off weight last workout. I believe I probably could have went for 160 this time.

Bench
45 x 5 x 2
75 x 5 x 1

Working sets
120 x 2 - went to heavy took off 5 lbs.
115 x 1 - still to heavy took off 10 lbs.
105 x 5 x 2

Deadlift
45 x 5 x 2
95 x 5
155 x 5

Working sets
220 - tried but seemed like it wasn't coming and I didn't want to really force it as my back is not very strong. I was jumping 15 lbs since my last workout.

215 x 3
205 x 2 - I'm trying not to be conservative with my increases and a lot of the time I put to much on. I might slow things down as I don't want to hurt my self.

Dips
Body weight x 3
Body weight x 2
Body weight x 2

Sit ups
10
10
7 starting cramping.

I feel like I should be doing more work on my bi's and tri's. I thought about doing some tri cable rope/dumbell extensions or some bi curls, but I remember reading about doing pull ups or dips if you are going to do lifts above and beyond what is listed for SS.

I'll try and stick with what I'm doing now and possibly ask in the proper part of the site in a week or so. Also wondering what days to do the pull ups and dips on.

depotman
07-01-2009, 10:18 PM
Workout of June 30th - Tuesday.

Squat
45 x 5 x 2
95 x 5
115 x 5
135 x 5
Working sets
165 x 5 -a little to heavy, would not have been able to do 2 more sets)
160 x 5 x 2 - up from 155 x 5 x 3 from last work out :)

Standing Overhead Press
30 x 7
40 x 7
50 x 5
Working Sets
60 x 5 wanted to try more weight
70 x3 - to heavy, immediately went to 60 x 1, still to heavy, went to 50 x1
50 x 5

Power Clean
45 x 5
Working Set
65 x 5 x 3

Dips
Body Weight x 5
Body Weight x 3
Body Weight x 3

Great workout, as little as it is I am able to increase the weight every work out still.

Too bad I have a vacation in a few days that will have me missing a workout day and eating poorly for a few days.

depotman
07-01-2009, 10:23 PM
Looking back to when I started this program I have upped my Squat from 125 x 5 x 3, to 160 x 5 x 3. A 35 lb increase for squats in just 7 days not to bad.

depotman
07-03-2009, 12:26 AM
Squat
45 x 5 x 2
95 x 5
135 x 5
Working Sets
165 x 5 x 3

Bench
45 x 5 x 2
75 x 5
95 x 5
Working Sets
115 x 5 - to heavy
110 x 5 - to heavy
105 x 5

Deadlift
45 x 5
95 x 5
175 x 5
Working Sets
225 x 3 - to heavy
205 x 5

Pull ups
Body Weight x 5
Body Weight x 3
Body Weight x 3
Body Weight x 1

Sit ups
10 x 4

I don't think I warmed up enough before doing my working sets on squats. Note to self do another warm up set.

Need to check and see if I am suppose to lower the weighted bar all the way to the floor on my dead lift reps.

depotman
07-11-2009, 02:53 PM
Really bummerd inregards to my lifting progress as I took had to take 5 days off lifting. 3 days were due to a vacation where we went to the sand dunes for riding and stayed in a cabin. I also slightly injured my back lifting a quad improperly and took another two days off for recovery.

All in all I missed about 2 days lifting and rearranged my lifting schedule to Mon, Wed, Fri so I can relax more on the weekend.

Back in the gym July 8th, here is that workout -

Finally received Starting Strenght lifting book and learning the proper lifting form for squats is exciting.

Squat

45 x 5 x 2
95 x 5
125 x 5
145 x 4
Working Sets
170 x 5 - seemed a little too heavy and effecting my form, which sucks cuz this is what I was doing my last workout 5 days ago.
165 x 5 x 2

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
60 x 5 x 2 - to heavy for last set.
50 x 5

Power Clean
45 x 5 x 2
Working Sets
70 x 3 - a little to heavy
65 x 3 - a little to heavy
55 x 3 x 3

Pull ups
body weight x 5
body weight x 3
body weight x 4

Totally pysched to get back in the gym :)

depotman
07-11-2009, 03:00 PM
Workout for July 10th -

Squat
45 x 5 x 2
95 x 5
125 x 5
Working Sets
170 x 5 x 2
160 x 5

Bench Press
45 x 5 x 2
75 x 5
Working Sets
115 x 5 x 3 - this is the best working set I have put up thus far :)

Dead Lift
45 x 5
95 x 5
185 x 3
Working Sets
205 x 3 - ouch this is most def to heavy, and I started to notice grip problems with this heavy of weight.
185 x 3

Dips
body weight x 4
body weight x 3

depotman
07-16-2009, 11:55 AM
Workout of Mon 7-13.

Squat
45 x 5 x 2
95 x 5
125 x 5
Working Sets
170 x 5- a little to heavy
165 x 5 x 2

I've noticed since reading starting strength and learning the proper form for squats I have had to back off on the weight slightly as I find myself going a bit deeper then before. Its a trip how much slight changes in your form do.

SOHP
30 x 5 x 2
50 x 5
Working Sets
60 x 5

Power Cleans
45 x 3 x 2
55 x 3
Working Sets
65 x 3 x 5

Pull ups
Body Weight x 7
Body Weight x 5
Body Weight x 3

Sit ups
10 x 4

depotman
07-16-2009, 12:07 PM
Workout of Wed 7-15

Squat
45 x 5 x 2
95 x 5
125 x5
Working Sets
170 x 5
165 x 5 x 2

Bar
45 x 5
65 x 5
85 x 5
Working Sets
115 x 5 x 3

Dead Lift
45 x 5
95 x 5
135 x 5
Working Sets
195 x 3 - this is probably way to heavy, and I noticed when it's heavy I am having some grip problems. I cannot hang onto the bar for more the 3 reps.

185 x 3 - Tried to push out 5 reps, but wasn't happening. I need to drop the weight down a bit more and work my way up. I don't believe I am using the right form. I'll try something lighter next time and see how it goes.

Dips
Body Weight x 6
Body Weight x 4

I believe my gains are suffering because of my diet. I am not eating near enough protein (usually around 100 grams or less). As well as I am not eating near enough calories (usually 1800 ish or less).

I will try to work on this, but I have never been a big eater. I am largely a vegan most of the time. I will eat meat but on a rare occasion.

depotman
07-18-2009, 11:48 AM
Squat
45 x 5
95 x 5
125 x 5
Working Sets
170 x 5 x 2, 165 x 5
I'm thinking I need to drop my working sets weight down to 155. Since I have started reading the starting strength book and learned the proper form on a lot of things. I don't believe I can lift as much weight as before while maintaining the proper form. I'm able to do like 3-4 reps of the set just fine but the last 1 or 2 or not the way they should be, and I don't like that. Next workout I am going to back off on the weight.

