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Drew92
09-25-2009, 01:56 PM
My name is Drew and this my new journal. The old one was Starting Strength, but I slowly started adding excerises so I'm now doing my own thing with some concepts of other tried and proven routines.

Drew92
09-25-2009, 02:12 PM
Friday

September 25th 2009

Bench
195x5 PR +5lbs
205x3 PR +1 Rep
160x12 PR +1 Rep

Squat
205x5
205x5
205x8

Close Grip
160x6
135x10

Flies
45x12
45x12
45x12

Deadlift
235x5
275x6

Skull Crusher
70x15
70x20

Nice workout. Some good PRs. I really like doing to heavy sets and then one high rep set for my benching.

Drew92
09-26-2009, 06:30 PM
Saturday

September 26th 2009

Chin Ups:5x5
25x5
25x5
25x5
25x5
25x5.75

Military Press:3x5 PR!
110x5
110x5
110x5

Barbbell Curls:All sets were super setted together beside the time it took to take off the weight.
90x10
80x10
70x10
60x10
50x20

Rear Shoulder Raises:3x
20x15
20x15
25x15

Neck Raises:
Right 5x12
Left 5x12
Front 5x12

Really good work out considering I just got done cutting two of my neighbors lawns and was kinda tired when I was done. Hopefully I can make my neck bigger and stronger to prevent any future injurys.

Drew92
09-28-2009, 06:07 PM
Monday

September 28th 2009

Bench:
200x4
210x2 PR!
220x0 Not going to happen after all that.
165x10

Squat:
215x7 :omg: Last Friday it was 215x4
225x4 PR +2 reps at this weight
235x1 PR

Close Grip:
155x8
155x8
155x6

Deadlift:
285x5

Flies:3x12
50x12
50x12
50x12

Skull Crushers:3x12
80x12
80x12
80x12

I almost had the 5th rep on 200. The first 3 flew up. On Friday I should have it. I new I most likely wasn't going to get 220lbs after both of those heavy sets, but I tried any way.

slashkills
09-28-2009, 08:13 PM
Nice work man! i hate to say it but im pretty sure you got me beat on our bench competition now. Its not over yet but if your getting 220 next week im screwed cause my max is 210.

Drew92
09-29-2009, 04:52 AM
Nice work man! i hate to say it but im pretty sure you got me beat on our bench competition now. Its not over yet but if your getting 220 next week im screwed cause my max is 210.

Thanks man! Dont forget you started at 195lbs and I started at 200lbs so if you can get to 220lbs before I can get to 225lbs I would consider you the winner. Don't forget about our squat race either. First one to squat 245x5 wins.

Coke
09-29-2009, 08:48 AM
Off to a fine start in here with PRs everywhere, props for keeping it moving this way man.

Drew92
09-30-2009, 03:30 PM
Wednesday

September 30th 2009

Military Press:3x5
115x5
115x5
115x4

Chin Ups:5x5
30x5
30x5
30x5
30x5
30x5

Dumbbell Presses:3x
50x7
50x7
50x7

DBOR:2x
65x12
50x15

Curls:
50's x8
70x15
25's x8
80x15

Calves:3x20
155x20
155x20
155x20

Side Raise:2x
15x15
10x25

Rear Raise:2x
20x15
15x25

slashkills
09-30-2009, 08:05 PM
solid work dude! keep this **** up

Drew92
10-02-2009, 07:10 PM
solid work dude! keep this **** up

Thanks guy.

Friday

October 2nd 2009

Bench:
200x4
185x6
135x16
135x17

Squat:3x5
225x5 PR
225x4
225x5

Skull Crushers:
80x12
85x12

Close grip:
85x25
85x25

I was looking forward to this workout all day only to realize my shoulders weren't 100 percent for benching after my first set. I will have to cut the volume down on Wednesday.

Drew92
10-03-2009, 05:58 PM
Saturday

October 3rd 2009

Military:3x8
95x8
95x8
95x7

Deadlift:
290x6
320x1 PR+5lbs

Chins:
bw+35x4
bwx10

Calves:3x20
160x20
160x20
160x20

supersetted with

Ez Curls:3x
70x15
70x15
70x20

Squatting yesterday killed my elbows.

Drew92
10-05-2009, 02:41 PM
Monday

October 5th 2009

Bench:3x5
185x5
185x5
185x6
160x10

Squat:1x20
185x17 ALMOST

Incline Dumbbell:3x15
50s x15
50s x16
50s x13

Calves:3x20
165x20
165x20
165x20

Skull Crushers:2x20
70x20
70x20

Coke
10-06-2009, 11:49 AM
Nice flow going with the efforts, been real consistent bro.

