View Full Version : Staying fit ay 35

Zorachus

07-26-2009, 08:04 PM

Well I am 35yrs old, and have a very busy life, with my Wife and lovely daughter, plus running my own small business, two cool dogs to take care of, and my house chores, and find a little time to play WoW too :)

I really only have time to work out 3 days a week, just to stay in weight lifting shape, and on weekends prefer to go mountain biking with my Brothers and in winter go snowboarding.

My goal for lifting is, just keep the muscle I have gained the last several years of weight training, and maybe add a little more, but nothing drastic. I am 5'11" 185lbs-190lbs. When I first hot back into lifting just 2 years ago I was 165lbs and was 165lbs for like 15 years. I will just work out Sun/Tue/Thu. Shoulder/Bicep day...Chest/Tricep day...Back day. Not too much leg stuff besides the gold standard of Squats and Deadlifts, my biking and snowboarding do a pretty good number on my legs :)

Zorachus

07-26-2009, 08:12 PM

Thursday: BACK

- Deadlift = up the last 3 sets 5lbs every week

50lbs x 10 warmup

100lbs x 5

120lbs x 3

160lbs x F

- T-Bar Rows = use 25lb plates

50lbs x 15

50lbs x 15

50lbs x 15

50lbs x 15

- Barbell Rows

40lbs x 15

40lbs x 15

40lbs x 15

40lbs x 15

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

Zorachus

07-26-2009, 08:16 PM

Tuesday: CHEST + TRICEPS

- Barbell Bench Press = up the weight 5lbs on last 3 sets every week

50lbs x 10warmup

95lbs x 5

120lbs x 3

160lbs x F

- Incline dumbbell press = change 9/08

25lbs ea x 20

30lbs ea x 15

35lbs ea x 12

40lbs ea x 10

- Flat bench dumbbell fly's = change 9/08

20lbs x 12

20lbs x 12

20lbs x 12

20lbs x 12

- Tricep pushdown = change 9/08

40lbs x 20

50lbs x 15

55lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension = change 9/08

25lbs x 20

30lbs x 15

35lbs x 12

40lbs x 10

Zorachus

07-26-2009, 08:18 PM

Sunday: Shoulders + Biceps

- Barbell military press

45lbs x 10warmup

60lbs x 5

75lbs x 3

95lbs x F

- Side lateral raise

10lbs ea x 15

10lbs ea x 15

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

40lbs x 10

40lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

30lbs x 10

- Hammer Dumbbell curl

15lbs ea x 10

15lbs ea x 10

15lbs ea x 10

- Squats = 5/3/1/ exercises up the weight 5lbs every week on the last 3 sets

115lbs x 10warmup

145lbs x 5

175lbs x 3

225lbs x F

Zorachus

08-02-2009, 12:09 PM

Sunday: Shoulders + Biceps

08/02/09 = keep weight until 08/09

- Squats

145lbs x 5

165lbs x 3

220lbs x 1

145lbs x 5

- Barbell military press

50lbs x 12

60lbs x 10

80lbs x 8

85lbs x 6

- Side lateral raise = 8/24

10lbs ea x 14

12lbs ea x 12

15lbs ea x 10

15lbs ea x 8

- Up Right-Row

30lbs x 12

35lbs x 10

40lbs x 8

50lbs x 6

- Barbell curl = Keep until 08/24

20lbs x 14

30lbs x 12

35lbs x 10

45lbs x 8

- Hammer Dumbbell curl 8/24

12lbs ea x 14

15lbs ea x 12

20lbs ea x 10

cphafner

08-02-2009, 12:33 PM

good luck with your goals. I'm just about to turn 30, and it is not as easy as it was when I was 20! I commend you for being able to keep at it with all that is going on.

Zorachus

08-04-2009, 06:41 PM

Tuesday: CHEST + TRICEPS

08/04/09 = keep this weight until 08/12

Do one set to Failure once per week and rotate to different exercises

- Barbell Bench Press

100lbs x 5

120lbs x 3

155lbs x 1

100lbs x 5

- Incline dumbbell press

25lbs ea x 12

30lbs ea x 10

35lbs ea x 8

40lbs ea x 6

- Incline dumbbell flyes

15lbs x 12

20lbs x 10

25lbs x 8

- Reverse barbell curls

20lbs x 12

20lbs x 12

25lbs x 10

30lbs x 8

- Tricep pushdown

40lbs x 14

50lbs x 12

55lbs x 10

65lbs x 8

- Dumbbell Seated Overhead Extension

25lbs x 12

30lbs x 10

35lbs x 8

Zorachus

08-06-2009, 06:08 AM

Thursday: BACK

08/06/09 up weight 08/14

Do one set to Failure once per week and rotate to different exercises

- T-Bar Rows = use 25lb plates

50lbs x 12

60lbs x 10

70lbs x 8

75lbs x 6

- Deadlift

70lbs x 5

90lbs x 5

110lbs x 5

130lbs x 5

150lbs x 5

- Lat Pulldowns

60lbs x 12

80lbs x 10

90lbs x 8

- Barbell Rows

40lbs x 12

50lbs x 10

60lbs x 8

65lbs x 6

40lbs x F

- Seated cable row

40lbs x 12

50lbs x 10

60lbs x 8

65lbs x 8

brihead301

08-06-2009, 06:25 AM

3 days a week is all you really need man. Plus the additional activities you do + your busy lifestyle will burn a ton of calories and keep the fat off. The awesome thing about lifting and eating right is that it will give great results no matter what age you are (besides, not like 35 is even old. I'm almost there myself). Good luck!

Zorachus

08-06-2009, 07:13 AM

3 days a week is all you really need man. Plus the additional activities you do + your busy lifestyle will burn a ton of calories and keep the fat off. The awesome thing about lifting and eating right is that it will give great results no matter what age you are (besides, not like 35 is even old. I'm almost there myself). Good luck!

Thanks for the advice :) What do you think of my routine ? Mixing 1 5x5 exercise per session and the others more hypertrophy 8 - 12 range. Actually the higher reps have seen to done more for me on muscle gain, I was a light weight skinny dude most my life. And the higher reps are a little better for cardio too :)

brihead301

08-06-2009, 08:01 AM

I've been experimenting with different training styles lately, and considering that I like to train for both strength AND hypertrophy (as opposed to just one or the other), I've found that I like to train heavy for the main lift (squat, bench, dead, OH press), and train higher reps/higher volume for the assistance lifts. That's basically what you are doing, except you're not doing 5x5 for the OH press, which I like to consider to be a "main lift". But I do like it.

I used to train low reps and heavy for everything, but I'm really liking the mixture myself. The 5/3/1 program that a lot of us are doing is basically the same thing. I do the "5/3/1" for the 4 main lifts, and I train high volume/high reps for all other "assistance" lifts. Keep it up!

Zorachus

08-09-2009, 09:57 AM

Sunday: Shoulders + Biceps

08/09/09 = keep weight until 08/23

- Squats = 5/3/1/ exercises up the weight 5lbs every week on the last 3 sets

115lbs x 10warmup

145lbs x 5

175lbs x 3

225lbs x F

- Barbell military press

45lbs x 10warmup

60lbs x 5

75lbs x 3

95lbs x F

- Side lateral raise

10lbs ea x 15

10lbs ea x 15

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

40lbs x 10

40lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

30lbs x 10

- Hammer Dumbbell curl

15lbs ea x 10

15lbs ea x 10

15lbs ea x 10

Zorachus

08-11-2009, 06:01 AM

Tuesday: CHEST + TRICEPS

08/11/09 = keep this weight until 08/25

- Barbell Bench Press = up the weight 5lbs on last 3 sets every week

50lbs x 8warmup

100lbs x 5

125lbs x 3

165lbs x F

- Incline dumbbell press = change 9/08

25lbs ea x 20

30lbs ea x 15

35lbs ea x 12

40lbs ea x 10

- Flat bench dumbbell fly's = change 9/08

20lbs x 12

20lbs x 12

20lbs x 12

20lbs x 12

- Tricep pushdown = change 9/08

40lbs x 20

50lbs x 15

55lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension = change 9/08

25lbs x 20

30lbs x 15

35lbs x 12

40lbs x 10

Zorachus

08-12-2009, 09:57 PM

I've been experimenting with different training styles lately, and considering that I like to train for both strength AND hypertrophy (as opposed to just one or the other), I've found that I like to train heavy for the main lift (squat, bench, dead, OH press), and train higher reps/higher volume for the assistance lifts. That's basically what you are doing, except you're not doing 5x5 for the OH press, which I like to consider to be a "main lift". But I do like it.