SOHP
30 x 5 x 2
50 x 5
Working Sets
60 x 5 x 2, 50 x 3, 40 x 3

Power Clean
45 x 3 x 2
65 x 3 x 5

Pull ups
Body Weight x 7
Body Weight x 4
Body Weight x 3

Sit Ups
10 x 4

depotman
07-21-2009, 10:41 AM
Squat
45 x 5 x 2
95 x 5
125 x 5
Working Sets
155 x 5 x 3 (backed off 15 lbs due to learning more on the correct form)

Bench
45 x 5 x 2
75 x 5
85 x 5
Working Sets
115 x 5 x 3

Dead Lift
45 x 5
95 x 5
135 x 5
185 x 5 (backed off to a more reasonable weight from last time)

Dips
Body Weight x 7
Body Weight x 3
Body Weight x 4

Sit ups
10 x 4

depotman
07-29-2009, 11:43 AM
Workout for July 22nd -

Squats
45 x 5 x 2
95 x 5
125 x 5
Working Sets
160 x 5 x 3

SOHP
30 x 5
40 x 5
Working Sets
60 x 5 x 3

Power Cleans
45 x 5
Working Sets
75 x 3 x 2
70 x 3 x 3

Pull Ups
First time doing actual pull ups and not neutral grip pull ups.
BW x 7
BW x 3
BW x 2

depotman
07-29-2009, 11:49 AM
Workout for 7-24

Squat
45 x 5 x 2
95 x 5
125 x 5
Working Sets
160 x 5 x 3

Bench
45 x 5 x 2
70 x 5
95 x 5
Working Sets
115 x 5 x 3
115 x 3

Dead Lift
45 x 5 x 2
95 x 5
135 x 5
155 x 5
185 x 4

Dips
BW x 9
BW x 5
BW x 4

Sit Ups
10 x 4

depotman
07-29-2009, 11:53 AM
Workout for 7-27

Squat
45 x 5 x 2
95 x 5
125 x 5
145 x 3
Working Sets
165 x 5 x 3

SOHP
30 x 5 x 2
40 x 5 x 2
Working Sets
60 x 5 x 3

Power Cleans
45 x 3
55 x 3
Working Sets
70 x 3 x 4
60 x 3

Pull Ups
BW x 8
BW x 6
BW x 3

Sit Ups
10 x 5

depotman
08-03-2009, 07:42 AM
Workout for July 29

Squat
45 x 5 x 2
95 x 5
125 x 5
145 x 4
Working Sets
165 x 5 x 3

Bench
45 x 5 x 2
70 x 5
95 x 3
Working Sets
120 x 5 x 3

Dead Lift
45 x 5
95 x 5
135 x 5
165 x 3
Working Sets
190 x 5

Dips
BW x 9
BW x 5
BW x 4

depotman
08-03-2009, 07:47 AM
Workout for July 31

Squats
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
170 x 5 x 3

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
65 x 5 x 3

Power Clean
45 x 5
65 x 3
75 x 3
95 x 3 x 5

Pull Ups
BW x 9
BW x 6
BW x 4

Sit Ups
BW x 15
BW x 10
BW x 11
BW x 10

Jboy
08-03-2009, 07:55 AM
Hey I've been reading your log and our stats are kind of even. Yours are all better though.

Your log is well set out and one of the easiest to read IMO.

Good progress, I'm thinking of starting a journal soon. Looking forward to reading some more.

benno
08-03-2009, 08:06 AM
Hey Depot.

Good program, Good exercises, Good progress.

All the best - im looking forward to seeing results here!

depotman
08-04-2009, 07:05 AM
^^ Thanks guys for the kind words and encouragement. Every little bit helps when you're a beginner :).

My biggest obstacle right now is the fact that I try to live a vegan lifestyle diet wise. I keep to it pretty well during the week (generally we eat out on the weekend, where I will splurge on some nice meals), which makes it hard to get the calories and protein during the week I need for size and strength.

I'd guess I am pulling in around 120 grams of protein and possibly 2000 calories a day. I know I should be eating more of both, especially the calories, and this is something I am trying to address currently. It's just hard to get a lot of clean calories in avoiding most animal products during the week.

I know a lot of people might poke fun at some of the above, so I'll get back to posting what everyone has in common here which is working out and lifting weights.

Workout for 8-3-09

Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 4
Working Set
175 x 5 x 3 (Since reading the SS book and learning the proper form which allowed me to go a lot further then parallel, it set back my lifting and I had to take off 10-15 lbs or so because I was using more/different muscles by going well below parallel. Coming up from almost a deep siting position using a lot more muscles then just coming up from parallel. These muscles needed to be worked to keep up with the weight I was using before. I'm pleased to say now things are picking back up and 175 x 3 is the best I have done since starting a month and a half ago. Hooray for learning the correct form and progressing.)

Bench
45 x 5 x 2
70 x 5
95 x 5
Working Sets
125 x 5 x 3 (best lift since starting. I've upped this 20 lbs since starting a month and a half ago)

Dead Lift
45 x 5
95 x 5
135 x 5
165 x 3
Working Sets
195 x 3 (I need some help here. I can lift this amount of weight but after 2-3 reps I cannot hold onto the bar. I cannot keep my grip on the bar, I am going to ask the site what exercizes I can do to improve my grip strength)
185 x 2 (took 10 lbs off as grip was not holding)

Dips
BW x 10
BW x 5
BW x 5

Sit Ups
BW x 15
BW x 12

Planks
BW for about 30 sec x 3


A little mini rant here - Most people who do squats while I am in the gym end up putting a lot more weight then me on the bar, which is fine. I am there for my own benefit. I am currently doing 175 x 5 x 3, but I go down as far as possible. Way below parallel. There are a lot of guys who will load up the bar with 250lbs + but they only do a partial squat, they come no where near parallel. I mean I know they look strong by having 2 x 45 plates on each side, but I wonder if they know they would be working out there muscles so much more by doing the lift properly.

Same goes for other exercizes I do. My additional workouts I do are dips and pull ups. I like to hang from the bar and pull myself all the way up, then come all the way down as far as possible and then do another pull up. Then you have guys who can do a bunch of pull ups but they either don't go down all the way, or they don't pull up all the way.

There is something to be said for doing exercizes the correct way. Truth be told 80% of the people at my gym don't lift the correct way. However they are in the gym putting in effort to keep their body in shape, so I am respectful of that and I keep my thoughts to myself.

End of mini rant.

Jboy
08-04-2009, 02:53 PM
http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=46&t=8087

Read through that ^^ Hope it helps.

Nice little rant haha

Well done on the SQUAT PR :thumbup:

Nice work on the dips too, I can barely bust out 3.

Justin Ryan
08-04-2009, 03:01 PM
Nothing wrong with being vegan man, To each their own.

Try your hardeest to get at least 1g of protein for each lb of body weight. and a few more calories. You should start to see your lifts progess more.

Great progression from the start to now though!

depotman
08-06-2009, 01:11 PM
Thanks for the advice guys, and thanks for that link. That is just the type of info I need and it will really help me to get the calories I need.

Workout for 8-5-09 - Going off memory here, will update when I get home.

Squats
45 x 5 x 2
95 x 5
135 x 5
155 x 4
Working Sets
175 x 5 x 3

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
70 x 5

Power Clean
45 x 3
65 x 3
95 x 3
Working Sets
100 x 3 x 5

Pull ups
BW x 9
BW x 6
BW x 4

depotman
08-12-2009, 12:49 PM
Workout for 8-7-09

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
175 x 5 x 3

Bench
45 x 5 x 2
75 x 5
100 x 3
Working Sets
130 x 5 - to heavy.
125 x 5 x 2

Dead Lifts
45 x 5
95 x 5
135 x 5
155 x 5
Working Sets
185 x 5

Dips
BW x 10
BW x 5
BW x 4

Sit ups
BW x 30

Planks
BW x 30 sec. x 3

depotman
08-12-2009, 01:28 PM
Workout for 8-10-09

Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
175 x 5 x 2
165 x 5 (took off 10 lbs, see note below)

I noticed that towards the end of my sets, the 4th and 5th rep I believe my form starts to struggle more then I'd like.. Typically I squat with my knees spread pretty far apart, bringing them above my feet which are about 30 degrees out. When I get tired or the weight is to heavy my knees start to come together upon lifting the weight back up/comign out of the hole, which forces me to use more of my back to bring the weight all the way back up. I don't like that at all.