Drew92
10-07-2009, 03:52 PM
Wednesday

October 7th 2009

Military
100x7
105x5
85x11

Power Clean:
135x3
155x1
175x1
185x1 PR
135x10
135x12

Seated Dumbbell Press:
25x25
20x20
15x25

Curls:
90x8 Barbell
70x15 Barbell
20s x15 Incline
25s x20 Incline
15s x25 Con.
25s x8 Con.

Drew92
10-12-2009, 04:28 PM
Monday

October 12th 2009

Squat:
230x2
205x5

I went camping Thursday and got back on Sunday. So I wasn't feeling it today. So I called it there. I might try some thing tomorrow. Right know my motavation is really low and a ****ty day doesn't help. I'm wondering if everyone has genetics to be strong.

Drew92
10-13-2009, 01:59 PM
Tuesday

October 13th 2009

Tuesday

Monday
-squat
-stiff legged deadlift
-calves
Tuesday
-bench
-incline dumbbell
-close grip
-flies
Wednesday
-deadlift
-pull up
-bent over row
-power clean
Thursday
-military press
-dumbbell press
-front/side/rear raises
Friday
-squat
-stiff legged deadlift
-calves
Saturday
-dips
-chins
-skull crushers
-barbell curls
-forearms

Drew92
10-13-2009, 05:24 PM
Tuesday

October 13th 2009

Bench:3x5
190x5
190x4 Lost arch after 3rd rep.
190x3 Annoying spotter.

Incline Dumbbell Press:3x
65x8
65x8
65x8

Close Grip:3x
135x7
135x8
135x8

Flies:3x
50x8
25x25
25x25

Incline dumbbell killed my tris. Every thing felt really heavy. Hopefully I will regain my strength by eating healthier than I was at camp. The past two nights I slept for 9:30 hours which isn't normal so I think I'm just tired. Anyway note to self: never have me mom spot my again. I know she was just tring to help I hope. But I told her to say que words during my bench pressing as my normal partner wasn't here today. She ended up screaming both of them one after another none stop in a very high pitch annoying voice.

slashkills
10-13-2009, 05:38 PM
nice work bro. That schedule seems like an awful lot though.

Drew92
10-14-2009, 02:40 PM
Wednesday

October 14th 2009

Deadlift:
300x5 crappy form

Pull ups:3x
bw x10
bw x9
bw x9

Dumbbell Bent Over Row:3x
50x12
25x25
50x15

Power Clean:3x5
135x5
135x5
135x5

Curls:Unkown doing them in a bit.

Drew92
10-15-2009, 03:57 PM
Thursday

October 15th 2009

Military:
105x6
115x1 wtf
75x15

Seated Dumbbell Press: w/o back rest
25x20

Side Raises:
10x20
10x25

My rear shoulders were very sore today from yesterdays workout. I suck at military presses.

Coke
10-16-2009, 09:03 AM
Fine consecutive days of training man.

Drew92
10-16-2009, 02:39 PM
Friday

October 16th 2009

Squat:3x5
205x5
205x5
205x5

Stiff Legged Deadlifts
155x12
155x12

Calves:5x20
135x20
135x20
135x20
135x20
135x20

Man I am so beat up from deadlifts. I took it easy on squats today. I would have not been able to squat at maxium potential.

Drew92
10-17-2009, 04:44 PM
Saturday

October 17th 2009

Dips:
bw x10
bw x15

Chins:
bw x10
bw x10

Close Grip Bench:3x10
135x10
135x10
135x10

Ez Curls:3x12
80x12
80x12
80x12

Skull Crushers:3x12
80x12
80x12
80x12

Reverse Incline Curls:
25x15
25x15
25x12

Wrist Rolls:3x
75x1
75x1
75x1

Fine week of workouts. My targeted muscles have been sore after every workout, which I like. Rest day tomorrow.

Drew92
10-19-2009, 03:08 PM
Monday

October 19th 2009

Squat:
175x10
185x10
195x10

Calves:5x
155x20
155x20
155x20
155x20
155x20

My hamstrings were very sore still from stiff legged deads on friday. Hopefully my body will adapt and heal faster. This brings me to my next topic of DOMS and healing. I love it. Seroiusly if you treat DOMS like an illness and the only medicine out there to cure it is sleep and food, its very motivating.

slashkills
10-19-2009, 03:17 PM
solid work bro. way to keep that DOMS in check.

PIERCEY
10-19-2009, 07:26 PM
Making some great headway in here man. Nice work

Coke
10-20-2009, 11:31 AM
Way to be stepping to it bro.

