Drew's Next Step

[Drew92]

Current Stats

Weight
170lbs

Squat
225x8
245x3
255x1

Bench
170x12
225x1

Deadlift
315x5
350x1

The routine I WILL follow can be found in the link.
http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine

In a nutshell..

Day 1
Upper Power

Day 2
Lower Power

Day 3
Off

Day 4
Hypertrophy Chest/Arms

Day 5
Hypertrophy Shoulders/Back/Traps

Day 6
Hypertrophy Legs/Calves

[slashkills]

good luck dude! Doubt you will be needing though

[Drew92]

Day 1

January 11th 2010

Upper Power

Bench:
190x5
190x5
190x5

Pull Ups:
25x5
25x5
25x5

Military Press:
105x5
105x5
105x5

T-Bars:
125x5
125x5
125x12

Ez Bar Curls:
90x12
90x12

Nice over all workout. Pressing was suffering today, I was still really sore from Friday. I can easily see another 10lbs to each pressing movement next time. As I was taking it somewhat light today. I just ate the biggest dinner of my life. LOL. I had to take a break and come back to it.



good luck dude! Doubt you will be needing though

Thanks dude!

[Coke]

I just ate the biggest dinner of my life. LOL. I had to take a break and come back to it.

That's awesome - :D...wish you the best Drew.

[Drew92]

Day 2

January 12th 2010

Lower Power

Squat: Belt
225x5
225x5
225x4

Deadlift: Raw
275x5
275x5
275x5

I wanted to quit so bad after the first set of deads. I'm glad I pulled threw. This is the most tired I have ever been after a workout. However I was supposed to hit an accessory movement. I might through it in on my rest day tomorrow.



That's awesome - :D...wish you the best Drew.

LoL, I need to start doing that more offen. :drooling:

[Coke]

Squats and deads together in one effort is killer indeed, great job.

[Drew92]

Day 4

January 14th 2010

Chest/ Arms

Bench:
175x8
175x8
175x9

Incline Bench:
135x12
135x12
135x12

Super Sets

Close Grip+Ez Curls
135x7 90x12
115x12 90x12
115x12 9-x12

Skulls+Incline Curls
70x12 20x20
70x12 25x20

Flies:
35x12
35x12
35x12

Its been awhile since I have sweated during a workout. I had a friend come over after flat bench so I had to continue two hours later after he left. Any way I'm a little worried about to tomorrow. It doesn't take much of a brain to realize tomorrow is back/shoulders, and it was setup to do biceps and triceps the day before. I'll give it a go but, if it doesnt work I will switch it up to chest/shoulders/triceps=back/biceps=legs/calves.

[Drew92]

Day 6

January 16th 2010

Shoulders/ Back/ Traps

Military Press: Belt
105x8
105x8
105x7.5

T-Bars:
135x5
135x5
135x12(Totally forgot I was supposed to hit higher reps today.)

Arnolds: Seated
35x12
35x12
35x13

Dumbbell Rows: (These never really seem to do any thing.)
50x12
50x12
50x12

Barbell Shrugs: Straps(Last time I did a shrug I strained a tendon in my neck, so I wanted to concentrate on form.)
135x15
185x15

Well I was supposed to workout yesterday. I ended up up taking a nap instead. Which is really weird considering I haven't taken a nap for nearly 6 months. So I figured it was my body telling me it needed a break.

[Drew92]

Been a few days. Wasn't really motivated. Got some stuff in yesterday.

Thursday

January 21st 2010

Bench:5x5
185x5
185x5
185x5
185x5
185x7 Failure

Squat: Raw
205x5
205x5
205x5

Dips:3x8
35x7(wasn't warmed up)
35x8
35x8

Calves:3x15
205x15
205x15
205x15

Skulls: 2x8
90x8
90x8

Abs:
10x1
10x1

[Off Road]

I just ate the biggest dinner of my life. LOL. I had to take a break and come back to it.

I think that has to be the greatest thing I've read on this forum :evillaugh:

[Coke]

Doing good man, got to stay on it.

[Drew92]

Sunday

January 24th 2010

Deadlift:
135x5
185x5
225x5
275x5
305x1 Straps

Military:
115x5
105x7
95x8

T-Bars:
100x12
100x12
100x15

Curls:
35x12
35x12

Abs:
10x1
10x1

[Drew92]

Forget all that. I'm starting fresh today. Lately I have been skipping workouts to play xbox. Online play ran out yesterday and I don't plan on buying more months until I get my act together with my lifting. I have to look at my priorities. School and lifting. My grades this semester sucked. This next one though will be different. Same as my lifting. I will stay on top of both.

Basic Split

Chest-Triceps

Legs-Shoulders-Abs

Back-Biceps-Calves

Rest

[Drew92]

January 27th 2010

Chest-Triceps

Bench:
205x3
210x3 Tied PR!
170x12 Tied PR!