I believe I should be keeping my knees fairly wide and inline with my feet at all times. To make sure this is happening I am stepping back 5 lbs or so on my working sets. Which sucks because I am all about putting on more weight, not taking it off. But this is something I think should be done, as I feel it works my quads more keeping my legs and knees in the right position. The other ****ty part is the fact that I can lift more weight if I bring the knees/legs in closer coming out of the hole.

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
70 x 5

Power Clean
45 x 3
65 x 3
85 x 3
105 x 3 x 5

Pull ups
BW x 9
BW x 5
BW x 5

depotman
08-13-2009, 01:04 PM
Workout for 8-12-09

Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
170 x 5 x 3

Bench
45 x 5 x 2
75 x 5
100 x 5
Working Sets
140 x 5 - put to much on the bar, was trying to put 130. Nice to know I can put 140 up 5 times.
130 x 5 x 2

I'm fairly happy with my bench progression right now. It seems to be going up

Dead Lift
45 x 5 x 7
95 x 6
135 x 5
155 x 5
Working Sets
190 x 5

Dips
BW x 12
BW x 5
BW x 5

Sit Ups
BW x 20
BW x 10
BW x 10

Coke
08-14-2009, 02:14 PM
I'm fairly happy with my bench progression right now. It seems to be going up ...

You should be well pleased with the progress bro, props.

benno
08-18-2009, 05:03 AM
^^ Thanks guys for the kind words and encouragement. Every little bit helps when you're a beginner :).

My biggest obstacle right now is the fact that I try to live a vegan lifestyle diet wise. I keep to it pretty well during the week (generally we eat out on the weekend, where I will splurge on some nice meals), which makes it hard to get the calories and protein during the week I need for size and strength.

I'd guess I am pulling in around 120 grams of protein and possibly 2000 calories a day. I know I should be eating more of both, especially the calories, and this is something I am trying to address currently. It's just hard to get a lot of clean calories in avoiding most animal products during the week.

I know a lot of people might poke fun at some of the above, so I'll get back to posting what everyone has in common here which is working out and lifting weights.

Workout for 8-3-09

Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 4
Working Set
175 x 5 x 3 (Since reading the SS book and learning the proper form which allowed me to go a lot further then parallel, it set back my lifting and I had to take off 10-15 lbs or so because I was using more/different muscles by going well below parallel. Coming up from almost a deep siting position using a lot more muscles then just coming up from parallel. These muscles needed to be worked to keep up with the weight I was using before. I'm pleased to say now things are picking back up and 175 x 3 is the best I have done since starting a month and a half ago. Hooray for learning the correct form and progressing.)

Bench
45 x 5 x 2
70 x 5
95 x 5
Working Sets
125 x 5 x 3 (best lift since starting. I've upped this 20 lbs since starting a month and a half ago)

Dead Lift
45 x 5
95 x 5
135 x 5
165 x 3
Working Sets
195 x 3 (I need some help here. I can lift this amount of weight but after 2-3 reps I cannot hold onto the bar. I cannot keep my grip on the bar, I am going to ask the site what exercizes I can do to improve my grip strength)
185 x 2 (took 10 lbs off as grip was not holding)

Dips
BW x 10
BW x 5
BW x 5

Sit Ups
BW x 15
BW x 12

Planks
BW for about 30 sec x 3


A little mini rant here - Most people who do squats while I am in the gym end up putting a lot more weight then me on the bar, which is fine. I am there for my own benefit. I am currently doing 175 x 5 x 3, but I go down as far as possible. Way below parallel. There are a lot of guys who will load up the bar with 250lbs + but they only do a partial squat, they come no where near parallel. I mean I know they look strong by having 2 x 45 plates on each side, but I wonder if they know they would be working out there muscles so much more by doing the lift properly.

Same goes for other exercizes I do. My additional workouts I do are dips and pull ups. I like to hang from the bar and pull myself all the way up, then come all the way down as far as possible and then do another pull up. Then you have guys who can do a bunch of pull ups but they either don't go down all the way, or they don't pull up all the way.

There is something to be said for doing exercizes the correct way. Truth be told 80% of the people at my gym don't lift the correct way. However they are in the gym putting in effort to keep their body in shape, so I am respectful of that and I keep my thoughts to myself.

End of mini rant.

Depot, your right.

There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good :) Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.

Also, you really need to be eating more. What about protein shakes?

Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!

depotman
08-18-2009, 11:26 AM
Workout for 8-14-09.

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
170 x 5 x 3

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
70 x 5 x 3

Power Cleans
45 x 5 x 2
75 x 3
95 x 3
115 x 3 x 5

Pull Ups
BW x 9
BW x 5
BW x 3

Sit Ups
BW x 20
BW x 13

Planks
BW x 30 sec x 3

depotman
08-18-2009, 11:48 AM
Workout for 8-17-09

Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
175 x 5 x 3

Bench
45 x 5 x 2
75 x 5
100 x 5
Working Sets
135 x 5 x 3 - new PR and this was a personal mini goal I have had. Since I've been lifting I've wanted to be able to put two 45 lb plates on each side and push out a working set. My bench progression the last three times in the gym has been 125 x 5 x 3, 130 x 5 x 3, and 135 x 5 x 3. I'm really enjoying the progress. To bad I'm getting married this friday and going on a honey moon :) I hope my progress doesn't fall off to bad.

Dead Lift
45 x 7
95 x 5
135 x 5
165 x 3
Working Sets
195 x 5

Dips
BW x 11
BW x 5
BW x 4

Sit Ups
BW x 23
BW x 10

Planks
BW x 30 x 2

depotman
08-18-2009, 11:49 AM
You should be well pleased with the progress bro, props.

Thanks for the kind words.

depotman
08-18-2009, 12:14 PM
Depot, your right.

There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good :) Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.

Also, you really need to be eating more. What about protein shakes?

Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!

What's funny is the more I am at the gym, the more I see the funky lifts people do. 95% of the people I watch do squats at my gym use the smith machine and only go down half way. This is especially funny when they load the bar down with a ton of weight.

Again as long as they are at the gym is really what matters but it's still funny to see.

I also see people doing Standing Overhead Presses but only coming down untill their arms are parallel with the floor, I usually take the barbell all the way down to my collar bone. Which is where I start from, I want to make sure I am getting full ROM. Am I doing this right by taking the bar down this far?

I usually Drink around 2 protein shakes a day, which consist of 50 grams of protein, 4 strawberries, 1 banana, Soy milk, and a blend of super fruit (goji, acai, etc) in powder form. So I get around 100 grams of protein just from shakes.

My main problem is I don't eat enough calories. Before working out I probably ate around 1500 cals a day, maybe less. I am trying to eat more but I doubt I am putting down 2000+ cals.

Right now I am gaining muscle (gaining lots of definiton) and increasing the weight on my lifts, but I am not really gaining any weight. I stared around 165-168, and I think I'm at 170-172. I figure I must be losing what little fat I have and gaining some muscle to help even things out.