Drew92
10-20-2009, 04:26 PM
Tuesday

October 20th 2009

Bench:
190x4
175x8
180x6
135x10

Incline Dumbbell Press:
65x7
65x9
65x8

Dips:
25x5
25x5
25x6

Flies:
35x15
35x15
35x15

I need a new routine. I gave my current one a try and its not working out. I need to be squatting and benching twice a week and deadlifting once a week. Bench presses have to be on mon-wed-fri as thats when my training partner is here. Having an accessory day is very unbenefitical to me. If I keep it a body part spilt I need to be doing back/biceps chest/triceps etc. Squatting 3x a week not isn't really an option as I can't heal in time. I need ideas.

Coke
10-20-2009, 05:12 PM
Benching twice per week isn't a bad idea, 3 would be overboard imo...Mon & Fri for example would work great.

In any case, just keep getting in there like you're doing - that's really key above all dude.

slashkills
10-20-2009, 05:53 PM
why make a routine? Westside for skinny bastards is a great routine and will add mass and get you strong as an ox.

Drew92
10-21-2009, 02:39 PM
Wednesday

October 21st 2009

Deadlift:1x5
310x5 PR+10lbs

Pull Ups:3x10
bw x10
bw x10
bw x9

Ez Curls:3x10
90x10
90x10
90x10

Dumbbell Curls:3x12
35x12
35x12
35x12

Damn nice PR. That **** is heavy. Props to any one over double body weight for reps. I have it on video. Form was good no hitching. I have to go and cut the neighbors lawn. Later to night I should do some other back work. Like light dumbbell rows or something.

Coke
10-22-2009, 08:01 AM
Wow, way to raise up on your deads.

Drew92
10-23-2009, 02:26 PM
Friday

October 23rd 2009

Bench:
165x11
190x5
180x3 My chest wasn't fully recovered from Tuesday.

Squat:
215x5
230x3
245x0

Arnies:3x12
35x12
35x12
35x13

Skull Crushers:
85x12
85x11
85x10

Drew92
10-26-2009, 03:18 PM
Monday

October 26th 2009

Squat:
215x5
215x5
215x3

Bench:
190x5
185x5
185x5

Pull Ups:
bw+25x5
bw+20x5
bw+15x5

Skull Crushers:
85x10
85x10
85x10

Dumbbell Curls:
35x15
35x14

Incline Dumbbell Presses:
50x15
50x15

Calves:
185x20
185x20

slashkills
10-26-2009, 04:12 PM
solid work bro

Coke
10-27-2009, 09:27 AM
Sessions are on point dude.

Drew92
10-28-2009, 12:44 PM
Thanks guys.

Tuesday

October 27th 2009

I did some jumping. What i did was put to bamboo sticks in the crack between my yard and driveway and attached a string between them. This way I could jump from something hard and land in a softer area. I couldn't get the string very taunt so I measured from the ground of the concrete to the lowest point on the string. I managed to jump over a 48" string. It was pretty fun. It was my first time ever doing something like this. Man my core is so sore today. I'm going to go try and squat and dead later today. I will be back to post up the results.

Drew92
10-31-2009, 06:13 PM
Wow its been awhile since I have lifted. I have been on and off sick all week. I still don't feel very well. Any way heres what I did tonight.

Saturday

October 31st 2009

Squat:5x5
205x5
205x5
205x5
205x5
205x6

Pull Ups:50x
12,8,8,8,8,6

Dumbbell Curls:3x15
35x15
35x15
35x15

I have know idea how I finished all of the squats. After the first set I was set on only doing it 3x and taking the easy way out.

Coke
11-01-2009, 11:48 AM
Good job stepping to the plate while feeling subpar.

Drew92
11-01-2009, 01:38 PM
November

Sunday 1st 2009

Bench:3x
185x7.5
185x7
185x5

Dips:3x5
bw+35x5
bw+35x5
bw+35x5

Skulls:3x
80x12
70x15
70x16

Decline Flies:3x
35x15
35x15
35x20

PIERCEY
11-02-2009, 02:18 PM
Strong benching bro. Damn those are impressive dips too!

