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Premsta
07-19-2009, 12:58 PM
Hey my name is Andrew. My goal is to bulk up and become stronger. 190-200 lbs is my goal for weight. My current stats are to start fresh and relearn the
form. Current Weight is 145lbs. Current Height is 5' 8".

July 19th 2009

Sunday

Pull ups: 3x8
0lb x 8
10lbs x 8
25lbs x 8

Chin ups: 5x5
0lbs x 5
10lbs x 5
25lbs x 5
10lbs x 5
0lbs x 5

Dumbbell Rows: 3x8
50lbs x 8
35lbs x 12
50lbs x 8

Shrugs: 3x12
95lbs x 12
95lbs x 12
95lbs x 12

Dumbbell Curls: 3x8
35lbs x 6
35lbs x 6
35lbs x 6

EZ Bar Curls: 3x8
70lbs x 6
70lbs x 6
70lbs x 6

Elbow Planks: 2x
0lbs x 1:30
25lbs x 1:00

First time i did bent over rows and elbow planks.

Premsta
07-21-2009, 01:23 PM
Tuesday

July 21st 2009

Squats: 5x5
95x7
115x5
115x5
115x4
115x5

Bench Press: 5x5
115x5
135x5
145x4
135x5
135x5

Calves: 3x15
135x15
155x15
155x15

Military Press: 4x5
75x5
80x5
85x5
85x4

Skull Crushers: 3x8
70x6
70x5
60x9

Im still very new to squats but im doing lower weight with good form

Drew92
07-21-2009, 01:29 PM
Nice work. Study up on deadlifts. Were doing them on Thursday. Oh yeah maybe you should buy your own protein...just a thought.

Premsta
07-23-2009, 12:46 PM
Thursday

July 23rd 2009

Deadlifts:5x5
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5

Pullups: 3x8
0lbs x 8
10lbs x 8
25lbs x 5

EZ Curl Bar: 3x12
70lbs x 12
70lbs x 9
70lbs x 8

Elbow Planks
1:30 @ 25lbs

Deadlifts were relatively light but I wanted to make sure I had good form.

Premsta
07-25-2009, 12:40 PM
Thursday

Saturday July 25th

Squats: 5x5
125lbs x 5
125lbs x 5
115lbs x 5

Calves: 3x15
155lbs x 15
165lbs x 15
175lbs x 15

Abs
Random

Squats were terrible after the 4th set i might just not been motivated enough because my groin hurt and alos my lower back from the deadlifts.

Premsta
07-29-2009, 12:45 PM
Sunday

July 26th 2009

Bench Press: 5x5
135lbs x 5
140lbs x 5
145lbs x 5
145lbs x 3

Military Press: 3x5
75lbs x 5
75lbs x 5
75lbs x 4

I couldnt really workout very well at all because my biceps were killing me and I couldnt even balance light weight reps that i could easily do last chest workout.

Premsta
07-29-2009, 12:55 PM
Wednesday

July 29th 2009

Squats: 5x5

115lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5

Calves: 3x15

155lbs x 15
155lbs x 15
155lbs x 15

Elbow Planks

1:35 with 25lbs
1:15 with 25lbs

Abs: Random

Last set of the squats was hard for me, my partner helped me get it up just a little bit past the middle part of the lift.

Premsta
08-03-2009, 12:06 PM
Monday

August 3rd 2009

Bench Press: 5x5

135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5

Parallel Dips: 5x10

BW x 5
BW x 10
BW x 10
BW x 10
BW x 10

Close Grip Bench Press

95lbs x 8


Skull Crushers: 2x8

60lbs x 8
60lbs x 8

Had a good day, biceps felt good again and was able tom finish my bench press

Premsta
08-04-2009, 12:50 PM
Sunday

August 4th 2009

Deadlifts: 3x5
185lbs x 5
195lbs x 5
205lbs x 4

Pullups: 4x5
17.5lbs x 5
17.5lbs x 5
17.5lbs x 5
17.5lbs x 5

Abs: Random

Shrugs: 3x12
135lbs x 12
155lbs x 12
155lbs x 12

I could of done the 5th rep on the deadlifts but i was feeling my back and really didnt wanna hurt myself