Anyhow I appreciate the comments. I hope everything is going well for you.

depotman
09-03-2009, 01:05 PM
Workout for 8-20-09

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
180 x 5 x 3

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
75 x 5 x 3

Power Clean
45 x 5
65 x 5
85 x 5
Working Sets
120 x 3 x 2
115 x 3 x 3

Pull Ups
BW x 10
BW x 6
BW x 3

depotman
09-03-2009, 01:19 PM
Workout for 8-22-09

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 4
Working Sets
180 x 5 x 3

Bench
45 x 5 x 2
75 x 5
95 x 5
Working Sets
135 x 5 x 2 Ran out of time and the gym closed up so I could not complete all of my workout :(.

depotman
09-03-2009, 01:26 PM
Got married on the 21st of Aug and was gone on a Honey moon for 6 days. So I did not workout for over a week and I ate pretty poorly while I was away. I did not feel right not working out for a week. It becomes kind of an addiction. Glad to be back.

Back in the gym - 8-31-09

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
180 x 5 x 3

Bench
45 x 5 x 2
75 x 5
95 x 5
Working Sets
135 x 5 x 3

Dead Lift
45 x 5
95 x 5
135 x 3
165 x 2
Working Sets
200 x 5

Dips
BW x 10
BW x 5
BW x 6

Sit ups
BW x 33

Side Bends
BW x 10 x 2 each side

depotman
09-03-2009, 01:29 PM
Workout for 9-2

Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
185 x 5 x 3

SOHP
30 x 5
40 x 5
50 x 5
Working Sets
80 x 5 x 3

Power Clean
45 x 5
85 x 5
Working Sets
120 x 3 x 3 - Ran out of time so had to skip last two sets :(.

Pull Ups
BW x 10
BW x 6
BW x 4

depotman
09-10-2009, 09:54 AM
Workout for 9-4-09

Squat
45 x 5 x 2
95 x 5
135 x 3
165 x 2
Working Sets
190 x 5 x 3

Bench
45 x 5 x 2
70 x 5
95 x 3
115 x 2
Working Sets
140 x 5 x 3

Dead Lift
45 x 5
95 x 5
155 x 3
185 x 2
Working Sets
205 x 5

Dips
BW x 10
BW x 6
BW x 4

depotman
09-10-2009, 09:58 AM
Monday was Labor day and the gym wasn't open very long so I missed my workout on Monday 9-7-09.

Workout for 9-9-09

Squat
45 x 5 x 2
95 x 5
135 x 4
165 x 3
Working Sets
195 x 5 x 3

Bench
45 x 5 x 2
85 x 5
125 x 3
Working Sets
140 x 5 x 3

Dead Lift
45 x 5
95 x 5
155 x 3
185 x 2
Working Sets
210 x 5

Dips
BW x 11
BW x 5
BW x 4

Sit Ups - BW x 30
Side Bends - BW 15 x 2 each side

depotman
09-14-2009, 06:57 AM
Workout for 9-11-09

Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
200 x 5
195 x 5 x 2

SOHP
30 x 5
50 x 5
Working Sets
80 x 5

Power Clean
45 x 5
95 x 5
Working Sets
125 x 3 x 5

Pull ups
BW x 10
BW x 6
BW x 4

Situps BW x 30
Planks x 2

depotman
09-14-2009, 07:12 PM
Workout for 9-14-09

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
190 x 5 x 3

Bench
45 x 5
75 x 5
115 x 5
Working Sets
140 x 5 x 3 - all solid reps, I will be putting 5 more lbs on the bar next bench workout.

Deadlift
45 x 5
95 x 5
155 x 3
185 x 2
Working Sets
215 x 5

Dips
BW x 11
BW x 8
BW x 5

Situps x 30
Planks x 2

benno
09-17-2009, 09:13 PM
What's funny is the more I am at the gym, the more I see the funky lifts people do. 95% of the people I watch do squats at my gym use the smith machine and only go down half way. This is especially funny when they load the bar down with a ton of weight.

Again as long as they are at the gym is really what matters but it's still funny to see.

I also see people doing Standing Overhead Presses but only coming down untill their arms are parallel with the floor, I usually take the barbell all the way down to my collar bone. Which is where I start from, I want to make sure I am getting full ROM. Am I doing this right by taking the bar down this far?

I usually Drink around 2 protein shakes a day, which consist of 50 grams of protein, 4 strawberries, 1 banana, Soy milk, and a blend of super fruit (goji, acai, etc) in powder form. So I get around 100 grams of protein just from shakes.

My main problem is I don't eat enough calories. Before working out I probably ate around 1500 cals a day, maybe less. I am trying to eat more but I doubt I am putting down 2000+ cals.

Right now I am gaining muscle (gaining lots of definiton) and increasing the weight on my lifts, but I am not really gaining any weight. I stared around 165-168, and I think I'm at 170-172. I figure I must be losing what little fat I have and gaining some muscle to help even things out.

Anyhow I appreciate the comments. I hope everything is going well for you.

Depot,

First of all, Congratz on the marriage bro!

Your exactly right, most people that do squat at my gym use the smith machine, haha clueless people.

Standing overhead press, yes you want to be getting full range of motion. Im bringing it down to my upper chest / collar bones. Always do proper full reps on everything, dont cheat!

Its good to hear that your packing on some mass, good stuff! How is your grip strength with your deadlifts now? Hope your not using straps!

You'll be massive in no time, keep hitting up those big compounds and eat eat eat! :hello:

depotman
09-19-2009, 11:43 AM
Depot,

First of all, Congratz on the marriage bro!

Your exactly right, most people that do squat at my gym use the smith machine, haha clueless people.

Standing overhead press, yes you want to be getting full range of motion. Im bringing it down to my upper chest / collar bones. Always do proper full reps on everything, dont cheat!

Its good to hear that your packing on some mass, good stuff! How is your grip strength with your deadlifts now? Hope your not using straps!

You'll be massive in no time, keep hitting up those big compounds and eat eat eat! :hello:

Thanks for the kind words. Marriage has been great so far, and I know it will continue to be so.

Nice to hear I am on the right track when doing my SOHP. I figured full range of motion was better then not, but wanted to double check. I assume this also applies to some other exercises I do, like dips, pull ups and chin ups.

I always see people only going half way down or a little below on their dips like they are trying to focus on working just the tricep or something. I always go all the way down for them. Same with chin and pull ups, full ROM. Only reason I ask is because, like I said I don't really ever see people doing full ROM on those.

My grip on Deadlifts has been great with no problems and I am putting on more weight pretty much every lift. The staggering grip stance did the trick. Previously I was keeping both my hands with palms facing me, when I tried reversing one it made a hell of a difference. Then I overheard a guy talking about that's how olympic lifters deadlift and that they twist the bar to where it locks and helps keep your grip tight.

The only thing from here I would like to try is using chalk. I figure it would add more help and also help when doing pull ups. The pull up bar is serated and can kind of punish your calluses, I imagine chalk would help with that.

Anyhow thanks for posting in my journal, I'll be sure to check yours out and ad some encouragement.

depotman
09-27-2009, 12:47 AM
Missed two workouts on 9-16 and 9-19 due to Jury duty and it straight wearing me out. Back in the gym on 9-21, here is the workout.

Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
190 x 5 x 3

SOHP
30 x 5
50 x 5
60 x 3
Working Sets
90 x 5 x 2 to heavy and poor form putting it up.
80 x 5

Power Cleans
45 x 5
95 x 4
Working Sets
125 x 3 x 5

Pull Ups
BW x 10
BW x 6
BW x 5

depotman
09-27-2009, 12:51 AM
Workout for 9-23

Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 5
Working Sets
195 x 5 x 3

Bench
45 x 5 x 2
85 x 5
115 x 5
Working Sets
145 x 5 x 3

Dead Lift
45 x 5
95 x 5
135 x 4
185 x 3
Working Sets
220 x 5

Dips
BW x 10
BW x 6
BW x 5

Planks
BW x 3

depotman
09-27-2009, 12:54 AM
Workout for 9-25-09

Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 5
Working Sets
190 x 5 x 2
185 x 5 x 1

SOHP
30 x 5
40 x 5
60 x 3
Working Sets
85 x 5
80 x 5 x 2

Power Cleans
45 x 5
95 x 4
Working Sets
125 x 3 x 5

Pull Ups
BW x 10
BW x 6
BW x 5

Sit ups
BW x 20
BW x 15

Side bends
BW x 15 for each side

depotman
09-29-2009, 11:09 AM
Workout for 9-28-09

Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
175 x 5 x 3 - Deloaded a bit to work on my form a bit.

Bench
45 x 5
75 x 5
115 x 5
Working Sets
145 x 5 x 3

Deadlift
95 x 5
135 x 5
185 x 5
205 x 3
Working Sets
225 x 5

Dips
BW x 10
BW x 5

benno
09-30-2009, 11:25 PM
Good work in here mate, keep it up! You should reach your 2010 goals EASY. :)

depotman
10-08-2009, 01:24 PM
Workout for 10-2

Squats
45 x 5 x 2
95 x 5
135 x 5
155 x 4
Working Sets
180 x 5 x 3

SOHP
30 x 5
50 x 5
60 x 3
Working Sets
85 x 5 x 1
80 x 5 x 2

Power Cleans
45 x 3
85 x 3
115 x 3
135 x 3 x 5

Pull Ups
BW x 10
BW x 6
BW x 3

depotman
10-08-2009, 01:30 PM
Workout 10-7-09

Squats
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
185 x 5 x 3

Bench
45 x 5
85 x 5
115 x 5
Working Sets
145 x 5 x 3

Dead Lifts
45 x 5
95 x 5
135 x 5
185 x 4
205 x 3
Working Sets
230 x 5

Dips
BW x 10
BW x 6
BW x 3

depotman
10-20-2009, 06:32 AM
Workout for 10-9-09 - Reps x Sets

Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
185 x 5 x 3

SOHP
30 x 5
50 x 5
60 x 5
Working Sets
80 x 5 x 3

Power Cleans
85 x 5
115 x 3
130 x 5 x 3

Pull Ups
BW x 10
BW x 6
BW x 3

depotman
10-20-2009, 06:41 AM
Workout for 10-19-09 First day of the Texas Method.

Sets x Reps. Volume day.

Power Cleans
45 x 5, 70 x 4, 95 x 4
Working Sets
135 x 5 x 2

Squats
45 x 5, 95 x 5, 135 x 4,
Working Sets
165 x 5, 155 x 5 x 4

Bench
45 x 5, 95 x 5
Working Sets
125 x 5, 115 x 5 x 4

Dead Lifts
95 x 5, 135 x 5, 185 x 5
Working Set
235 x 5

Great workout, was nice to mix things up. Can't wait for Wednesday to come around.

depotman
10-28-2009, 12:12 PM
Workout for Wed 10-21-09 Texas Method

Recovery day

Squat
45 x 5 x 3, 95 x 5, 135 x 5
Working Sets
155 x 5 x 2

SOHP
30 x 5, 50 x 5, 60 x 5
Working Sets
85 x 5, 80 x 4, 70 x 5

Good Mornings
45 x 10
65 x 8 x 3

Pull Ups
BW x 10
BW x 6

depotman
10-28-2009, 12:18 PM
Workout for Mon 10-26-2009 Texas Method - Volume day.

Squat
45 x 5 x 2, 95 x 5, 135 x 5
Working Sets
160 x 5 x 3

Power Cleans
65 x 5, 85 x 5, 115 x 3, 135 x 2 x 5

Bench
65 x 5, 85 x 5, 105 x 5
Working Sets
120 x 5 x 5

Dead Lift
95 x 5, 135 x 5, 185 x 5, 215 x 3
Working Set
240 x 5 (PR)

depotman
10-30-2009, 07:40 AM
Workout for Wed 28, 2009 TM - Recovery day.

Squat
45 x 5, 95 x 5, 135 x 4
Working Sets
155 x 2 x 5 (80% of 5RM)

SOHP
30 x 5, 50 x 5, 60 x 5
Working Sets
80 x 3 x 5

Good Mornings
45 x 5
Working Sets
70 x 3 x 8

Pull Ups
BW x 10
BW x 4

shutUpAndSquat
10-30-2009, 07:56 AM
i'm doing texas too. So i think i'll follow your log. I hope this will help us to share some usefull knowledge.

depotman
10-30-2009, 08:55 PM
i'm doing texas too. So i think i'll follow your log. I hope this will help us to share some usefull knowledge.

Sounds good man, I'll peep in on your journal to see your progress. Good luck.

depotman
10-30-2009, 09:12 PM
TM Workout for Friday 10-30-09 Intensity day

Squat
45 x 2 x 5, 95 x 5, 135 x 5, 155 x 5
Working Set
200 x 5

Bench
45 x 2 x 5, 85 x 5, 105 x 5, 125 x 5
Working Set
160 x 5 (put up 3, then had to be spotted for the last 2. Will do 155 next time)

Dips
BW x 8, BW x 5

10 min on the treadmill.

depotman
01-29-2010, 10:33 PM
Stop lifting for three months or so and back in today.

Workout for 1-29-10

Starting Strength

Squat
45 x 5 x 2
95 x 5
135 x 5
Working Set
165 x 5

Bench
45 x 5
75 x 5
105 x 5
Working Set
135 x 5, 130 x 4, 125 x 5

Deadlift
45 x 5
95 x 5
135 x 5
185 x 5
Working Set
200 x 5

Dips
BW x 4
BW x 2

depotman
04-27-2010, 10:59 AM
Arm workout for Sat 4-16-10

A1 Close Bench
45 x 10
55 x 10
65 x 8
Working Sets (5 x 4-6)
95 x6/6/6/7/7

A2 Pull Ups
Assisted weight using 105 x 5
Assisted weight using 85 x 5
Assisted weight using 55 x 5
Working Set (5 x 4-6)
Body Weight x 5/5/4/4

B1 Dips
Working Set (4 x 8-11)
Assisted weight using 85 x 8
Assisted weight using 70 x 11
Assisted weight using 25 x 8

B2 Curls Wide Grip
Working Set (4 x 8-11)
40 x 10, 50 x 8/8/8

C1Overhead Tricep Extensions
Working Set (3 x 9-15)
15 x 15, 20 x 15

C2 Hammer Curls
Working Set (3 x 9-15)
15 x 9, 15 x 9

depotman
04-27-2010, 11:06 AM
Arm workout for Sun 4-25-10

A1 Close Bench
45 x 10
65 x 8
Working Sets (5 x 4-6)
105 x6, 105 x 7/7/7/7

A2 Pull Ups
Assisted weight using 115 x 8
Assisted weight using 70
Working Set (5 x 4-6)
Body Weight x 4/4/4/4/3