Drew92
11-03-2009, 02:15 PM
Tuesday

November 3rd 2009

Chins:50x
bw x16,9,8,7,6,4

Very crapy day the plan was to deadlift today. 225lbs was a really big struggle to get it off the floor so I called it there. I am loving the DOMS from 5x5 squats but clearly its effecting my deadlifts. The plan was to squat twice and deadlift once a week. Maybe if I do a 5x5 on lets say Monday and deadlifts on Friday

Drew92
11-04-2009, 03:25 PM
Wednesday

November 4th 2009

Military:
95x5
105x5
115x2

Deadlift:
300x7

Front Raises:
20x12
20x12
15x20

Drew92
11-06-2009, 02:30 PM
Friday: Chest/tris

November 6th 2009

Bench:
200x4
160x11

Dips:3x5
bw+40x5
bw+40x5
bw+40x7

Incline Dumbbells:3xF
50x18
50x17
50x15

Skulls:3x12
75x12
75x12
75x12

Drew92
11-07-2009, 04:21 PM
Saturday

November 7th 2009

Squat:5x5
210x5
210x5
210x5
210x5
210x5

Ez Curls:3x
90x12
90x11
90x10

Coke
11-07-2009, 04:38 PM
Nice workout(s) Drew, like the 5 x 5 squats.

Drew92
11-09-2009, 02:17 PM
Thanks Man!

November 9th 2009

Chin Ups:50x
Bw x12,12,10,8,8

Dips:3x5
bw +45x5
bw +45x5
bw +45x4

I had a weird pain when I was doing these. Not the typical sternum pain but, my collar bones felt way out of wack.

Skulls:3x12
80x12
80x12
80x15

DB Curls:3x
35x12
35x13
35x15

Flies:3x
35x12
35x12
35x30 lol

Drew92
11-13-2009, 02:17 PM
Friday

November 13th 2009

Bench:
205x3
210x3 PR!
185x8 PR!

Dips:3x
bw+45x4
bw+35x5
bw+25x10

Close Grip Bench:14" apart
135x10
135x12
135x12

Skull Crsuhers:3x12(30 second breaks)
70x12
70x12
70x12

Coke
11-13-2009, 06:16 PM
Super new benching PRs man.

Drew92
11-16-2009, 02:17 PM
Monday

November 16th 2009

Dumbbell Bench Press:3x
75x8
75x10
75x8

Military Press:3x
100x6
85x12
85x11

Skull Crushers:3x12
80x12
85x12
80x12

Drew92
11-17-2009, 06:28 PM
Tuesday

November 17th 2009

Deficit Deadlift: 35's
235x5
255x5
275x6

I really wanted to hit my back more but I was really bust tonight.

Ez Curls:
90x12
90x12
90x12

Concentration Curls:
25x12
20x15
15x25

Drew92
11-18-2009, 02:07 PM
Wednesdaay

November 18th 2009

Squat:3x5
215x5
215x5
215x8 PR

Neck raises.

Caleves:
135x20
155x20
175x20

Grip work.

Coke
11-19-2009, 01:43 PM
Solid new PR with the squats guy.

Drew92
11-23-2009, 05:22 PM
Monday

November 23rd 2009

Pull Ups:50x
13-13-10-8-6

Speed Bench:9x3
115x3,3,3 Regular Grip
115x3,3,3 Meduim Grip
115x3,3,3 Close Grip

DBOR:
45x12
50x12
50x20

Dips:
10
10
10
10
10

EZ Curls:
80x15
80x14

Drew92
11-24-2009, 06:35 PM
Tuesday

November 24th 2009

Deadlift:35's
235x3
285x3
305x3

Shrugs...

Drew92
11-25-2009, 03:37 PM
Wednesday

Nvember 25th 2009

Squats: Bought a belt today...WOW.
230x5 PR
240x2 PR
250x1 PR

Calves:
135x25
135x25
135x25

Wow I am really looking forward to deads and squats now that I have a belt.

Coke
11-25-2009, 10:35 PM
Good deal on the new belt...steadily on the rise, props.

Drew92
11-27-2009, 04:16 PM
Thanks dude.

Friday

November 27th 2009

Bench:
185x9 PR
215x1 wtf
165x12 PR

Incline Bench:
135x10
135x11
155x4

Dips:
bw x10
bw x10
bw x10

Flies:
45x8
45x12
25x12

Any one got any ideas for a powerlifting/bodybuilding hybrid routine?

Drew92
11-28-2009, 02:51 PM
Saturday

Novmber 28th 2009

Deadlift:
300x3 Belt
320x1
330x1 Belt+Straps
350x1 PR +30lbs
360x0

Pull Ups:
bw x10
bw x9
bw x6

DBOR:
50x12
50x15
50x20

Incline Curls:
25x15
25x15

Dumbbell Curls:
35x12

Damn what a nice PR. I am really liking my belt. My upper body was sore as hell today from yesterday, so not much else going on.

james_w8lifter
11-28-2009, 04:22 PM
Solid lifting in here man. Your strength has really shot up since you started your journal. What is your weight and height? Are you bulking or what?

