Starting Out Fresh

[djap92]

New to the site and got some advice about starting a journal from a friend. Basically, just trying to get into better shape and build some strength and muscle with it. I just started lifting recently and gained about 15lbs from it. I have improved from when I started:

Bench: from 55x5 to 115x5
Squat: from 115x5 to 175x3
Deadlift: from 180x5 to 220x4

This bit of improvement has given me confidence with working out and I am eager to learn and improve more.

Btw, I'm 19 and only 143lbs, so yeah.

[fooz]

Good luck Dave!

[superdonut]

Welcome to the site man. Good luck with your workouts. If you need any help don't hesitate to ask.

[djap92]

Thanks man, I will!

[djap92]

What I did for the week:

Thursday

Squat ATG Light: 65x5 90x5 110x5 110x5
Military Press: 50x5 60x5 70x5 80x5
Deadlift: 135x5 155x5 175x5 195x5

Saturday:

Squat ATG: 65x5 90x5 110x5 125x5 150x3 110x8
Bench: 60x5 70x5 80x5 90x5 110x3 80x8
Row: 65x5

I'm still shakey on my Bent Over Row workout. I feel my form might be off, but I'm going to look it up more. Any advice or tips are very welcome!

[fooz]

How did the 150x3 ATG feel? Is this workout kicking your ass more, rather than 5/3/1

[superdonut]

watch a couple of videos of people doing rows, then just play around with your form when you do them.

[thecityalive]

Is this a hypertrophy program? I am a bit unfamiliar with this.

What does your diet look like? Any restrictions?

[fooz]

Is this a hypertrophy program? I am a bit unfamiliar with this.

What does your diet look like? Any restrictions?

It's madcow's 5x5

Also, his diet doesn't have any "real" restrictions .. considering he's only 145 lbs @ 6 ft. He's been taking maximus by atlarge. He started at 129lbs, In April of 2011. He's been doing great so far.

[djap92]

The ATG 150x3 was still tough on me but I managed to get through. And I feel that this workout is a bit more challenging, mostly because of how many more sets of everything I have to do compared to just doing the three sets from the old one. But it is still kind of early to tell for sure how I feel about it.

[djap92]

Tuesday

Squat ATG: 65x5 90x5 110x5 125x5 145x5
Bench: 60x5 70x5 80x5 90x5 105x5
Row: 65x5

Everything looking fine so far. Squating ATG still getting used to but improving on my form to make it be less challenging.

[djap92]

Squat ATG: 70x5, 95x5, 115x5, 130x5, 150x5
Bench: 65x5, 75x5, 85x5, 95x5, 110x5
Row: 85x5

[fooz]

glad you nailed the 150x5. How was the benching? The numbers feel okay?

[djap92]

Thanks, yeah it was tough but I got it. Benching went well. Got my 110x5 just fine and could have maybe done 1 or 2 more. And my 85x5 row felt just fine, probably up it again next week.

[fooz]

Good! Glad things are going well... are you enjoying the program?

[djap92]

Squat ATG: 70x5, 95x5, 115x5, 115x5
Deadlift: 140x5, 160x5, 180x5, 200x5
Shoulder Press: 55x5, 65x5, 75x5, 85x5

I have no complaints about this program really. It's all going just fine and I'll see where it takes me.

[djap92]

Squat ATG: 70x5, 95x5, 115x5, 130x5, 155x3, 115x8
Bench: 65x5, 75x5, 85x5, 95x5, 115x3, 85x8
Row: 75x5

[djap92]

Squat ATG: 75x5, 100x5. 120x5, 135x5, 155x5
Bench: 70x5, 80x5, 90x5, 100x5, 115x5
Row: 95x5 (thinking about lowering it back t0 85, had some difficulty doing all 5 sets but still managed)

[fooz]

85 would be a good idea Dave. Take things slow. Doing great!

[djap92]

Squat ATG: 75x5, 100x5, 120x5, 120x5
Deadlift: 145x5, 165x5, 185x5, 205x5
Shoulder Press: 60x5, 70x5, 80x5, 90x3 (couldn't get my 5 reps for 90 but it was my heaviest for it and only pulled it off once a month ago, try for it next week)

[djap92]

Squat ATG: 75x5, 100x5, 120x5, 135x5, 160x2, 120x8 (tried for my 3rd rep but was sloppy with it and didn't really feel right with it) Repeat!
Bench: 70x5, 80x5, 90x5, 100x5, 120x3 (New personal best), 90x8
Row: 85x5

[djap92]

Squat ATG: 75x5, 100x5, 120x5, 135x5, 155x3 (my right leg gave me problems during my last set so stopped)
Bench: 75x5, 85x5, 95x5, 105x5, 120x5
Row: 85x5

[fooz]

congrats on 120x5, Dave. I remember when you couldn't get 100 off your chest!!

