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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