I'll be tracking your progress so keep it up

Drew92
11-28-2009, 04:49 PM
Thanks James. I am 5"9' and weigh 165lbs.

slashkills
11-28-2009, 04:55 PM
Nice PRs dude! As for the PL/bodybuilding hybrid routine, try ws4sb or westside. The main lift builds strength and all of the acc. work should be in 8-20 rep range for hypertrophy. Ive added a good bit of mass doing it.

Coke
11-28-2009, 06:00 PM
Huge new PR with your deads dude.

Drew92
11-30-2009, 01:48 PM
Thanks guys.

Monday

November 30th 2009

Military:Belt
95x5
105x5
115x5
125x0

Close Grip:
155x10
165x5
165x4

Skulls:
70x20
80x15
90x6

Side Raises:
15x12
15x15
10x15

Front:
15x12
10x10
10x10

Upright Rows:
40x15
50x15
60x15

Every thing after close grip bench was done with great intensity with little to no rest.

Drew92
11-30-2009, 02:39 PM
I have come up with something I hope to to stick to for a long time. Here it is:

Monday-Light Chest-Heavy Shoulders-Heavy Triceps
Military Press
Close Grip
Skulls
Raises
Uprights

Tuesday-Back-Biceps
Pull/Chin Ups
Rows
Barbell Curls
Dumbbell Curls
Isolation Curls

Wednesday-Legs
Squats
Calves
Abs
Neck

Friday-Heavy Chest-Light Shoulders-Medium Triceps
Bench Press
Incline Press
Dips
Skulls
Flies

Saturday-Back-Biceps
Deadlift
Pull/Chin Ups
Rows
Barbell Curls
Dumbbell Curls
Isolation Curls

This gives me two days off and has me ready to go each heavy day(squat/deadlift). I really am looking forward to getting my big three total higher. Currently its 815lbs. I would like:

Deadlift:405lbs
Squat:315lbs
Bench:250lbs
Total: 970lbs

Now don't get freaked out by all the bicep exercises. I only plan to do one of them.

Coke
11-30-2009, 05:19 PM
That is basically the push-pull-leg routine with added days, that is good but we benefit more by just the three days...i like yours though if you go 4 days, the pressing movements seem to need more frequent efforts but with lighter weights.

My advice is add the deads in on back day then skip a day or two before doing the squats...the back and legs do better with once per week sessions in my experience.

Whatever you decide to do should be fine.

Drew92
12-01-2009, 05:58 PM
That is basically the push-pull-leg routine with added days, that is good but we benefit more by just the three days...i like yours though if you go 4 days, the pressing movements seem to need more frequent efforts but with lighter weights.

My advice is add the deads in on back day then skip a day or two before doing the squats...the back and legs do better with once per week sessions in my experience.

Whatever you decide to do should be fine.

Well the reason I added a back/biceps day is because I knew after heavy deads everything after them would be half-assed due to lack of energy.

Tuesday

December 1st 2009

Pull Ups:3x8
8
8
7

Barbbell Rows:
95x8
95x15
95x20

Chin Ups:
6

Barbell Curls:
95x6
95x6

Incline Curls:
25x15
25x20

I did this all under 30 mins.

Drew92
12-02-2009, 01:42 PM
Wednesday

December 2nd 2009

Squat:
240x4 PR +2 reps(I wanted 5)
255x1 PR
225x3(I was spent)

Abs:
5x1
10x1
15x1

Calves:
135x25
135x25
135x25

Neck:
Front 1-1
Back 1-1

Coke
12-02-2009, 08:05 PM
Great job with those squats man.

james_w8lifter
12-02-2009, 08:22 PM
Yep strong squatting... I like the new routine too

Andalite
12-03-2009, 12:39 AM
Strong lifting. I'm relatively new here. I just wanted to drop by and say hi! I am subscribed.

Drew92
12-04-2009, 04:23 PM
Great job with those squats man.


james_w8lifter Yep strong squatting... I like the new routine too


Andalite Strong lifting. I'm relatively new here. I just wanted to drop by and say hi! I am subscribed.

Thanks guys! I really do appreciate the postive comments. BTW is there any way to quote two or more people without having to manually do it.