[djap92]

Yeah, those weren't fun times. But proud of this one. And only gonna get better from here.

[djap92]

Sqaut ATG: 75x5, 100x5, 120x5, 120x5
Deadlift: 150x5, 170x5, 190x5, 210x2
Shoulder Press: 60x5, 70x5, 80x5, 90x3

Been feeling a tad ill this week, can't get enough energy to really do much. O well next week I'm hoping to feel better.

[djap92]

Squat ATG: 75x5, 100x5, 120x5, 135x5, 160x3, 120x8
Bench: 75x5, 85x5, 95x5, 105x5, 125x3, 95x8
Row: 85x5

So much for feeling a little, set new bests all around today. :)

[djap92]

Squat ATG: 80x5, 105x5, 125x5, 140x5, 160x5
Bench: 80x5, 90x5, 100x5, 110x5, 125x5
Row: 85x5

[djap92]

Squat ATG: 80x5, 105x5, 125x5, 125x5
Deadlitft: 150x5, 170x5, 190x5, 210x5
Shoulder Press: 60x5, 70x5, 80x5, 90x3

[fooz]

Nicely done getting through the deadlift, Dave.

[djap92]

Squat ATG: 80x5, 105x5, 125x5, 140x5, 165x3, 125x8
Bench: 80x5, 90x5, 100x5, 110x5, 130x3, 100x8
Row: 90x5

Next week going for 135x3 bench, determined to get that! That will be one little goal accomplished that I wanted to do.

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x3
Bench: 85x5, 95x5, 105x5, 115x5, 130x3
Row: 90x5

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 130x5
Deadlift: 155x5, 175x5, 195x5, 215x5
Shoulder Press: 60x5, 70x5, 80x5, 90x0

[fooz]

Things will fall into place Dave, all in good time.

[djap92]

Squat ATG: 80x5, 105x5, 125x5, 140x4,165x0, 125x0
Bench: 80x5, 90x5, 100x5, 110x5, 135x3, 100x8
Row: 95x5

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 140x3
Bench: 85x5, 95x5, 105x5, 115x5, 130x3
Row: 95x5

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 130x5
Deadlift: 160x5, 180x5, 200x5, 220x5
Shoulder Press: 60x5, 70x5, 80x5, 90x5

[djap92]

Squat ATG: 85x5, 110x5, 130x5,145x5, 165x3, 130x8
Bench: 85x5, 95x5, 105x5, 115x5, 130x3, 105x8
Row: 95x5

Getting back into my groove.

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x3
Bench: 85x5, 95x5, 105x5, 115x5, 130x5
Row: 95x5

Big achievement for getting my 130x5 bench. I go for 135x3 this Saturday. Milestone baby!

[djap92]

Thursday: Squat ATG: 85x5, 110x5, 130x5, 130x5
Deadlift: 165x5, 185x5, 205x5, 225x5
Shoulder Press: 65x5, 75x5, 85x5, 95x0

Saturday: Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x3
Bench: 90x5, 100x5, 110x5, 120x5, 135x2
Row: 95x5

[fooz]

dave... you're gay.

[djap92]

Tuesday: Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x5
Bench: 85x5, 95x5, 105x5, 115x5, 130x5
Row: 95x5

Matt, wow really? I'm gonna kill you later.

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 130x5
Shoulder Press: 65x5, 75x5, 85x5, 95x3
Deadlift: 170x5, 190x5, 210x5, 230x3

[djap92]

Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x2, 135x8
Bench: 90x5, 100x5, 110x5, 120x5, 135x3, 110x8
Row: 95x5

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x5
Bench: 90x5, 100x5, 110x5, 120x5, 135x4
Row: 95x5

[djap92]

Squat ATG: 85x5, 110x5, 130x5, 130x5
Deadlift: 170x5, 190x5, 210x5, 230x5
Shoulder press: 65x5, 75x5, 85x5, 95x4

[fooz]

nice sets of deads dave. DP, DON'T WORRY I GOT IT!