B1 Dips
Working Set (4 x 8-11)
Assisted weight using 40 x 8/8/8
Assisted weight using 25 x 9

B2 Curls Wide Grip
Working Set (4 x 8-11)
50 x 8/8/8/8

C1Overhead Tricep Extensions
Working Set (3 x 9-15)
30 x 13, 35 x 9

C2 Hammer Curls
Working Set (3 x 9-15)
20 x 9/9/9

depotman
05-03-2010, 02:13 PM
Arm workout for Sun 5-2-10

A1 Close Bench
45 x 8
65 x 8
85 x 6
Working Sets (5 x 4-6)
115 x6/6/6/7/7

A2 Pull Ups
Assisted weight using 160 x 5
Assisted weight using 100 x 4
Working Set (5 x 4-6)
Body Weight x 4/4/4/4/4

B1 Dips
Working Set (4 x 8-11)
BW x 7, Assisted weight using 25 x 8, BW x 8/6

B2 Curls Wide Grip
Working Set (4 x 8-11)
50 x 9/9/8/8

C1Overhead Tricep Extensions
Working Set (3 x 9-15)
35 x 6 + 30 x 3, 30 x 13, 30 x 12

C2 Hammer Curls
Working Set (3 x 9-15)
20 x 9/9/9

depotman
05-07-2010, 02:14 PM
First workout for the Vertical Mastery Program on 5-6-10. Went very well and I liked the workout as a whole. The Glute Ham Raises are a killer man. Will be nice when I can do them real clean without any help.

Here is the workout

Sets / Reps / recommended weight
Box Squats 145 x 4 x 4
Step ups 45 x 4 x 4
GHR BW x 4 x 4 - These are a real killer man.
Hang Clean 65 x 5 x 3
Reactive Split Squat 45 x 4 x 4 - I could feel a good burn on these and I know I am going to like them the more I do em and the more weight I put on the bar.

I Really like the workout except the Step ups didn't seem like they were really do anything muscle stimulation wise. Could be because there was not enough weight being used or I was doing them wrong

I do think that the weights recommended for the first week are fairly low on most of the lifts. The weight is suppose to increase each week but I might increase it 10 lbs over what is recommended next workout and go from there.

Looking forward to the next workout.

http://www.defrancostraining.com/ask-joe.html

depotman
05-10-2010, 10:48 AM
Unfortunately I did not do my vert leg workout on Saturday as planned. My legs were still toast from the workout I did on Thursday, and I had been doing some serious yard work on Friday and Saturday so my legs were getting some work from that. I hope I'm good to go at it again this Thursday.

Also had to skip my arms workout over the weekend and will do it this Tuesday.

depotman
05-12-2010, 02:10 PM
Arm workout for Sun 5-12-10

A1 Close Bench
45 x 8 x 2
70 x 6
100 x 3
Working Sets (5 x 4-6)
120 x 7/6/6/6/6

A2 Pull Ups
Assisted weight using 100 x 5
Assisted weight using 70 x 4
Assisted weight using 40 x 2
Working Set (5 x 4-6)
Body Weight x 5/5/4/3/3

B1 Dips
Working Set (4 x 8-11)
BW x 7/6/7/7

B2 Curls Wide Grip
Working Set (4 x 8-11)
55 x 8/8/7/8

C1Overhead Tricep Extensions
Working Set (3 x 9-15)
30 x 12/13/13

C2 Hammer Curls
Working Set (3 x 9-15)
20 x 9/9/8

I sprained my ankle playing ball on Monday so I'm not sure if I will be able to do my vert workout tomorrow, we'll see.

depotman
05-22-2010, 11:05 PM
Vert Workout for 5-13-10

Paused Jump Squat - 25 x 6
Plyo Lunge - 15 x 3 x 5
Box Jump 4 x 5 x BW
Seated Box Jump 4 x 5 x BW

Vert Workout for 5-15-10

Warm up with Squats
45 x 2 x 5, 95 x 5, 125 x 5

Box Squats 150 x 4 x 4
Step ups 55 x 4 x 4
GHR BW x 4 x 4 - Still a killer.
Hang Clean 65 x 5 x 3
Reactive Split Squat 40 x 4 x 4 - These really get the sweat going.

depotman
05-22-2010, 11:24 PM
Sprained my ankle again playing ball and could not workout until today, so I had to do both of my weekly Vert workouts today.

Vert Workout for 5-22-10

Warm up with Squats
45 x 2 x 5, 95 x 5, 125 x 5

Box Squats 155 x 4 x 4
Step ups 55 x 4 x 4
GHR BW x 4 x 4 - Still a killer.
Hang Clean 70 x 5 x 3
Reactive Split Squat 40 x 4 x 4 - These really get the sweat going.
Paused Jump Squat - 25 x 3 x 6
Plyo Lunge - 15 x 3 x 5
Box Jump 4 x 5 x BW

depotman
05-25-2010, 11:04 AM
Arm workout for Sun 5-23-10

A1 Close Bench
45 x 8 x 2, 70 x 6, 95 x 3
Working Sets (5 x 4-6)
130 x 5/5/5/5/5

A2 Pull Ups
Assisted weight using 100 x 4
Assisted weight using 70 x 3
Assisted weight using 40 x 2
Working Set (5 x 4-6)
Body Weight x 5/5/5/4/4

B1 Dips
Working Set (4 x 8-11)
BW x 8/8/5/5

B2 Curls Wide Grip
Working Set (4 x 8-11)
55 x 9/9/8/8

C1Overhead Tricep Extensions
Working Set (3 x 9-15)
30 x 15/13/10

C2 Hammer Curls
Working Set (3 x 9-15)
20 x 9/9/9

depotman
05-30-2010, 08:59 PM
Vert Workout for 5-27-10

Hang Cleans 70 x 5 x 3
Paused Jump Squat - 25 x 4 x 6
Plyo Lunge - 15 x 3 x 5
Box Jump BW x 4 x 5
Seated Box Jump BW x 4 x 5

Vert Workout for 5-29-10

Warm up with Squats
45 x 2 x 5, 95 x 5, 135 x 5

Box Squats 160 x 4 x 4
Step ups 60 x 4 x 4
GHR BW x 4 x 4 - Still a killer.
Hang Clean 70 x 5 x 3
Reactive Split Squat 45 x 4 x 4 - These really get the sweat going.

depotman
05-30-2010, 10:23 PM
Arm workout for Sun 5-30-10

A1 Close Bench
45 x 2 x 5, 70 x 5, 95 x 3
Working Sets (5 x 4-6)
130 x 6/6/6/6/6

A2 Pull Ups
Assisted weight using 145 x 5
Assisted weight using 100 x 3
Assisted weight using 40 x 2
Working Set (5 x 4-6)
Body Weight x 5/5/5/5/4

B1 Dips
Working Set (4 x 8-11)
BW x 7/8/8/6

B2 Curls Wide Grip
Working Set (4 x 8-11)
55 x 9/9/8/8

C1Overhead Tricep Extensions
Working Set (3 x 9-15)
30 x 15/13 - Had to leave for work, couldn't do last set.