Drew92
12-04-2009, 04:28 PM
Friday

December 4th 2009

Bench: MAX
185x3
205x1
220x1 PR
225x1 PR +10lbs

Incline Bench:
135x12
145x10
155x7
165x7
165x5
175x2

Dips:
bw x10
bw +35x7
bw +45x6 PR

Skulls:
70x20
70x20
70x20

Current Total: 830lbs
Body Weight: 167lbs

james_w8lifter
12-04-2009, 07:25 PM
Nice PR on the benches! 225 feels great doesn't it?:) Strong dips also

Andalite
12-04-2009, 09:21 PM
Congrats on the bench PR. I hate bench pressing and 225 is my max too. Ofcourse, I barely ever do bench work or any pressing work in general...LOL.

225 is solid and a 10 lbs PR is really great. Good luck on the future, mate :)

Coke
12-04-2009, 10:22 PM
New PRs with the bench and dips = props.

Drew92
12-06-2009, 09:55 AM
Thanks guys.

Well I was supposed to hit back/biceps yesterday. I will do it today. I just bought a t-bar grip so I can do the corner rows at home now.

Drew92
12-06-2009, 12:36 PM
Sunday

December 6th 2009

Power Cleans:
135x3
155x3
175x3
185x1
200x0

T-Bar Rows:
45x10
90x10
135x10 Not as strict
90x20

Barbbell Curls: All Supper Setted
90x10
80x10
70x10
60x10
50x20

Incline Curls:
20x20
25x15

Andalite
12-06-2009, 01:29 PM
Strong cleans, dude. I hope you nail the 200 next time!

Drew92
12-06-2009, 02:31 PM
Strong cleans, dude. I hope you nail the 200 next time!

Thanks man. 200 wasn't even close. LOL

Drew92
12-07-2009, 02:06 PM
Monday

December 7th 2009

Military:
100x5
120x4 PR
100x9

Close Grip Bench:
155x8
170x4
135x15

Upright Row:
70x10
90x10
100x8

Skulls:
80x8
90x8
100x5

Side raises:

Coke
12-07-2009, 05:09 PM
Nice job, especially with the military presses.

james_w8lifter
12-07-2009, 07:28 PM
^Strong shoulder session, I like those CG press #'s

slashkills
12-08-2009, 05:52 AM
solid work in here lately dude


Thanks guys! I really do appreciate the postive comments. BTW is there any way to quote two or more people without having to manually do it.
Yea, click the multi-quote button next to the quote button for every post you want to quote except the last post you wanna quote, you have to hit quote on that one.

Drew92
12-08-2009, 05:56 AM
Oh thanks I never noticed that.

Drew92
12-09-2009, 05:21 PM
Wednesday

December 9th 2009

Squat:
245x3

Pull Ups:
8
10+x8
10

Calves:
135x25
135x25

Incline Curls:
25x20
25x20

Not much going on. I missed yesterday. Motivation was very low today. Hopefully that will change come Friday. I really like the routine I have planed out. I just need to chnage around the deadlift and squats to what I respond best to. More frequent squats. Maybe:

Wednesday: Squats
Saturday: Heavy Deads/ High Rep Squats

Drew92
12-11-2009, 04:17 PM
Friday

December 11th 2009

Bench:
45x8
135x5
185x1(felt heavy so I worked lighter weights today)
170x12 PR+5lbs
170x10
170x8

Dips:
bw x10
bw+50lbs x5 PR
bw+25lbs x 10

Close Grip: timed breaks(for the hell of it)
135x6
30 secs
135x4
45 secs
135x4
60 secs
135x4
75 secs
135x5

At this point I was just getting extra volume in.

Slight Incline Dumbbell Press:
50x12
50x10

Skulls:
70x12
70x12

Okay some things I noticed this work out. When ever I was close grip pressing reps were a lot easier when I brought the bar lower to my stomach. It was involuntary. The presses were smooth and really fast. The failed reps were the ones when I brought it higher on my chest. This is a good example of when every one says to tuck your elbows in I suppose. Some good PRs today. Workout was completed in an hour.

Andalite
12-12-2009, 12:40 AM
Good stuff, dude.

I don't think I've completed a workout under an hour in over a year lol!!!

Drew92
12-14-2009, 02:17 PM
Sunday:

Deadlifts:
275x10

Monday:

December 14th 2009

Military:
100x5
120x5 PR! Belt
130x1 PR! Belt
110x7

Pull Ups:
16
9
5 slow and controlled

Close Grip:
135x16 PR +1 rep
135x5 Fast
155x9 PR+1 rep(almost 2)

Rows:
50x15
50x15

Ez Bar+Incline Curls Super Set
70x15=20x15
70x12=20x12

Andalite
12-14-2009, 04:24 PM
Good workout, dude. Congrats on the PR!

james_w8lifter
12-14-2009, 05:42 PM
I see a lot of PR's poppin up in here. Good job man

Drew92
12-16-2009, 02:05 PM
I see a lot of PR's poppin up in here. Good job man


Good workout, dude. Congrats on the PR!