I used to train low reps and heavy for everything, but I'm really liking the mixture myself. The 5/3/1 program that a lot of us are doing is basically the same thing. I do the "5/3/1" for the 4 main lifts, and I train high volume/high reps for all other "assistance" lifts. Keep it up!

For your other lifts not in the 5.3.1 sets, how many reps are you doing ? I have read about people doing some pretty high rep stuff and getting good results. Like a 1x20, 1x12, 1x10, 1x8 1xFailure. And then mix in those 5x5 on the main compund lifts and it could be pretty good ?

I might try this 5, 3, 1, 5 thing, And it seems the other lifts are much higher reps on the assistance exercises, like 10-15 reps of 3 to 5 sets ?

http://findarticles.com/p/articles/mi_m1608/is_3_25/ai_n31506106/pg_2/?tag=content;col1

The weird thing is this 5.3.1.5 program only shows doing a total of 3 exercise per session ? So your one heavy low rep set, and just two other exercises with higher reps. Is that enough volume to get in a solid workout ?

Zorachus

08-13-2009, 06:28 AM

Thursday: BACK

08/13/09 up weight 08/27

- Deadlift - 1rep max is 180

50lbs x 8 warmup

105lbs x 5

125lbs x 3

165lbs x F

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

45lbs x 15

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

Zorachus

08-16-2009, 09:18 AM

Sunday: Shoulders + Biceps

08/16/09 = keep weight until 08/23

WAVE1

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Squats = 5/3/1/ - 1rep max is 230

115lbs x 8warmup

145lbs x 5

175lbs x 5

195lbs x 5

- Barbell military press = 5/3/1

45lbs x 8warmup

60lbs x 5

75lbs x 5

105lbs x 5

- Dumbbell Military press

20lbs ea x 10

20lbs ea x 10

25lbs ea x 10

25lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

30lbs x 10

Zorachus

08-18-2009, 06:12 AM

Tuesday: CHEST + TRICEPS

08/18/09 = keep this weight until 08/25

WAVE1

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 175

50lbs x 8warmup

110lbs x 5

130lbs x 5

145lbs x F

- Incline dumbbell press = change 9/08

25lbs ea x 20

30lbs ea x 12

30lbs ea x 12

35lbs ea x 10

- Flat bench dumbbell fly's = change 9/08

20lbs x 12

20lbs x 12

20lbs x 12

20lbs x 12

- Tricep pushdown = change 9/08

40lbs x 20

50lbs x 15

55lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension = change 9/08

25lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

CARDIO right afterward s 20 flights of stairs

brihead301

08-18-2009, 06:30 AM

Nice, I see you got the 5/3/1 thing going on now. I'm looking forward to seeing how you progress with it!

Zorachus

08-18-2009, 06:36 AM

Nice, I see you got the 5/3/1 thing going on now. I'm looking forward to seeing how you progress with it!

Thanks...I still confused though, I see your posts and your always doing your highest reps or to failure it seems on your last heaviest set on the 5/3/1/ ?

brihead301

08-18-2009, 06:44 AM

Thanks...I still confused though, I see your posts and your always doing your highest reps or to failure it seems on your last heaviest set on the 5/3/1/ ?

Ya, on the last set each day you do as many reps as you can.

So for instance, wave 1 squat day:

5 x (65%)

5 x (75%)

as many as you can x (85%)

You want to AT LEAST hit 5, because that's the goal, but if you can push out more, do so......

Zorachus

08-18-2009, 07:05 AM

Ya, on the last set each day you do as many reps as you can.

So for instance, wave 1 squat day:

5 x (65%)

5 x (75%)

as many as you can x (85%)

You want to AT LEAST hit 5, because that's the goal, but if you can push out more, do so......

So do you do your 5/3/1/ exercise at the end of your workout each day ? I always do mine the first exercise of the day. Thanks.

brihead301

08-18-2009, 07:16 AM

No, I do it first. I do the exercises in the order that I list them in my journal.

Zorachus

08-18-2009, 07:28 AM

No, I do it first. I do the exercises in the order that I list them in my journal.

Ok I got it :) Sorry with the million questions. So my final set of each 5/3/1/ exercise I do, I must do at least the required amount, so today that is 5 no less, but if I can push out more, then go for broke ?

brihead301

08-18-2009, 07:34 AM

Ok I got it :) Sorry with the million questions. So my final set of each 5/3/1/ exercise I do, I must do at least the required amount, so today that is 5 no less, but if I can push out more, then go for broke ?

Exactly!!!!

In the first few cycles you should be able to get quite a few reps because you're supposed to be starting out light (that's why you see me getting 10+ reps for my final set), but after you've been on the program for a while, then you may be struggling just to hit your goals let alone do MORE.....But pushing out that extra rep or two is what makes the difference!!

Zorachus

08-20-2009, 06:27 AM

Thursday: BACK

08/20/09 up weight 08/27

WAVE1

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 180

100lbs x 8 warmup

120lbs x 5

135lbs x 5

155lbs x F = 8

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

45lbs x 15

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

brihead301

08-20-2009, 07:55 AM

Nice! Now you've got it.

Zorachus

08-23-2009, 09:40 AM

Sunday: Shoulders + Biceps

Sunday 08/23/09

Variation 2

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Squats = 5/3/1/ - 1rep max is 230

60lbs x 12 warmup (75% of max)

160lbs x 3

185lbs x 3

210lbs x 3 I did (7)

- Barbell military press = 5/3/1 - 1rep max is 115

30lbs x 12 warmup (75% of max)

85lbs x 3

100lbs x 3

115lbs x 3 I did (6)

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

30lbs x 10

juan23

08-23-2009, 10:21 AM

thats really great man that you have more dedication than some of my friends , wish my dad liked to workout :(

Zorachus

08-25-2009, 06:01 AM

Tuesday: CHEST + TRICEPS

08/25/09

Variation 2

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Barbell Bench Press - 1rep max is 175

45lbs x 12 warmup (75% of max)

120lbs x 3

140lbs x 3

160lbs x 3 I did (6)

- Incline dumbbell press = change 9/08

25lbs ea x 20

30lbs ea x 12

30lbs ea x 12

35lbs ea x 10

- Flat bench dumbbell fly's = change 9/08

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 12

- Tricep pushdown = change 9/08

40lbs x 20

50lbs x 15

55lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension = change 9/08

25lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

Zorachus

08-27-2009, 04:38 PM

Thursday: BACK

08/27/09 up weight 09/03

Variation 2

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 180

50lbs x 12 warmup (75% of max)

125lbs x 3

145lbs x 3

165lbs x 3 did (6)

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

45lbs x 15

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

Zorachus

08-30-2009, 03:16 PM

Sunday: Shoulders + Biceps

Sunday 08/30/09

Variation 2

Week 3 – 5 / 3 / 1 / 75%x5, 85%x3, 95%x1 ( or more )

- Squats = 5/3/1/ - 1rep max is 230

110lbs x 8warmup

170lbs x 5

195lbs x 3

220lbs x 1 (did 7)

- Barbell military press 1rep max is 115

50lbs x 8warmup

90lbs x 5

100lbs x 3

115lbs x 1 (wow barely get the bar in position, that is harder than the lift)

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

30lbs x 10

Zorachus

09-01-2009, 03:47 PM

Tuesday: CHEST + TRICEPS

09/01/09

Variation 2

Week 3 – 5 / 3 / 1 / 75%x5, 85%x3, 95%x1

- Barbell Bench Press - 1rep max is 175

45lbs x 12warmup

130lbs x 5

150lbs x 3

165lbs x 1 (did 4)

- Incline dumbbell press = change 9/08

25lbs ea x 20

30lbs ea x 12

30lbs ea x 12

35lbs ea x 10

- Flat bench dumbbell fly's = change 9/08

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 12

- Tricep pushdown = change 9/08

40lbs x 20

50lbs x 15

55lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension = change 9/08

25lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

Zorachus

09-03-2009, 06:35 AM

Thursday: BACK

09/03/09

Variation 2

Week 3 – 5 / 3 / 1 / 75%x5, 85%x3, 95%x1

- Deadlift - 1rep max is 180

50lbs x 12 warmup

135lbs x 5

155lbs x 3

170lbs x 1 (did 4)

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 15

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

brihead301

09-03-2009, 07:15 AM

Good stuff in here bro. Keep up the good work!

Zorachus

09-03-2009, 07:34 AM

Good stuff in here bro. Keep up the good work!

Thanks for the advice I appreciate :) I need to work on doing more cardio, that is my slacker

So with the 5/3/1/ we up the weight every 5th week to restart the program, correct ? Up 1 rep max Leg exercises by 10lbs, and the other main lifts by 5lbs each month ?

