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gooby
10-21-2009, 11:56 AM
I guess ill just put what I did last week and monday to start this thing off.

Currently around 180 lbs bodyweight

Monday:
Squat-5x5-180, 205, 230, 255, 280
bench-5x5-135, 150, 165, 180, 195
dbflys-3x12-25, 30, 30
pullups- BWx10,10 20lbsx5, 15lbsx5 bwx6
bb rows-5x5- 115, 130, 145, 160, 175

Wednesday:
squat-4x5- 180,205, 230, 255
mil. press-4x5-90, 100, 110, 120 (only got 4 on the last one)
deadlift-4x5- 235, 265, 295, 325
ab rollouts- 3x20
db shrugs-3x20- 70's

friday:
squat-4x5- 180, 205, 230, 255 then 285X3 then 230x8
bench-4x5- 135, 150, 165, 180, 195 then 200x3 then 165x8
raised pushups-3x20xbw
bb rows-5x5- 115, 130, 145, 160, 175
db rows-3x12-70's
bb curls- 5x5
db curls-3x8

monday:
squat-5x5- 185, 210, 235, 260, 285
bench-5x5- 120, 140, 160, 180, 200x4 then 2000x1
db flys-3x12-30's
pullups-bwx10, 15lbsx5,5,5,8
bbrows- 5x5- 115,130, 145, 160, 175

I cant seem to make progress on military press or my bb rows. Havent gone up in a while. Any suggestions?

gooby
10-23-2009, 09:40 AM
Wednesday:
squat: 4x5- 285, 210, 235, 260
military press- 4x5- 90, 100, 110, 120x4
dl-4x5- 240, 270, 300, 330
shrugs-3x20- 75, 75, 70
ab rollouts- 20,20,25

gooby
10-23-2009, 07:55 PM
Friday:
squat:4x5- 185, 210, 235, 260, 290x3, 235x8
bench: 5x5- 120, 140, 160, 180, 200, 205x3, 160x8
raised pushups-bw-20,20,15
bb rows-5x5- 115, 130, 145, 160, 175, 180x3, 145x8
db rows- 3x12-75, 75, 70
bb curls-5x5- 75, 75, 70, 70, 70
db curls-3x10-30, 25, 25

finally starting to get above 180 lbs bodyweight. At 182 ish now.

Coke
10-24-2009, 10:14 AM
Efforts are very nice man, good luck raising up.

gooby
10-26-2009, 08:01 PM
Monday:
Squats-5x5- 190, 215, 240, 265, 290 stayin on this next week
bench- 5x5- 125, 145, 165, 185, 205x4 only, stayin on this next week
flys- 3x12- 30's
pullups- bw+15lbsx8,8 bw+10lbsx8, bwx8
rows-5x5- 120, 135, 150, 165, 180 stayin on this, last set was messy

didnt eat enough today

gooby
10-28-2009, 03:34 PM
wednesday: felt burnt out, I think im going to take a week off, havent done it in a few months.
Squat- only did 3x5- 190, 215, 240
military press- 4x5- 90, 100, 110, 120x4
dl-4x5- 240, 270, 300, 330- lots of back rounding, sucked
some ab junk