C2 Hammer Curls
Working Set (3 x 9-15)
20 x 9/9 - Had to leave for work couldn't do last set.

depotman
06-12-2010, 01:14 PM
Workout for Tue 6-8-10 Defranco WS4SB

Max Effort Exercise (3-5 reps)
BB Bench Press:
Warm Up: 45 x 5 x 2, 75 x 5, 95 x 5, 115 x 5
Working: 155 x 5

Supplemental Exercise (2 x 15-20 reps)
DB Incline Bench Press: 20 x 18/16

Horizontal Pulling/ Rear Delt Super Set (3-4 X 8-12 reps)
BB Rows: 45 x 12, 70 x 12, 95 x 12, 115 x 9
Face Pulls: 20 x 12, 50 x 12. 60 x 12, 70 x 15

Traps (3-4 x 8-12 reps)
DB Shrugs: 30 x 15, 45 x 15, 55 x 15

Elbow Flexor Exercise(3-4 x 8-15 reps)
BB Curl: 60 x 10, 50 x 10/10/7

depotman
06-12-2010, 01:31 PM
Defranco WS4SB Workout for Sunday 6-13-10

Repetition Chest Exercise
BB Bench Press (55-60 % 1 rm for 3 x 15)
Warm Up: 45 x 5 x 2, 75 x 5
Working: 100 x 11, 85 x 12, 85 x 14

Veritcal Pulling / Rear Delt Super Set (3-4 x 8-15 reps)
Chin Ups: BW x 5/5/5
Pull Aparts: Red Cable x 14/14/14

Medial Delts (4 X 8-12 reps)
DB Lateral Raises: 15lbs x 12/12/10/10

Traps/ Arms Super Set (3 x 8-10 reps)
DB Shrugs: 65 x 12, 70 x 10/10
Triceps Extensions: 35 x 10/10/10

depotman
06-16-2010, 02:34 PM
Lower Bdy Vertical Jump Workout for 6-12-10

Paused Squat 80 x 5 x 3
Paused Jump Squat 25 x 3 x 6
Reactive Split Squat 40 x 4 x 4
Single Leg Paused Frog Jump BW x 5 x 4
Seated Box Jump BW x 4 x 5

depotman
06-16-2010, 02:42 PM
Upper Bdy Workout 06-15-10

Bench Press - 45 x 6 x 2, 65 x 6, 85 x 6, 105 x 6, 125 x 6, 135 x 6 +2, +2, +2.
Pull Ups - BW x 6, BW x 5, BW x 4 +2, +2, +2.
Barbell Rows - 45 x 6, 65 x 6, 85 x 6, 105 x 6 +2, +2, +2.
Standing Overhead Press - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2.
Dips - BW x 6, BW x 6, BW x 6 +2, +2, +2.

depotman
06-25-2010, 12:48 AM
Vert Mastery Workout - for 6-18-10

Front Squat - 45 x 5 x 2, 75 x 5, 95 x 5, 115 x 4 x 4
Lunge - 60 x 5 x 5
Single Leg Hypers - BW x 5 x 3
Paused Jump Squats - 25 x 3 x 6
Reactive Split Squats - 45 x 4 x 4

Additional Work -
Seated Calf Raises - 25 x 12,/10/10, 45 x 10/10
Standing Calf Raises - 60 x 10/10
Barbell Curls - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2

depotman
06-25-2010, 12:50 AM
Vert Mastery Workout - 6-24-10

Front Squat - 45 x 5 x 2, 65 x 5, 85 x 5, 105 x 5, 120 x 4 x 4
Lunge - 65 x 5 x 5
Single Leg Hypers - BW x 5 x 3
Paused Jump Squats - 25 x 3 x 6
Reactive Split Squats - 45 x 4 x 4

Additional Work -
Barbell Curls - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2

depotman
06-26-2010, 06:39 PM
Upper Bdy Workout 06-25-10

Bench Press - 45 x 6 x 2, 75 x 6, 95 x 6, 105 x 6, 115 x 6, 135 x 6 +2, +2, +2.
Pull Ups - BW x 6, BW x 5, BW x 4 +2, +2, +2.
Barbell Rows - 45 x 6, 65 x 6, 85 x 6, 105 x 6, 125 x 6 +2, +2, +2.
Standing Overhead Press - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2.
Dips - BW x 6, BW x 6, BW x 6 +2, +2, +2.

depotman
06-30-2010, 08:53 AM
Upper Bdy Workout 06-29-10

Bench Press - 45 x 6 x 2, 65 x 6, 85 x 6, 105 x 6, 125 x 2, 140 x 6 +2, +2, +2.
Pull Ups - BW x 6, BW x 5, BW x 4 +2, +2, +2.
Barbell Rows - 45 x 6, 65 x 6, 85 x 6, 105 x 6, 125 x 6 +2, +2, +2.
Standing Overhead Press - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2.
Dips - BW x 6, BW x 6, BW x 6 +2, +2, +2.

Drew92
07-04-2010, 04:14 PM
Nice lifting. It seems like you have your ego in check and will be better off in the long run, by spending the time learning the movements.

depotman
07-08-2010, 12:17 AM
Nice lifting. It seems like you have your ego in check and will be better off in the long run, by spending the time learning the movements.

Thanks. My lifting is all over the place routine and program wise. I haven't been able to do many lower body workouts as I have had several lower body injuries in the past couple months.

Regardless of all that my strength and apperance has gotten better and I love working out so things are looking good imo.

depotman
07-08-2010, 12:49 AM
Arm workout for Sat 7-3-10

A1 Close Bench 45 x 10, 55 x 10, 65 x 8, 130 x 4/4/4/4/4

A2 Pull Ups (warm ups not listed) Body Weight x 5/5/5/5/4

B1 Dips BW x 8/8/8/8

B2 Curls Wide Grip 50 x 9/8/9/9

C1Overhead Tricep Extensions 25 x 15/15

C2 Hammer Curls 15 x 12/12

DB Raises 15 x 11/11/11

DB Shrugs 60 x 12, 70 x 10

depotman
07-08-2010, 01:09 AM
Workout for 07-06-10

Incline DB Press 15 x 8, 20 x 6, 25 x 5, 30 x 5, 35 x 5/5/5, 40 x 5/5

Flat DB Fly 15 x 10, 20 x 9/10

Seated Hammer Strength Press 45 x 12, 35 x 12/10

Crossovers 40 x 15, 30 x 15/15

Flat DB Press 30 x 10/12/12

Band Pull Aparts 3 x 12/12/12

Leg Raises BW x 20/16/16

depotman
07-15-2010, 12:29 PM
Arms Workout for 7-11-10

A1 Close Bench 45 x 10, 55 x 10, 65 x 8, 130 x 6/6/6/5/5

A2 Pull Ups (warm ups not listed) Body Weight x 5/5/5/5/4

B1 Dips BW x 8/8/8/8

B2 Curls Wide Grip 50 x 12/12/10/9

C1Overhead Tricep Extensions 25 x 15/15/15

C2 Hammer Curls 15 x 12/12/12

DB Raises 15 x 11/11/11

DB Shrugs 60 x 12, 70 x 10

depotman
07-15-2010, 01:06 PM
Workout for 07-15-10

Flat DB Flys 20 x 10/10/12/12/15

Incline DB Bench Press 35 x 10/8/8

Flat BB Bench Press 95 x 12/10, 85 x 10

Low Incline DB Flys 15 x 15/12/12

Crossovers 20 x 20, 30 x 20

Band Pull Aparts 3 x 12/12/12

Sit Ups BW x 10/10/10

depotman
07-20-2010, 11:12 AM
Arm workout for 7-19-10

A1 Close Bench 45 x 5 X 2, 65 x 5, 85 x 4, 130 x 6/6/6/5/4

A2 Pull Ups (warm ups not listed) Body Weight x 6/6/6/5/5

B1 Dips BW x 8/8/8/8

B2 Curls Wide Grip 50 x 11/11/9/9

C1Overhead Tricep Extensions 30 x 15/15/15

C2 Hammer Curls 20 x 9/9/9

C3 Leg Raises BW x 20/15/15

D1 DB Raises 20 x 10, 15 x 10/10

D2 Body Squats x 10/10/10

depotman
07-21-2010, 12:27 PM
Shoulders workout for 7-21-10

Machine Shoulder Press 25 x 8/8/8

Front Alternate Raises 10 x 20/20, 12.5 x 20 (need more weight next time)