Zorachus

09-05-2009, 09:04 AM

Sunday: Shoulders + Biceps

Sunday 09/05/09

Variation 2

Week 4 DELOAD – 60%x5, 65%x5, 70%x5

- Squats = 5/3/1/ - 1rep max is 230

60lbs x 12 warmup (75% of max)

140lbs x 5

150lbs x 5

160lbs x 5 (did 14)

- Barbell military press 1rep max is 115

30lbs x 12 warmup (75% of max)

70lbs x 5

80lbs x 5

85lbs x 5 (did 12)

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

35lbs x 10

Zorachus

09-07-2009, 09:11 AM

Tuesday: CHEST + TRICEPS

09/07/09 up the weights 09/14

Variation 2

Week 4 – DELOAD 60%x5, 65%x5, 70%x5

- Barbell Bench Press - 1rep max is 175

45lbs x 12 warmup (75% of max)

105lbs x 5

115lbs x 5

125lbs x 5 (did 14)

- Incline dumbbell press

25lbs ea x 20

30lbs ea x 12

30lbs ea x 12

35lbs ea x 10

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 12

- Tricep pushdown

40lbs x 20

50lbs x 15

60lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

Zorachus

09-10-2009, 04:35 PM

Thursday: BACK

09/10/09

Variation 2

Week 4 – DELOAD 60%x5, 65%x5, 70%x5

- Deadlift - 1rep max is 180

50lbs x 12 warmup (75% of max)

110bs x 5

120lbs x 5

130lbs x 5 (did 15)

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 15

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

Zorachus

09-13-2009, 10:24 AM

Sunday: Shoulders + Biceps

Sunday 09/13/09

Variation 2 = Starting 2nd month

Week 1 of 5 / 3/ 1 / 65%x5, 75%x5, 85%x5

- Squats = 5/3/1/ - 1rep max is 240

60lbs x 12 warmup (75% of max)

155lbs x 5

180lbs x 5

205lbs x 5 (did 8)

- Barbell military press 1rep max is 120

30lbs x 12 warmup (75% of max)

80lbs x 5

90lbs x 5

100lbs x 5 (did 8)

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

15lbs ea x 10

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

35lbs x 10

35lbs x 10

Zorachus

09-15-2009, 06:30 AM

Tuesday: CHEST + TRICEPS

09/15/09 up the weights 10/13

Variation 2 = Starting 2nd month

Week 1 = 5 /3 /1/ 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 180

45lbs x 12 warmup (75% of max)

120lbs x 5

135lbs x 5

155lbs x 5 (did 7)

- Incline dumbbell press

30lbs ea x 20

30lbs ea x 12

35lbs ea x 10

40lbs ea x 8

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

25lbs x 12

25lbs x 12

- Tricep pushdown

45lbs x 20

55lbs x 15

65lbs x 12

75lbs x 10

- Dumbbell Seated Overhead Extension

30lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

- Push Ups

3 sets x 15

Zorachus

09-27-2009, 10:20 AM

Been sick the last couple of weeks, zero energy to work out. Today finally feeling better will try it out :)

Zorachus

09-27-2009, 10:23 AM

Sunday: Shoulders + Biceps

Sunday 09/27/09

Variation 2 = Starting 2nd month

Week 1 of 5 / 3/ 1 / 65%x5, 75%x5, 85%x5

- Barbell military press 1rep max is 120

30lbs x 12 warmup (75% of max)

80lbs x 5

90lbs x 5

100lbs x 5

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

15lbs ea x 10

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

35lbs x 10

40lbs x 10

Zorachus

09-29-2009, 06:36 PM

Tuesday: CHEST + TRICEPS

09/29/09

Variation 2 = Starting 2nd month

Week 1 = 5 /3 /1/ 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 180

45lbs x 12 warmup (75% of max)

120lbs x 5

135lbs x 5

155lbs x 5 (did 7)

- Incline dumbbell press

30lbs ea x 20

30lbs ea x 12

35lbs ea x 10

40lbs ea x 8

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

25lbs x 12

25lbs x 12

- Tricep pushdown

45lbs x 20

55lbs x 15

65lbs x 12

75lbs x 10

- Dumbbell Seated Overhead Extension

30lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

- Push Ups

3 sets x 15

Zorachus

10-18-2009, 09:29 AM

Ok, lets try this working out again, already. I had the worst flu in Sept/Oct, and it just kicked my butt leaving me with zero energy for a good month. Plus being stressed out with my business, didn't help things. But now tings back on track and I am ready to get going :ninja:

Zorachus

10-18-2009, 09:30 AM

Sunday: Shoulders + Biceps

Sunday 09/27/09

Variation 2 = Starting 2nd month

Week 1 of 5 / 3/ 1 / 65%x5, 75%x5, 85%x5

- Barbell military press 1rep max is 110

30lbs x 10 warmup (75% of max)

70lbs x 5

85lbs x 5

95lbs x 5

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

15lbs ea x 10

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

40lbs x 10

Zorachus

11-01-2009, 01:33 PM

A new month and fresh start..feeling better after Swine Flu end of Sept and most of Oct had very low energy, now lets get back to it :evillaugh:

Sunday: Shoulders + Biceps

Sunday 11/01/09

Variation 2 = Starting 2nd month

Week 1 of 5 / 3/ 1 / 65%x5, 75%x5, 85%x5

- Barbell military press 1rep max is 105

30lbs x 10 warmup (75% of max)

65lbs x 5

75lbs x 5

90lbs x 5

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

40lbs x 10

Zorachus

11-03-2009, 06:43 AM

Tuesday: CHEST + TRICEPS

11/03/09

Variation 2 = Starting 2nd month

Week 1 = 5 /3 /1/ 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 170

50lbs x 10 warmup (75% of max)

110lbs x 5

130lbs x 5

145lbs x 5 (did 7)

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 12

- Tricep pushdown

40lbs x 20

50lbs x 15

60lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension

20lbs x 20

25lbs x 12

30lbs x 10

35lbs x 8

- Push Ups

3 sets x 15

Zorachus

11-06-2009, 08:08 AM

Thursday: BACK

11/06/09

Variation 2 = Starting 2nd month

Week 1 = 5 /3 / 1 / 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 170

50lbs x 12 warmup (75% of max)

110bs x 5

130lbs x 5

150lbs x 5

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 10

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

natediesel

11-06-2009, 08:24 AM

you really had swine flu? crap thats scary.

great youre still lifting! i've noticed what i've been doing has been tougher at 27 than it was at 21 in the gym so i hope i'm still goin strong at 35 like you are!

Zorachus

11-06-2009, 08:45 AM

you really had swine flu? crap thats scary.

great youre still lifting! i've noticed what i've been doing has been tougher at 27 than it was at 21 in the gym so i hope i'm still goin strong at 35 like you are!

You make 35 sound old, I feel like I am in my 20's in my mind. But then I look at my life and I realize I am not as young as I think, because I am married, with a 2 year old daughter, and run my own Millwork business, have a house to keep up, and two doggies.

Think I got sick due to my business going throw growing pains in this tough home market, but we doing ok, better than others in my location. But I got myself super sick in September, and it kicked my ass for a solid 10 days, just getting out of bed and going to work was a workout enough, couldn't even think of working out no way. Then after taking antibiotics I felt better, but still my energy levels were zapped for a good 3-4 weeks after, just didn't have the power in me to workout for a good month, and get myself sick again.

But now, November I feel good again and have started working out this week, and very happy to be doing so :strong:

Zorachus

11-08-2009, 12:53 PM

Sunday: Shoulders + Biceps

Sunday 11/08/09

Variation 2

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Squats 1rep max is 230

90lbs x 10 warmup

160lbs x 3

185lbs x 3

205lbs x 3 (did 8)

- Barbell military press 1rep max is 105

30lbs x 10 warmup (75% of max)

70lbs x 3

85lbs x 3

95lbs x 3 (did 7)

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

40lbs x 10

Zorachus

11-13-2009, 07:13 PM

Thursday: BACK

11/12/09

Variation 2 = Starting 2nd month

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 170

50lbs x 10 warmup (75% of max)

120bs x 3

135lbs x 3

155lbs x 3

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 10

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

Zorachus

11-15-2009, 11:25 AM

Sunday: Shoulders + Biceps

Sunday 11/15/09

Variation 2

Week 3 – 5...3...1... 75%x5, 85%x3, 95%x1 ( or more )

- Squats 1rep max is 230

90lbs x 10 warmup

170lbs x 5

195lbs x 3

220lbs x 1 (did 5)

- Barbell military press 1rep max is 105

30lbs x 10 warmup (75% of max)

75lbs x 5

90lbs x 3

100lbs x 1 (did 5)

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

40lbs x 10

given'er

11-15-2009, 03:08 PM

Solid sessions Zorachus.