Incline Dumbbell Press:
65x8
65x8
65x10 Failure

Skulls:
90x8
90x12

Flies:
35x12
35x12
35x12
35x12

Bodyweight is at 170lbs. I remembered when I was at a lighter weight, if I could bench my body weight 8 times and still gain weight I considered that good. Now I'm up to 12 after heavy stuff. I really think I have 215x3 in me next time.

[Coke]

Nice chest and tricep day bro.

[2kool]

you and i have very similar stats and weight. how tall are you? anyway keep up the good work, i plan on following your journal/progress.. maybe we can even keep each other going to get that next big PR.

[Drew92]

you and i have very similar stats and weight. how tall are you? anyway keep up the good work, i plan on following your journal/progress.. maybe we can even keep each other going to get that next big PR.

For sure! What are your current stats? Do you have a journal? Things have been slow lately for me so some competitions would be fun. I am around 5'9" to 5'10".

[Drew92]

January 29th 2010

Back-Biceps-Calves

Pull Ups: Quest for 100
5-5-5-5-5-5-5-5-5-5-5-5=60

Very hard.

Barbell Curls:
95x8
95x10

Incline Dumbbell Curls:
35x10
25x20
15x30

Calves:
95x25
95x25
95x25

Usally I do these by holding onto the bar in front of me, today I did them with the bar on my back, needless to say this is much better.

Shrugs: Underhand grip
95x25
95x25
92x30

Rest day tomorrow. Workout took under an hour.

[2kool]

yes i have a journal too, and stats can be found there http://www.wannabebig.com/forums/showthread.php?t=132579
yeah dude some competition would be alot of fun and definitely keep me going. trying to keep up with each other ect...

[Drew92]

January 31st 2010

Legs-Abs

Squats:
205x5
235x1 Boxers ripped during second rep. Bailed.
235x3 Might of had more if not for above.
185x12 Wanted 8.
135x12-8 Only one little breather.

Abs:
15x1
15x1

Woah I was out of it after this workout.

[Off Road]

Now that's a great workout. Get in and get done. Nice job!

[Drew92]

Now that's a great workout. Get in and get done. Nice job!

Thanks man. It was actually an extra day I added just because I know my squat is suffering.

[Drew92]

Febuary 1st 2010

Chest-Triceps

Bench:
205x4 PR+1 rep
220x1 Possibly two spotter stepped in mid-way.
230x0 Didn't really expect any thing as I didn't warm up just for a max.
170x10 Failure

Incline Dumbbell Press: 3x8
70x8
70x8
70x7

Close Grip Super Set: Various grips(Started at 10-14-16 inches apart)
135x5-2-1
135x5-4-3 Faster bar speed than first set.(Lesson learned: bar speed makes a huge difference.)

Dips:
bw x12
bw x12

Flies:
25x25

Side notes: A new semester started today at school and I have weight lifting. I don't plan on really trying there. I will save it for home. So for maxes tomorrow I will just pretend to be weaker. :hello:.

[Drew92]

Febuary 2nd 2010

Back-Biceps-Calves

Military Press
115x4
115x5 Belt
115x5 Belt
85x12

Pull Ups: (full lock out each rep)
bw x12
bw x10
bw x10

Ez Curls:
90x12
90x12

Calves:
135x25
135x25

Traps:
135x25 Straps
135x25 Straps

Incline Curls:
25x20
20x15

[Coke]

The consecutive efforts are looking nice dude.

[Drew92]

I just ran a 9:00 minute mile. :eek:

[james_w8lifter]

Haha didnt realize you started a new journal. Nice workouts man, i'll be stopping by

[Drew92]

Maxed today in weight lifting.

Bench: 135x3
Squat: 135x5

You should have seen the way some of these kids were squatting. :omg:

[Drew92]

Febuary 6th 2010

Chest-Shoulders-Triceps

Bench:
205x3
185x9
155x10 No legs, no pasued reps.
155x10

More to come in a bit. I need to eat.

[Off Road]

135x3



205x3.

Your bench went up 70 lbs in one day :confused:

[Drew92]

Your bench went up 70 lbs in one day :confused:

Weight lifting class is a joke. I would rather save my strength for my workouts at home.

[Drew92]

Incline Dumbbell Press: 3x8
70x8
70x8
70x9 PR+2 reps

Skulls:
90x12
90x8

Flies:
50x10
50x8

[Drew92]

Febuary 8th 2010

Back-Biceps

At School

Pull Ups:
bw x12
bw x10

Lat Pull Down: Very wide grip
155x8
155x8

At Home

Deadlifts: 1 Set
300x3 Semi Sumo
300x3 Regular

Ez Curl:
70x20

Incline Curl:
20x20

[Coke]

Good job for both days Drew.

[Drew92]

Thanks Coke.

I have got to say that cardio days for gym are actually pretty fun.