Thanks guys.

Wednesday

December 16th 2009Squat:
225x8 PR belt
135x20

Abs:
10lbs x1
10lbs x1

Farmers Hold: no walking
50x90 seconds
50x155 seconds brutal

Calves:
155x25
155x25
155x25

james_w8lifter
12-16-2009, 09:35 PM
^short and sweet, nice job!

Andalite
12-18-2009, 02:27 AM
Cool squats :)

Drew92
12-18-2009, 02:06 PM
^short and sweet, nice job!


Cool squats :)

thanks fellas

Friday:

December 18th 2009

Bench:
205x4 PR +1 Rep
215x1
230x0
175x9 I'm spent.

Dips:
bw x5
bw +55x6 PR +1 Rep + 5lbs
bw +25x10

Dumbbell Presses:
65x10

Deadlift:
305x6

Dumbbell Presses:
65x10

Skulls+Close Grip Superset same grip
70x15=7015
70x15=70x15

Nice day. I was seriously going to post earlier today that this was some of the worst DOMS from squats I have ever had. So that makes the deads even sweetier. Plus now I dont have to do them tomorrow for my back/bicep day.

Andalite
12-18-2009, 04:00 PM
Those are some strong dips. My PR on dips is also 55 lbs on my BW for 5 reps....You're way stronger though (no ****, right? :D) but I thought I'd share...

I'm gonna go do my Press Workout within the hour actually...Have a good weekend, dude!

Drew92
12-21-2009, 06:30 PM
Monday

December 21st 2009

Military:
100x5
125x2 Heavy(moved on to lighter)
115x5
100x9

Close Grip:
165x7
165x6
165x5

That was bw btw. 166.8lbs right after workout.

Uprights:
90x12
90x12
90x12

Front Raises:
15x12
15x12
15x12

james_w8lifter
12-21-2009, 07:09 PM
Nice PRs the other day... Strong dipping. How close were you to getting the 230 on the benches?

Drew92
12-21-2009, 07:24 PM
I would have to say about six inches off the chest. Then I started cocking my body. I may have gotten it had I warmed up just for it. 205x4 took alot out of me.

Drew92
12-22-2009, 05:01 PM
Tuesday

December 22nd 2009

Mini Circuit:

T-bar rows:
70x12
Pull Ups:
bw x7
DBOR:
65x8

Wow that was hard.

T-bar rows:
100x12

DBOR:
50x25

Incline Curls:
25x20
20x25
15x30

T-bar Rows:
35x35

Andalite
12-22-2009, 10:18 PM
Whats DBOR?

Drew92
12-23-2009, 06:40 AM
Dumbbell bent over rows

james_w8lifter
12-23-2009, 08:48 PM
Tuesday

December 22nd 2009

Mini Circuit:

T-bar rows:
70x12
Pull Ups:
bw x7
DBOR:
65x8

Wow that was hard.

T-bar rows:
100x12

DBOR:
50x25

Incline Curls:
25x20
20x25
15x30

T-bar Rows:
35x35

^Some mighty high reps incorporated there:bow:. I like it, keep it up

Drew92
12-24-2009, 03:47 PM
^Some mighty high reps incorporated there:bow:. I like it, keep it up

wasn't anything heavy though:boring:

Thursday:

December 24th 2009

Squat:
235x4

Deadlift:
315x5 PR +5lbs :nod:
365x0

Abs

Andalite
12-24-2009, 09:59 PM
Good luck nailing 365 next time. And congrats on the PR!!!!

Drew92
12-26-2009, 04:06 PM
Saturday

December 26th 2009

Dips:
bw x5
bw +60lbs x5 PR+5lbs
bw +80lbs x1 =250lbs dip

Bench:
135x10
135x10
135x10
135x10
135x10

Man I need to get a diping belt the rope I use is starting to hurt my hips.

Coke
12-26-2009, 04:35 PM
Get that dipping belt dude, it will really serve you well...looking great.

Drew92
12-28-2009, 03:18 PM
Monday:

December 28th 2009
Military Press: Bold=Drop Set
85x8
95x8
105x7 Belt
115x3 Belt
85x6
65x6
45x10

Upright Rows: Bold=Drop Set
70x12
80x12
90x10
70x10
45x18

Front Raises:
10x12
15x12

Side Raises:
10x12
5x20

Skulls:
70x15
70x20

james_w8lifter
12-28-2009, 08:03 PM
Strong dips and good shoulder work guy.

Andalite
12-28-2009, 09:22 PM
Solid pressing, Famous!