Zorachus

11-17-2009, 07:35 PM

Tuesday: CHEST + TRICEPS

11/17/09

Variation 2 = Starting 2nd month

Week 3 – 5...3...1... 75%x5, 85%x3, 95%x1 ( or more )

- Barbell Bench Press - 1rep max is 170

50lbs x 10 warmup (75% of max)

130lbs x 5

145lbs x 3

160lbs x 1

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 12

- Tricep pushdown

40lbs x 20

50lbs x 15

60lbs x 12

70lbs x 10

- Dumbbell Seated Overhead Extension

20lbs x 20

25lbs x 12

30lbs x 10

35lbs x 8

-Weighted Push Ups

1 x 20reps

1 x 12reps

1 x 10reps

Zorachus

11-19-2009, 04:54 PM

Thursday: BACK

11/19/09

Variation 2 = Starting 2nd month

Week 3 – 5...3...1... 75%x5, 85%x3, 95%x1 ( or more )

- Deadlift - 1rep max is 170

50lbs x 10 warmup (75% of max)

130bs x 5

145lbs x 3

160lbs x 1

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 12

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- Lat Pulldowns

70lbs x 12

70lbs x 12

80lbs x 10

80lbs x 10

Zorachus

11-23-2009, 04:06 PM

Sunday: Shoulders + Biceps

11/22/09

Variation 2

Week 4 DELOAD – 60%x5, 65%x5, 70%x5 ( or more )

- Squats 1rep max is 230

90lbs x 12 warmup

140lbs x 5

150lbs x 5

160lbs x 5 (did 6)

- Barbell military press 1rep max is 105

30lbs x 12 warmup (75% of max)

65lbs x 5

70lbs x 5

75lbs x 5 (did 12)

- Dumbbell Military press

20lbs ea x 20

25lbs ea x 12

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

40lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

40lbs x 10

Zorachus

11-25-2009, 06:28 PM

Tuesday: CHEST + TRICEPS

11/24/09

Variation 2 = Starting 2nd month

Week 4 DELOAD – 60%x5, 65%x5, 70%x5 ( or more )

- Barbell Bench Press - 1rep max is 170

50lbs x 12 warmup (75% of max)

105lbs x 5

115lbs x 5

120lbs x 5

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 12

- Tricep pushdown

40lbs x 20

50lbs x 15

55lbs x 12

60lbs x 10

- Dumbbell Seated Overhead Extension

20lbs x 20

25lbs x 12

30lbs x 10

35lbs x 8

-Weighted Push Ups

1 x 20reps

1 x 12reps

1 x 10reps

Zorachus

11-27-2009, 10:21 AM

Thursday: BACK

11/26/09

Variation 2 = Starting 2nd month

Week 4 DELOAD – 60%x5, 65%x5, 70%x5 ( or more )

- Deadlift - 1rep max is 170

50lbs x 12 warmup (75% of max)

100lbs x 5

110lbs x 5

120lbs x 5 (did 10)

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 12

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- T-bar rows

50lbs x 20

55lbs x 12

60lbs x 10

65lbs x 8

Zorachus

11-29-2009, 09:45 AM

Sunday Shoulders+Biceps

11/29/09

Variation 2 = Starting 3rd month

Week 1 of 5...3...1...65%x5, 75%x5, 85%x5

- Squats 1rep max is 240

90lbs x 12 warmup

155lbs x 5

180lbs x 5

205lbs x 5

- Barbell military press 1rep max is 110

35lbs x 12 warmup (75% of max)

70lbs x 5

80lbs x 5

95lbs x 5

- Dumbbell Military press

20lbs ea x 20

25lbs ea x 12

30lbs ea x 8

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

35lbs x 10

35lbs x 10

35lbs x 10

45lbs x 10

Zorachus

12-01-2009, 05:45 PM

Tuesday: CHEST + TRICEPS

12/01/09

Variation 2 = Starting 3rd month

Week 1 of 5...3...1...65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 175

55lbs x 12 warmup (75% of max)

115lbs x 5

130lbs x 5

150lbs x 5

- Incline dumbbell press

25lbs ea x 20

30lbs ea x 12

30lbs ea x 12

35lbs ea x 10

- Dumbbell Seated Overhead Extension

20lbs x 20

25lbs x 12

25lbs x 12

30lbs x 10

-Weighted Push Ups

1 x 20reps

1 x 12reps

1 x 10reps

Zorachus

12-03-2009, 05:24 PM

Thursday: BACK

12/03/09

Variation 2 = Starting 3rd month

Week 1 of 5...3...1...65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 180

55lbs x 12 warmup (75% of max)

120lbs x 5

135lbs x 5

150lbs x 5

- Barbell Rows

45lbs x 15

45lbs x 15

50lbs x 15

50lbs x 15

- Seated cable row

55lbs x 15

60lbs x 12

60lbs x 12

65lbs x 10

- T-bar rows

50lbs x 20

55lbs x 12

60lbs x 10

65lbs x 8

Zorachus

12-13-2009, 11:37 AM

Sunday Shoulders+Biceps

12/13/09

Variation 2 = Starting 3rd month

Week 1 of 5...3...1...65%x5, 75%x5, 85%x5

- Squats 1rep max is 240

90lbs x 12 warmup

155lbs x 5

180lbs x 5

205lbs x 5

- Barbell military press 1rep max is 110

35lbs x 12 warmup (75% of max)

70lbs x 5

80lbs x 5

95lbs x 5

- Dumbbell Military press

20lbs ea x 16

25lbs ea x 12

30lbs ea x 8

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

35lbs x 10

35lbs x 10

35lbs x 10

45lbs x 10

Zorachus

12-25-2009, 12:12 PM

Thursday: BACK

12/24/09

DELOAD = 25% less weight taking it easy

- Deadlift - 1rep max is 180

55lbs x 10 warmup

90lbs x 5

100lbs x 5

115lbs x F

- Barbell Rows

35lbs x 15

35lbs x 15

35lbs x 15

40lbs x 12

- Seated cable row

40lbs x 15

45lbs x 12

45lbs x 12

50lbs x 10

- T-bar rows

35lbs x 20

45lbs x 12

50lbs x 10

55lbs x 8

Zorachus

12-27-2009, 01:23 PM

Sunday: Shoulders + Biceps

12/27/09

DELOAD = 25% less weight taking it easy

- Squats - 1rep max is 230

90lbs x 10 warmup (75% of max)

120lbs x 5

140lbs x 5

160lbs x 5

- Barbell military press - 1rep max is 110

35lbs x 10 warmup (75% of max)

60lbs x 5

75lbs x 5

85lbs x 5

- Dumbbell Military press

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

25lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

25lbs x 10

25lbs x 10

25lbs x 10

30lbs x 10

- Barbell curl

25lbs x 10

25lbs x 10

25lbs x 10

25lbs x 10

Zorachus

12-29-2009, 04:31 PM

Tuesday: CHEST + TRICEPS

12/29/09

DELOAD = 25% less weight taking it easy

- Barbell Bench Press - 1rep max is 175

50lbs x 10 warmup (75% of max)

90lbs x 5

105lbs x 5

120lbs x 5

- Incline dumbbell press

20lbs ea x 12

25lbs ea x 10

25lbs ea x 10

30lbs ea x 8

- Flat bench dumbbell fly's

15lbs x 12

15lbs x 12

15lbs x 12

20lbs x 12

- Dumbbell Seated Overhead Extension

20lbs x 20

25lbs x 12

25lbs x 12

30lbs x 10

- Weighted Push ups

4x10

Zorachus

12-31-2009, 02:06 PM

Thursday: BACK

012/31/09

Month 3

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 185

50lbs x 10 warmup

120lbs x 5

140lbs x 5

160lbs x 5

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 12

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- T-bar rows

45lbs x 12

55lbs x 10

55lbs x 10

60lbs x 8

Zorachus

01-03-2010, 01:26 PM

Sunday: Shoulders + Biceps

01/03/10

Month 3

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Squats - 1rep max is 235

90lbs x 10 warmup

150lbs x 5

175lbs x 5

200lbs x 5

- Barbell military press - 1rep max is 110

35lbs x 10 warmup

70lbs x 5

85lbs x 5

95lbs x 5

- Dumbbell Military press

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

- Up Right-Row

25lbs x 20

30lbs x 12

35lbs x 10

40lbs x 8

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

40lbs x 8

Zorachus

01-05-2010, 06:40 PM

Tuesday CHEST + TRICEPS

01/05/10

Month 3

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 175

50lbs x 10 warmup

115lbs x 5

130lbs x 5

150lbs x 5

- Incline dumbbell press

25lbs ea x 12

30lbs ea x 10

30lbs ea x 10

35lbs ea x 8

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 20

30lbs x 12

30lbs x 12

35lbs x 10

- Weighted pushups

4 x 10

Zorachus

01-07-2010, 06:05 PM

Thursday: BACK

01/07/09

Month 3

Week 1 – 3 sets of 5 reps 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 180