Seated Side Lateral Raises 12.5 x 12, 10 x 12/12

Rear Delt Machine 20 x 11/11/10

depotman
07-22-2010, 06:59 AM
Chest Workout (3) for 07-21-10

Flat DB Press 30 x 8, 40 x 8/10, 35 x 10/12

Peck Deck 30 x 10, 50 x 10/10

One Arm DB Press of Medicine Ball EA 25 x 12/12/12

Incline DB Press 35 x 10, 30 x 10/9

Machine Press (chest) 75 x 15/15

Leg Raises BW x 25/20

depotman
07-28-2010, 08:20 PM
Chest Workout #1 for 07-26-10

Flat DB Press 50 x 5, 55 x 5, 50 x 5

Incline DB Press 30 x 8/8

Flat Flys 20 x 10/8/9

Hammer Press 25 x 12/10/10

Cable Overs 20 x 15, 22.5 x 15, 20 x 15

Quad Blast x 1, x 1 - 1A. x 20, 1B x 20, 1C x 20, 1D x 8.

depotman
07-28-2010, 09:15 PM
Shoulder Workout #1 for 07-27-10

Dumbell Shoulder Press 10 x 10/10/10/10

Bent DB Laterals 10 x 10, 15 x 10, 10 x 10

2 Arm Cable Side Laterals Bottom Peg 10 x 10, 7.5 x 10, 5 x 1

Standing One Arm DB Press W/ Hammer Grip 10 x 15/15/15

Front Alt. DB Raises 10 x 12, 15 x 10/10

Core Blast x 2 - 1A. x 26/24, 1B x 24/20, 1C x 19/20, 1D x 20/20.

depotman
07-29-2010, 11:21 AM
Arms Workout #1 for 07-28-10

Triceps Pushdowns 60 x 13,70 x 10/10, 50 x 12/12

One Arm DB Extensions 10 x 10/10/10

Overhead Rope 20 x 15/15/12

Reverse Grip One Arm Pushdowns 10 x 10/10/12

2 Arm Preacher Machine 50 x 12, 60 x 8/8

Standing Barbell Curls 40 x 10, 30 x 9/8

High Cable Concentration Curls 20 x 15/15/15 EA

One Arm Zottman Curls 12.5 x 10/10/10

depotman
08-02-2010, 12:50 PM
Chest and legs (vertical jump) workout for 8-1-10

Chest Workout # 2

Incline BB Press 135 x 4, 115 x 4, 85 x 8

Flat Flys 30 x 6, 20 x 10/10/10

Hammer Press 50 x 10/10/10

Pec Dec 40 x 15, 30 x 13/10

Flat DB Press 32.5 x 12/10/11

Legs

Front Squat 115 x 4/4/4/4

Lunges 60 x 5/5/5/5/5 (each leg)

Single Leg Hypers BW x 3/3/3/3/3 (each leg)

Paused Jump Squats 25 x 6/6/6

Reactive Split Squats 40 x 4/4/4/4 (each leg)

depotman
08-04-2010, 10:59 AM
Shoulder Workout #2 for 08-2-10

Seated Side Laterals 10 x 11/10/10, 7.5 x 12/12

Rear Delt Machine 20 x 13/13/13

Dumbell Shoulder Press 10 x 15, 12.5 x 12/12

One Arm DB Swings Front 30 x 15/13/15 ES

One Arm Side Lateral Throws 25 x 12/12/12 ES

depotman
08-08-2010, 11:07 PM
Arms Workout #2 for 08-03-10

Incline alternate Curls 20 x 6, 12.5 x 11/10, 10 x 12/12

One Arm Preacher Left 15 x 15, 25 x 8/8, Right 25 x 9/10/8

One Arm Concentration Curls 20 x 12/12/12

Alternate Hammer Curls 15 x 10/10/10

Overhead Rope Stirp 50 x 6, 10 x 3, 30 - 20 - 10

One Arm DB Extensions 10 x 10/8/10

One Arm Pushdowns 20 x 12/12/12

Lying Tricep Extensions 7.5 x 12/12/12

depotman
08-08-2010, 11:22 PM
Chest Workout #3 for 08-08-10

Flat DB Press 40 x 9/8/8/9

Flat Flys 25 x 10/10/10/10

Incline DB Press 25 x 12/12/12

SB Lying One Arm DB Press 30 x 12/12/12

Cable Crossovers 22.5 x 15, 30 x 9/8

depotman
05-21-2011, 02:49 PM
Chest Workout - 5-09-11

Flat DB Press 25 x 5/5/5/5/5
Incline DP Press 20 x 10/8/8
Flat Flyes 20 x 10/10/10
Cable X-overs 20 x 12/12/12

depotman
05-21-2011, 03:32 PM
Arms Workout 5-10-11

Tri Pushdowns - 50 x 9/11/10, 40 x 12
One Arm DB Ext - 12.5 x 8, 10 x 8/8
Overhead Rope - 20 x 13/12/12

2 Arm Preacher 20 x 40/10/10
Standing BB Curl 30 x 10/10, 20 x 10
High Cable Concentration Curls 20 x 10/10/10

depotman
09-25-2011, 01:13 PM
Back to Starting Strength for a bit, to build up some overall strength.

Workout for 9-17-11

Squat
45 x 5 x 2
75 x 5
95 x 5
Working Sets
135 x 3

Bench
45 x 5 x 2
75 x 5
95 x 5
Working Sets
115 x 5 x 3

Dead Lift
45 x 5 x 5
95 x 4
135 x 5
Working Sets
165 x 5

Dips
BW x 5
BW x 5

depotman
09-25-2011, 01:20 PM
Workout for 9-24-11

Squat
45 x 5 x 2
75 x 5
95 x 5
Working Sets
135 x 5 x 3

SOHP
20 x 5
30 x 5
Working Sets
50 x 5, 50 x 6, 50 x 10

Power Clean
45 x 5
85 x 5
Working Sets
95 x 5 x 3

Pull Ups
BW x 6
BW x 5

Leg Raises
BW x 16
BW x 10

depotman
09-26-2011, 08:29 PM
Workout for 9-26-11

Squat
45 x 5 x 2
75 x 5
95 x 5
Working Sets
140 x 5 x 3

Bench
45 x 5
75 x 5
95 x 5
Working Sets
135 x 5/4, 125 x 5

Dead Lift
45 x 5
95 x 5
135 x 5
Working Sets
185 x 5

Dips
BW x 7
BW x 5

Leg Raises
BW x 17
BW x 15