Drew92
12-29-2009, 07:19 PM
Thanks dudes.

Tuesday

December 29th 2009

T-Bar Rows:
45x10
90x10
135x10
100x25
75x30

Dumbbell Rows:
50x12
50x12
50x12

Incline Curls:
30x15
35x11

Gripper:
3x50

Notes: My back was sore from yesterday. I'm still debating which way to go with t-bars(more weight/ stainding more upright: less weight/ back more horizontal) Squats tomorrow. I need to hit higher reps with them.

james_w8lifter
12-29-2009, 08:31 PM
Notes: My back was sore from yesterday. I'm still debating which way to go with t-bars(more weight/ stainding more upright: less weight/ back more horizontal) Squats tomorrow. I need to hit higher reps with them.

For T-bar, ghetto, and regular BB rows, I like to stand more horizontal and sacrifice the weight for form. As long as you wear a belt and your lower back doesn't give you trouble I'd go that route. I hear you on the high rep squats as I am going to start doing high reps for legs to see how they react. Get ready for the burn is all I have to say:eek:

Andalite
12-30-2009, 04:14 AM
I think DB Rows are the most superior.

Drew92
12-31-2009, 11:38 AM
Wednesday

December 30th 2009

Squats:
205x8(wtf)
135x25 lol

Abs:
3x

Drew92
01-02-2010, 04:36 PM
Friday

January 1st 2010

Dips:
bw x5
bw +65lbs x5 PR+5lbs
bw +25x12

Flat:
185x5 WTF

Incline:
155x5
135x12

Drew92
01-02-2010, 04:39 PM
Saturday

January 2nd 2010

Pull Ups:30x
10
10
9

Dumbbell Rows:
65x15
65x15
65x15

Ez Bar+Incline Dumbbell Curls:
70x20/20x20
70x20/20x20

Calves+Abs:
135x25/10lbs
135x25/10lbs
135x25/10lbs

Drew92
01-05-2010, 03:59 PM
Tuesday

January 5th 2010

Military:
100x8
100x8
100x8
100x8

Uprights:
80x15
80x15
80x15

Middle Raises:
15x15
10x20
10x20

Skulls:
80x15
80x20

Abs:
15x2

WTF I went to 3 diffrent sporting goods stores and not one of them had any dipping belts. Workout took 45 minutes.

Andalite
01-05-2010, 10:13 PM
I built my own dipping belt actually.

Coke
01-06-2010, 12:21 AM
WTF I went to 3 diffrent sporting goods stores and not one of them had any dipping belts.

I'm hearing you bro, may have to order online - check out the ones listed in this link:

http://www.google.com/search?hl=en&source=hp&q=dipping+belts&aq=f&oq=&aqi=g3

Drew92
01-06-2010, 05:15 PM
I built my own dipping belt actually.

What from a regular belt or what?

Drew92
01-06-2010, 05:16 PM
I'm hearing you bro, may have to order online - check out the ones listed in this link:

http://www.google.com/search?hl=en&source=hp&q=dipping+belts&aq=f&oq=&aqi=g3

Yeah theres on at walmart. com for $27 and I have a $20 gift card so I could get one for like $10.

Drew92
01-06-2010, 05:22 PM
Wednesday

January 6th 2010

Squat:
225x3 Belt
245x3 Saw stars after second rep took a few breathers and got another rep, I could most likely have gotten another grinder rep but I did not have a spotter.
265x0 So close Stuck in middle, had to bail.

Calves:
225x15
225x20 Straps
225x20 Straps

Leg Curls:
105x25 Burning like crazy after #15.

Stiff Legged Deads:
135x25

Man I am so tired now. I am really pround of this workout today. I was really going to blow it off until tomorrow.

Drew92
01-08-2010, 04:27 PM
Friday

January 8th 2010

Bench:
175x5
190x7(I need to start getting used to heavier stuff, felt really heavy)

Dips:
bw x5
bw +70x4 (Ordering my dipping belt some time this weekend)

Bench:
170x10
170x9

Dips:
bw x15

Flies:
45x12
35x20
25x30

I like being able to do bench and dips for the heaviest sets before I go onto more volume. I need to start incorperating some more chest into my shoulder day. My dips are going up but, my bench seems to be getting worse.

Coke
01-08-2010, 08:58 PM
Good sessions for both days guy.

Andalite
01-09-2010, 03:08 AM
Good luck nailing 265 next time!!!

james_w8lifter
02-04-2010, 03:06 PM
Where are you man?

Drew92
02-04-2010, 03:47 PM
New thread check my signature.