50lbs x 10 warmup

120lbs x 5

135lbs x 5

155lbs x 5

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 12

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- T-bar rows

50lbs x 20

55lbs x 12

55lbs x 12

60lbs x 10

Zorachus

01-10-2010, 12:28 PM

Sunday: Shoulders + Biceps

01/10/10

Month 3

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Squats - 1rep max is 235

90lbs x 10 warmup

165lbs x 3

190lbs x 3

210lbs x 3

- Barbell military press - 1rep max is 110

40lbs x 10 warmup

80lbs x 3

90lbs x 3

100lbs x 3

- Dumbbell Military press

25lbs ea x 12

30lbs ea x 10

30lbs ea x 10

35lbs ea x 8

Dropped Set 25lbs x 8 = slow and perfect form

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

Dropped Set 10lbs x 8

- Up Right-Row

30lbs x 12

35lbs x 10

40lbs x 8

45lbs x 6

Dropped Set 30lbs x 8

- Barbell curl

30lbs x 12

35lbs x 10

35lbs x 10

40lbs x 8

Dropped Set 30lbs x 8

Zorachus

01-12-2010, 07:20 PM

Tuesday CHEST + TRICEPS

01/12/10

Month 3

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Barbell Bench Press - 1rep max is 175

50lbs x 10 warmup

125lbs x 3

140lbs x 3

160lbs x 3

- Incline dumbbell press

25lbs ea x 12

30lbs ea x 10

30lbs ea x 10

35lbs ea x 8

Dropped Set 25lbs x 8 = slow and perfect form

- Flat bench dumbbell fly's

20lbs x 12

20lbs x 12

20lbs x 12

25lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 15

30lbs x 12

30lbs x 12

35lbs x 10

Dropped Set 25lbs x 8

- Weighted pushups with feet up higher than body

4 x 10

Zorachus

01-14-2010, 05:08 PM

Thursday: BACK

01/14/10

Month 3

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 180

50lbs x 10 warmup

125lbs x 3

145lbs x 3

165lbs x 3

- Barbell Rows

45lbs x 15

45lbs x 15

45lbs x 15

50lbs x 12

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- T-bar rows

50lbs x 12

55lbs x 10

55lbs x 10

60lbs x 8

Zorachus

01-22-2010, 06:35 PM

Thursday: BACK

01/21/10

Week 3 - 75%x5, 85%x3, 95%x1

Month 3

- Deadlift - 1rep max is 180

50lbs x 10 warmup

135lbs x 5

155lbs x 3

170lbs x 1

- Barbell Rows

40lbs x 15

45lbs x 10

45lbs x 10

50lbs x 8

Dropped Set 40lbs x 8 = slow and perfect form

- Seated cable row

50lbs x 15

55lbs x 12

55lbs x 12

60lbs x 10

- T-bar rows

50lbs x 15

55lbs x 10

55lbs x 10

60lbs x 8

Dropped Set 50lbs x 8

Zorachus

01-24-2010, 10:53 AM

Sunday: Shoulders + Biceps

01/24/10

Month 3

Week 3 - 75%x5, 85%x3, 95%x1

- Squats - 1rep max is 235

90lbs x 10 warmup

175lbs x 5

200lbs x 3

225lbs x 1

- Barbell military press - 1rep max is 110

40lbs x 10 warmup

85lbs x 5

95lbs x 3

105lbs x 1

- Dumbbell Military press

25lbs ea x 15

30lbs ea x 10

30lbs ea x 10

35lbs ea x 8

Dropped Set right after 20lbs x 8 = slow and perfect form

- Side lateral raise

10lbs ea x 15

12lbs ea x 12

12lbs ea x 12

15lbs ea x 10

Dropped Set 10lbs x 10

- Up Right-Row

30lbs x 15

35lbs x 10

35lbs x 10

40lbs x 8

Dropped Set 30lbs x 8

- Barbell curl

30lbs x 15

35lbs x 12

35lbs x 12

40lbs x 8

Dropped set 30lbs x 8

Zorachus

01-28-2010, 04:35 PM

Thursday BENCH DAY

01/28/10

Month 3

Week 3 - 75%x5, 85%x3, 95%x1

- Barbell Bench Press - 1rep max is 175

50lbs x 10 warmup

130lbs x 5

150lbs x 3

165lbs x 1

- Incline dumbbell press

25lbs ea x 15

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

Dumbbell Flies

15lbs x 15reps

20lbs x 10

20lbs x 10

25lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 15

30lbs x 10

30lbs x 10

30lbs x 10

- Weighted pushups with feet up higher than body

4 x 10

Zorachus

01-30-2010, 12:48 PM

Saturday: DEADLIFT day

01/30/10

Week 4 DELOAD – 60%x5, 65%x5, 70%x5

Month 3

- Deadlift - 1rep max is 180

50lbs x 10 warmup

110lbs x 5

120lbs x 5

135lbs x 5

- Barbell Rows

40lbs x 15

45lbs x 10

45lbs x 10

45lbs x 10

- Seated cable row

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- T-bar rows

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

Zorachus

02-01-2010, 04:12 PM

Monday: SQUAT / PRESS day

02/01/10

Month 3

Week 4 DELOAD - 60%x5, 65%x5, 70%x5

- Squats - 1rep max is 235

90lbs x 10 warmup

140lbs x 5

155lbs x 5

165lbs x 5

- Barbell military press - 1rep max is 110

40lbs x 10 warmup

65lbs x 5

70lbs x 5

80lbs x 5

- Dumbbell Military press = Up weight first week April ( every 2 months )

25lbs ea x 15

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 10

12lbs ea x 10

12lbs ea x 10

- Up Right-Row

30lbs x 15

35lbs x 10

35lbs x 10

35lbs x 10

- Curls

30lbs x 15

35lbs x 10

35lbs x 10

35lbs x 10

Zorachus

02-03-2010, 03:15 PM

Wednesday BENCH day

02/03/10

Month 4

Week 1 – 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 180

50lbs x 10 warmup

120lbs x 5

135lbs x 5

155bs x 5

- Incline dumbbell press = Up weight first week April ( every 2 months )

30lbs ea x 15

35lbs ea x 10

35lbs ea x 10

40lbs ea x 8

Dropped Set 20lbs x 8 = slow and perfect form

Dumbbell Flies

15lbs x 15reps

20lbs x 12

20lbs x 12

25lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 15

30lbs x 12

30lbs x 12

35lbs x 10

Dropped Set 20lbs x 8

- Weighted pushups with feet up higher than body

4 x 10

Zorachus

02-06-2010, 09:02 AM

Saturday: DEADLIFT day

02/06/10

Month 4

Week 1 – 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 190

50lbs x 15 warmup

125lbs x 5

145lbs x 5

160lbs x 5

Dropped set of 50lbs x 10reps

- Barbell Rows = Up weight first week April ( every 2 months )

45lbs x 15

50lbs x 12

50lbs x 12

55lbs x 10

Dropped Set 45lbs x 8 = slow and perfect form

- Seated cable row

55lbs x 15

60lbs x 10

60lbs x 10

65lbs x 8

- T-bar rows

55lbs x 15

60lbs x 10

60lbs x 10

65lbs x 8

Dropped Set 55lbs x 8

Zorachus

02-08-2010, 06:14 PM

Monday: SQUAT / PRESS day

02/08/10

Month 4

Week 1 – 65%x5, 75%x5, 85%x5

- Squats - 1rep max is 245

90lbs x 15 warmup

160lbs x 5

185lbs x 5

210lbs x 5

Drooped set of 90lbs x 10reps

- Barbell military press - 1rep max is 115

40lbs x 10 warmup

75lbs x 5

85lbs x 5

100lbs x 5

- Dumbbell Military press = Up weight on Week 1

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

Dropped Set right after 25lbs x 8 = slow and perfect form

- Side lateral raise

12lbs ea x 15

12lbs ea x 15

12lbs ea x 15

12lbs ea x 15

Dropped Set 10lbs x 10

- Up Right-Row

40lbs x 10

40lbs x 10

40lbs x 10

40lbs x 10

Dropped Set 35lbs x 8

- Barbell curl

35lbs x 12

35lbs x 12

35lbs x 12

Dropped set 30lbs x 8

Zorachus

02-11-2010, 05:19 PM

Thursday BENCH day

02/11/10

Month 4

Week 2 – 70%x3, 80%x3, 90%x3

- Barbell Bench Press - 1rep max is 180

55lbs x 10 warmup

125lbs x 3

145lbs x 3

160lbs x 3

- Incline dumbbell press = Up weight on Week 1

35lbs ea x 12

35lbs ea x 12

35lbs ea x 12

35lbs ea x 12

Dropped Set 25lbs x 8 = slow and perfect form

Dumbbell Flies

20lbs x 15reps

20lbs x 15

20lbs x 15

20lbs x 15

- Dumbbell Seated Overhead Extension

30lbs x 15

30lbs x 15

30lbs x 15

30lbs x 15

Dropped Set 20lbs x 8

- Weighted pushups with feet up higher than body = Add 10 each week1

4 x 10

Zorachus

02-13-2010, 10:53 AM

Saturday: BACK

02/13/10

Month 4

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 190

55lbs x 15 warmup

135lbs x 3

150lbs x 3

170lbs x 3 +

- Barbell Rows = Up weight every other month

50lbs x 15

50lbs x 15

50lbs x 15

50lbs x 15

- Seated cable row

60lbs x 12

60lbs x 12

60lbs x 12

60lbs x 12

- T-bar rows

60lbs x 10

60lbs x 10

60lbs x 10

60lbs x 10

Zorachus

02-21-2010, 02:32 PM

Sunday: Shoulders + Biceps

02/21/10

Month 4

Week 2 – 3 sets of 3 reps 70%x3, 80%x3, 90%x3

- Squats - 1rep max is 245

90lbs x 10 warmup

170lbs x 3

195lbs x 3

220lbs x 3

Dropped set of 140lbs x 10reps

- Barbell military press - 1rep max is 115

45lbs x 10 warmup

80lbs x 3

90lbs x 3

105lbs x 3

- Dumbbell Military press = Up weight on Week 1

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

- Side lateral raise

12lbs ea x 12

12lbs ea x 12

12lbs ea x 12

12lbs ea x 12

12lbs ea x 12

- Up Right-Row

40lbs x 10

40lbs x 10

40lbs x 10

40lbs x 10

40lbs x 10

- Barbell curl

35lbs x 12

35lbs x 12

35lbs x 12

Zorachus

02-23-2010, 06:30 PM

Tuesday CHEST + TRICEPS

02/23/10

Month 4

Week 2 – 70%x3, 80%x3, 90%x3

- Barbell Bench Press - 1rep max is 180

55lbs x 10 warmup

125lbs x 3

145lbs x 3

160lbs x 3

- Incline dumbbell press = Up assistance exercises weights every even month

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

Dumbbell Flies

20lbs x 12reps

20lbs x 12

20lbs x 12

20lbs x 12

20lbs x 12

- Dumbbell Seated Overhead Extension

30lbs x 12

30lbs x 12

30lbs x 12

30lbs x 12

30lbs x 12

- Weighted pushups with feet up higher than body

5 x 10

Zorachus

03-10-2010, 07:02 PM

Tuesday CHEST + TRICEPS

03/10/10

Month 4

Week 4 DELOAD – 60%x5, 65%x5, 70%x5

- Barbell Bench Press - 1rep max is 180

55lbs x 10 warmup

110lbs x 5

120lbs x 5

125lbs x 5

- Incline dumbbell press = Up assistance exercises weights every even month

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

Dumbbell Flies

20lbs x 12reps

20lbs x 12

20lbs x 12

20lbs x 12

- Dumbbell Seated Overhead Extension

30lbs x 10

30lbs x 10

30lbs x 10

30lbs x 10

- Weighted pushups with feet up higher than body

4 x 10

- CARDIO = Mountain Bike or Stairs x10

Zorachus

03-12-2010, 06:46 PM

Thursday: BACK

03/12/10

Month 4

Week 4 DELOAD – 60%x5, 65%x5, 70%x5

- Deadlift - 1rep max is 190

55lbs x 10 warmup

115lbs x 5

125lbs x 5

135lbs x 5

- Barbell Rows = Up weight every even month

50lbs x 10

50lbs x 10

50lbs x 10

50lbs x 10

- Seated cable row

60lbs x 10

60lbs x 10

60lbs x 10

60lbs x 10

- T-bar rows

60lbs x 10

60lbs x 10

60lbs x 10

60lbs x 10

- CARDIO = Mountain Bike or Stairs x10

Zorachus

03-14-2010, 09:24 AM

Sunday: Shoulders + Biceps

03/14/10

Month 4

Week 4 DELOAD – 60%x5, 65%x5, 70%x5

DELOAD do 4 x10 not 5 x10

- Squats - 1rep max is 245

90lbs x 10 warmup

150lbs x 5

160lbs x 5

170lbs x 5+

- Barbell military press - 1rep max is 115

45lbs x 10 warmup

70lbs x 5

75lbs x 5

80lbs x 5+

- Dumbbell Military press = Up weight every even month

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

Dropped set right away 25lbs x 10

- Side lateral raise

10lbs ea x 10

10lbs ea x 10

10lbs ea x 10

10lbs ea x 10

- Up Right-Row

35lbs x 10

35lbs x 10

35lbs x 10

35lbs x 10

Dropped set right away 30lbs x 10

- Barbell curl

30lbs x 10

30lbs x 10

30lbs x 10

- CARDIO = Mountain Bike or Stairs x10

Zorachus

03-16-2010, 07:49 PM

Tuesday CHEST+TRICEPS

03/16/10

MONTH 5

Week 1 – 65%x5, 75%x5, 85%x5

- Barbell Bench Press - 1rep max is 185

55lbs x 10 warmup

120lbs x 5

140lbs x 5

160lbs x 5+ (did 6)

- Incline dumbbell press = Up assistance exercises weights every even month

30lbs ea x 15

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Tricep Pulldowns

45lbs x 15

50lbs x 10

50lbs x 10

50lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 15

30lbs x 10

30lbs x 10

30lbs x 10

- Weighted pushups with feet up higher than body

4 x 10

Zorachus

03-18-2010, 07:53 PM

Thursday: BACK

03/18/10

Month 5

Week 1 – 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 200

50lbs x 10 warmup

130lbs x 5

150lbs x 5

170lbs x 5+ (did 7)

- Barbell Rows = Up weight every even month

45lbs x 15

50lbs x 10

50lbs x 10

50lbs x 10

- Lat Pulldowns

70lbs x 15

75lbs x 10

75lbs x 10

75lbs x 10

- T-bar rows

50lbs x 15

60lbs x 10

60lbs x 10

60lbs x 10

- CARDIO = Mountain Bike or Stairs x12

Zorachus

03-21-2010, 12:25 PM

Sunday: Shoulders + Biceps

03/21/10

Month 5

Week 1 – 65%x5, 75%x5, 85%x5

- Squats - 1rep max is 255

90lbs x 10 warmup

165lbs x 5

190lbs x 5

215lbs x 5+ (did 10)

- Barbell military press - 1rep max is 120

45lbs x 10 warmup

75lbs x 5

90lbs x 5

100lbs x 5+ (did 6)

- Dumbbell Military press = Up weight every even month

25lbs ea x 15

30lbs ea x 10

30lbs ea x 10

30lbs ea x 10

- Side lateral raise

10lbs ea x 15

12lbs ea x 10

12lbs ea x 10

12lbs ea x 10

- Up Right-Row

30lbs x 15

35lbs x 10

35lbs x 10

35lbs x 10

- Barbell Curl

30lbs x 12 x 4sets

- CARDIO = Mountain Bike or Stairs x12

Zorachus

03-23-2010, 04:36 PM

Tuesday CHEST+TRICEPS

03/23/10

MONTH 5

Week 2 – 70%x3, 80%x3, 90%x3

- Barbell Bench Press - 1rep max is 185

60lbs x 10 warmup

130lbs x 3

150lbs x 3

165lbs x 3+

- Incline dumbbell press = Up assistance exercises weights every even month

30lbs ea x 15

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Tricep Pulldowns

40lbs x 15

45lbs x 10

45lbs x 10

45lbs x 10

- Dumbbell Seated Overhead Extension

25lbs x 15

30lbs x 10

30lbs x 10

30lbs x 10

- Weighted pushups with feet up higher than body

4 x 10

Zorachus

03-25-2010, 07:59 PM

Thursday: BACK

03/25/10

Month 5

Week 2 – 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 200

60lbs x 10 warmup

140lbs x 3

160lbs x 3

180lbs x 3+

- Superset; BB Rows / Chin Ups ( increase 1 rep each month on chin ups )

55lbs x 10 / BW x 4

55lbs x 10 / BW x 4

55lbs x 10 / BW x 4

55lbs x 10 / BW x 4

- T-bar rows

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- Weighted sit ups

4 x 10

- CARDIO = Mountain Bike or Stairs x14

Zorachus

03-28-2010, 10:30 AM

Sunday: Shoulders + Biceps

03/28/10

Month 5

Week 2 – 70%x3, 80%x3, 90%x3

- Squats - 1rep max is 255

90lbs x 10 warmup

180lbs x 3

205lbs x 3

230lbs x 3+ (did 8)

- Barbell military press - 1rep max is 120

45lbs x 10 warmup

85lbs x 3

95lbs x 3

105lbs x 3+ (did 4)

- Superset; DB OH Press / Side Laterals

25lbs ea x 10 / 10lbs ea x 10

25lbs ea x 10 / 10lbs ea x 10

25lbs ea x 10 / 10lbs ea x 10

25lbs ea x 10 / 10lbs ea x 10

- Up Right-Row

30lbs x 15

35lbs x 10

35lbs x 10

35lbs x 10

- Dumbbell Preacher Curl

15lbs ea x 12

20lbs ea x 10

20lbs ea x 10

25lbs ea x 8

- CARDIO = Mountain Bike or Stairs x 14

Zorachus

03-30-2010, 08:09 PM

Tuesday CHEST+TRICEPS

03/30/10

MONTH 5

Week 3 - 75%x5, 85%x3, 95%x1

- Barbell Bench Press - 1rep max is 185

60lbs x 10 warmup

140lbs x 5

155lbs x 3

175lbs x 1+ (did 2)

- Superset; DB Incline Bench / Dumbbell Seated Overhead Extensions

30lbs ea x 10 / 25lbs x 10

30lbs ea x 10 / 25lbs x 10

30lbs ea x 10 / 25lbs x 10

30lbs ea x 10 / 25lbs x 10

- Weighted Pushups

4 x10

- Tricep Pushdowns

45lbs x 15

50lbs x 10

50lbs x 10

50lbs x 10

brihead301

03-31-2010, 06:30 AM

You're doing some very consistent work in here man!

That's a ton of volume you're doing too! I'd be dead if I did all that....

To answer your question about switching to 4 days/week...with that much volume - NO WAY!!! You wouldn't be able to properly recover adding an extra day.

Zorachus

04-02-2010, 06:42 PM

Thursday: BACK

04/01/10

Month 5

Week 3 - 75%x5, 85%x3, 95%x1

- Deadlift - 1rep max is 200

60lbs x 10 warmup

150lbs x 5

170lbs x 3

190lbs x 1 ( did 3 )

- Superset; BB Rows / Cable Rows

55lbs x 10 / 55lbs x 8

55lbs x 10 / 55lbs x 8

55lbs x 10 / 55lbs x 8

55lbs x 10 / 55lbs x 8

- T-bar rows

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- Lat Pulldowns

70lbs x 10

70lbs x 10

70lbs x 10

70lbs x 10

- CARDIO = Mountain Bike or Stairs x16

Zorachus

04-04-2010, 09:31 AM

Sunday: Shoulders + Biceps

04/04/10

Month 5

Week 3 - 75%x5, 85%x3, 95%x1

- Squats - 1rep max is 255

90lbs x 10 warmup

190lbs x 5

215lbs x 3

240lbs x 1+ ( did 5 )

- Barbell military press - 1rep max is 120

45lbs x 10 warmup

90lbs x 5

100lbs x 3

115lbs x 1+ ( did 4 )

- Superset; Upright Row / Side Laterals

35lbs ea x 10 / 10lbs ea x 8

35lbs ea x 10 / 10lbs ea x 8

35lbs ea x 10 / 10lbs ea x 8

35lbs ea x 10 / 10lbs ea x 8

- Dumbbell OH Press

20lbs ea x 15

25lbs ea x 10

25lbs ea x 10

25lbs ea x 10

- Dumbbell Preacher Curl

15lbs ea x 12

20lbs ea x 10

20lbs ea x 10

25lbs ea x 8

- CARDIO = Mountain Bike or Stairs x 16

Zorachus

04-04-2010, 10:52 AM

This was a brutal workout today for me :drooling:

Zorachus

04-06-2010, 02:52 PM

Tuesday CHEST+TRICEPS

04/06/10

MONTH 5

Week 4 DELOAD – 60%x5, 65%x5, 70%x5

- Barbell Bench Press - 1rep max is 185

60lbs x 10 warmup

110lbs x 5

120lbs x 5

130lbs x 5+ ( did 11 )

- Superset; DB Incline Bench / Weighted Pushups

30lbs ea x 10 / PU x 10

30lbs ea x 10 / PU x 10

30lbs ea x 10 / PU x 10

30lbs ea x 10 / PU x 10

- Dumbbell Seated overhead extensions

25lbs x 15

30lbs x 10

30lbs x 10

30lbs x 10

- Tricep Pushdowns

45lbs x 15

50lbs x 10

50lbs x 10

50lbs x 10

Zorachus

04-08-2010, 08:38 PM

Thursday: DEADLIFT / BACK

04/08/10

Month 5

Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 200

60lbs x 10 warmup

120lbs x 5

130lbs x 5

140lbs x 5+ ( did 8 ) could do way more but right knee felt sore and swelling

- Chinups

4 x 10

- Dumbbell Row's

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

- T-Bar Row's

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- CARDIO = Mountain Bike or Stairs x16

Zorachus

04-11-2010, 08:49 AM

Sunday: SHOULDERS / SQUATS

04/11/10

Month 5

Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Squats - 1rep max is 255

90lbs x 10 warmup

155lbs x 5

165lbs x 5

180lbs x 5+ ( did 10 )

- 5/3/1 Barbell OH Press - 1rep max is 120

45lbs x 10 warmup

70lbs x 5

80lbs x 5

85lbs x 5+ ( did 10 )

- Upright Row

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Dumbbell OH Press

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

- Bentover Dumbbell Raise

10lbs ea x 15

10lbs ea x 15

10lbs ea x 15

10lbs ea x 15

- Dumbbell Hammer Curl

15lbs ea x 12

15lbs ea x 12

15lbs ea x 12

15lbs ea x 12

- CARDIO = Mountain Bike or Stairs x 16

Zorachus

04-13-2010, 06:53 PM

Tuesday BENCH / TRICEPS

04/13/10

MONTH 6

Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell Bench Press - 1rep max is 190

65lbs x 10 warmup

125lbs x 5

145lbs x 5

160lbs x 5+

- Dumbbell Flat Bench = Up weight every even month on assistance exercises

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Dips

4 x 10

- Dumbbell Fly

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

- Tricep Pushdowns

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- Dumbbell Overhead Extensions

30lbs x 12

30lbs x 12

30lbs x 12

30lbs x 12

Zorachus

04-15-2010, 05:28 PM

Thursday: DEADLIFT / BACK

04/15/10

MONTH 6

Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 210

65lbs x 10 warmup

135lbs x 5

160lbs x 5

180lbs x 5+ ( did 7 )

- Chinups ( up 1 rep ea month )

4 x 6

- Dumbbell Row's

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

- T-Bar Row's

55lbs x 15

60lbs x 10

60lbs x 10

60lbs x 10

- CARDIO = Mountain Bike or Stairs x16

Zorachus

04-18-2010, 08:18 AM

Sunday: SHOULDERS / SQUATS

04/11/10

MONTH 6

Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats - 1rep max is 265

95lbs x 10 warmup

170lbs x 5

200lbs x 5

225lbs x 5+ ( did 8 )

- 5/3/1 Barbell OH Press - 1rep max is 125

50lbs x 8 warmup

80lbs x 5

95lbs x 5

105lbs x 5+ ( did 6 )

- Upright Row = Up assistance weight again in MONTH 8

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

- Dumbbell OH Press

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

- Bentover Dumbbell Raise

12lbs ea x 15

12lbs ea x 15

12lbs ea x 15

12lbs ea x 15

- Dumbbell Hammer Curl

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

- CARDIO = Mountain Bike or Stairs x 16

Zorachus

04-18-2010, 11:39 AM

The chin ups I did on Thursday I can still feel the soreness from them, I have not felt muscle soreness for this long, almost 3 days later. But it is a good sore, no pain what so ever, just parts of my back and arms I guess never get hit lately ?

I haven't put Pullups / Chinups in my routine for well over a year. They can make a man humble, if trying to do multiple sets of 10 each, with slow and perfect form.

Zorachus

04-20-2010, 06:16 PM

Tuesday BENCH / TRICEPS

04/20/10

MONTH 6

Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell Bench Press - 1rep max is 190

65lbs x 10 warmup

135lbs x 3

150lbs x 3

170lbs x 3+

- Dumbbell Flat Bench = Up weight every even month on assistance exercises

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Dips

4 x 10

- Dumbbell Fly

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

- Tricep Pushdowns

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- Dumbbell Overhead Extensions

30lbs x 12

30lbs x 12

30lbs x 12

30lbs x 12

Zorachus

04-22-2010, 06:18 PM

Thursday: DEADLIFT / BACK

04/22/10

MONTH 6

Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Deadlift - 1rep max is 210

65lbs x 10 warmup

150lbs x 3

170lbs x 3

190lbs x 3+

- Chinups ( up 1 rep ea month )

4 x 6

- Dumbbell Row's

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

- T-Bar Row's

55lbs x 15

60lbs x 10

60lbs x 10

60lbs x 10

- CARDIO = Mountain Bike or Stairs x16

Zorachus

04-25-2010, 01:03 PM

Sunday: SHOULDERS / SQUATS

04/11/10

MONTH 6

Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats - 1rep max is 265

95lbs x 10 warmup

185lbs x 3

215lbs x 3

240lbs x 3+ ( did 5 )

- 5/3/1 Barbell OH Press - 1rep max is 125

50lbs x 8 warmup

90lbs x 3

100lbs x 3

110lbs x 3+ ( did 5 )

- Upright Row = Up assistance weight again in MONTH 8

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

- Dumbbell OH Press

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

- Bentover Dumbbell Raise

12lbs ea x 15

12lbs ea x 15

10lbs ea x 15

10lbs ea x 15

- Dumbbell Hammer Curl

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

- CARDIO = Mountain Bike or Stairs x 16

Zorachus

04-27-2010, 06:18 PM

Tuesday BENCH / TRICEPS

04/27/10

MONTH 6

Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell Bench Press - 1rep max is 190

65lbs x 10 warmup

145lbs x 5

160lbs x 3

180lbs x 1+ ( did 2 )

- Dumbbell Flat Bench = Up weight every even month on assistance exercises

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Dips

4 x 10

- Dumbbell Fly

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

- Tricep Pushdowns

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- Dumbbell Overhead Extensions

30lbs x 12

30lbs x 12

30lbs x 12

30lbs x 12

Zorachus

04-29-2010, 07:21 AM

Thursday: DEADLIFT / BACK

04/29/10

MONTH 6

Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Deadlift - 1rep max is 210

65lbs x 10 warmup

160lbs x 5

180lbs x 3

200lbs x 1+ ( did 3 )

- - Lat Pulldowns

70lbs x 15

75lbs x 10

75lbs x 10

75lbs x 10

- Dumbbell Row's

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

- T-Bar Row's

55lbs x 15

60lbs x 10

60lbs x 10

60lbs x 10

brihead301

04-29-2010, 08:34 PM

Nice work man...you're stayin nice and consistent with the program, just as Mr. Wendler intended. Keep this up, and you will no doubt be a beast!!!!

You're volume never ceases to impress me either....

Awesome work, keep it up!!

Zorachus

05-01-2010, 09:09 AM

Sunday: SHOULDERS

05/01/10

MONTH 6

Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell OH Press - 1rep max is 125

50lbs x 8 warmup

95lbs x 5

105lbs x 3

120lbs x 1+ ( did 3 )

- Upright Row = Up assistance weight again in MONTH 8

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

- Dumbbell OH Press

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

- Seated Side Dumbbell Lateral Raise

12lbs ea x 15

12lbs ea x 15

10lbs ea x 15

10lbs ea x 15

- Dumbbell Hammer Curl

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

- CARDIO = Mountain Bike or Stairs x 16

Zorachus

05-03-2010, 04:27 PM

Monday SQUATS

05/03/10

MONTH 6

Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Squats - 1rep max is 265

95lbs x 8 warmup

200lbs x 5

225lbs x 3

250lbs x 1+ ( did 5 )

4 x 10 SQUATS of 50% 1RM

130lbs x 10

130lbs x 10

130lbs x 10

130lbs x 10

Zorachus

05-04-2010, 07:27 PM

Tuesday Workout-C BENCH / TRICEPS

05/04/10

MONTH 6

Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell Bench Press - 1rep max is 190

65lbs x 10 warmup

115lbs x 5

125lbs x 5

135lbs x 5+ ( did 10 )

- Dumbbell Flat Bench = Up weight in Month-7

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- Dips

4 x 10

- Dumbbell Fly = Up weight in Month-8

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

- Tricep Pushdowns = Up weight in Month-7

50lbs x 15

55lbs x 10

55lbs x 10

55lbs x 10

- Dumbbell Overhead Extensions = Up weight in Month-8

30lbs x 12

30lbs x 12

30lbs x 12

30lbs x 12

Zorachus

05-07-2010, 06:42 PM

Thursday: Workout-B DEADLIFT / BACK

05/07/10

MONTH 6

Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 210

65lbs x 10 warmup

125lbs x 5

135lbs x 5

145lbs x 5+ ( did 10 )

- Lat Pulldowns = Up weight in Month-7

70lbs x 15

75lbs x 10

75lbs x 10

75lbs x 10

- Dumbbell Row's = Up weight in Month-8

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

30lbs ea x 15

- T-Bar Row's = Up weight in Month 7

55lbs x 15

60lbs x 10

60lbs x 10

60lbs x 10

Zorachus

05-09-2010, 09:28 AM

Sunday: Workout-A SHOULDERS

05/09/10

MONTH 6

Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell OH Press - 1rep max is 125

50lbs x 10 warmup

75lbs x 5

80lbs x 5

90lbs x 5+ ( did 12 )

- Upright Row = Up weight in Month-7

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

40lbs ea x 10

- Dumbbell OH Press = Up weight in Month-8

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

30lbs ea x 12

- Seated Side Dumbbell Lateral Raise = Up weight in Month-8

12lbs ea x 15

12lbs ea x 15

10lbs ea x 15

10lbs ea x 15

- Dumbbell Hammer Curl = Up weight in Month-7

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

20lbs ea x 12

- CARDIO = Mountain Bike or Stairs x 16

Zorachus

05-10-2010, 07:47 PM

Monday Workout-D SQUATS

05/10/10

MONTH 6

Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Squats - 1rep max is 265

95lbs x 8 warmup

160lbs x 5

170lbs x 5

185lbs x 5+ ( did 11 )

4 x 10 SQUATS of 50% 1RM

130lbs x 10

130lbs x 10

130lbs x 10

130lbs x 10

Zorachus

05-10-2010, 09:02 PM

Tuesday Workout-C BENCH / TRICEPS

05/11/10

MONTH 7

Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell Bench Press - 1rep max is 195

70lbs x 10 warmup

125lbs x 5

145lbs x 5

165lbs x 5+

- Dumbbell Flat Bench = Up weight in Month-9

40lbs ea x 15

40lbs ea x 15

40lbs ea x 15

40lbs ea x 15

40lbs ea x 15

- Dumbbell Fly = Up weight in Month-8

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

20lbs ea x 10

- Tricep Pushdowns = Up weight in Month-9

60lbs x 10

60lbs x 10

60lbs x 10

60lbs x 10

60lbs x 10

Zorachus

05-10-2010, 09:12 PM

Thursday: Workout-B DEADLIFT / BACK

05/14/10

MONTH 7

Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 220

70lbs x 10 warmup

145lbs x 5

165lbs x 5

190lbs x 5+

- Lat Pulldowns = Up weight in Month-9

80lbs x 12

80lbs x 12

80lbs x 12

80lbs x 12

80lbs x 12

- Dumbbell Row's = Up weight in Month-9

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

35lbs ea x 10

- T-Bar Row's = Up weight in Month 9

65lbs x 10

65lbs x 10

65lbs x 10

65lbs x 10

fixationdarknes

05-11-2010, 01:18 AM

Glad to see such a consistent 5/3/1-er! That makes me happy haha. Keep up the great work.

Zorachus

05-11-2010, 04:35 PM

Moved to a new thread;

http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal&p=2332328#post2332328

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