[djap92]

Saturday: Competition- 140x1 bench and 250x1 deadlift

Tuesday
Bench: 90x5, 100x5, 110x5, 120x5, 135x3
Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x3
Row: 95x5

Thursday
Squat ATG: 85x5, 110x5, 130x5, 130x5
Deadlift: 170x5, 190x5, 210x5, 230x5
Shoulder press: 65x5, 75x5, 85x5, 95x3

[fooz]

i hear your squats aren't atg. atg or gtfo noob

[djap92]

ummmm who's been saying that? (and if it's from who I think it is, he can just go away)

Bench: 90x5, 100x5, 110x5, 120x5, 135x3, 110x8
Squat: 80x5, 110x5, 130x5, 145x5, 165x3, 130x8
Row: 100x5

[djap92]

Past week:
Tuesday
Bench: 90x5, 100x5, 110x5, 120x5, 135x5
Squat ATG: 85x5, 110x5, 130x5, 145x5, 165x5
Row: 100x5

Friday
Shoulder Press: 65x5, 75x5, 85x5, 95x3
Squat ATG: 85x5, 110x5, 130x5, 130x5
Deadlift: 175x5, 195x5, 215x5, 235x5

Sunday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3
Squat: 90x5, 115x5, 135x5, 150x5, 170x3
Row: 100x5

[djap92]

Tuesday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3
Row: 100x5

Thursday
Shoulder Press: 65x5, 75x5, 85x5, 95x3
Squat ATG: 90x5, 115x5, 135x5, 135x5
Deadlift: 180x5, 200x5, 220x5, 240x5

Saturday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3, 115x8
Squat: 90x5, 115x5, 135x5, 150x5, 170x3, 135x8
Row: 100x5

Current Tuesday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3
Row: 100x5

[djap92]

Thursday
Shoulder Press: 65x5, 75x5, 85x5, 95x3
Squat ATG: 90x5, 115x5, 135x5, 135x5
Deadlift: 185x5, 205x5, 225x5, 245x3

Saturday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3, 115x8
Squat: 90x5, 115x5, 135x5, 150x5, 170x3, 135x8
Row: 100x5

Current Tuesday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x5
Row: 100x5

[djap92]

Thursday
Shoulder Press: 65x5, 75x5, 85x5, 95x1
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 185x5, 205x5, 225x5, 245x2

Saturday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3, 115x8
Squat: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 100x5

Current Tuesday
Bench: 95x5, 105x5, 115x5, 125x5, 140x5
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x5
Row: 105x5

[djap92]

Thursday
Shoulder Press: 65x5, 75x5, 85x5, 95x5
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 185x5, 205x5, 225x5, 245x5

Saturday
Had to go to the doctor's so had to take a short break.

Tuesday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x4
Row: 105x5

Thursday
Shoulder Press: 70x5, 80x5, 90x5, 100x1
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 190x5, 210x5, 230x5, 250x3

Saturday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3, 115x8
Squat: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 105x5

Been busy and just never felt like posting for awhile but I have kept a record of what I have done so here is an update.

[fooz]

glad to see you finally get that 95x5 Dave, good work!

[fooz]

glad to see you finally get that 95x5 Dave, good work!

[djap92]

Tuesday
Bench: 95x5, 105x5, 115x5, 125x5, 140x5
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x5
Row: 105x5

Thursday
Shoulder Press: 70x5, 80x5, 90x5, 100x4
Squat ATG: 100x5, 125x5, 145x5, 145x5
Deadlift: 190x5, 210x5, 230x5, 250x4

Saturday
Bench: 95x5, 105x5, 115x5, 125x4 (arm/shoulder gave me problems)
Squat: 100x5, 125x5, 145x5, 160x5, 180x3, 145x8
Row: 105x5

Tuesday
Bench: 85x5, 95x5, 105x5, 115x5, 125x5 (lowered weights until arm/shoulder feels better)
Squat ATG: 100x5, 125x5, 145x5, 160x5, 180x4
Row: 110x5

And thanks matt, it took me awhile but finally got it.

[djap92]

Thursday
Squat ATG: 100x5, 125x5, 145x5, 145x5
Shoulder Press: 70x5, 80x5, 90x5, 100x3
Deadlift: 190x5, 210x5, 230x5, 250x3

Saturday
Squat ATG: 100x5, 125x5, 145x5, 160x5, 180x3, 145x8
Bench: 85x5, 95x5, 105x5, 115x5, 125x5, 105x8
Row: 110x5

Tuesday
Bench: 85x5, 95x5, 105x5, 115x5, 125x5
Squat ATG: 100x5, 125x5, 145x5, 160x5, 180x5
Row: 110x5

[djap92]

Wednesday
Squat ATG: 100x5, 125x5, 145x5, 145x5
Shoulder Press: 70x5, 80x5, 90x5, 100x3
Deadlift: 190x5, 210x5, 230x5, 250x3

Friday
Squat ATG: 105x5, 130x5, 150x5, 165x5, 185x3, 150x8
Bench: 85x5, 95x5, 105x5, 115x5, 125x5, 105x8
Row: 110x5

[fooz]

way to go reppin a plate and a 25 on the squat. as gay as you are... it's impressive to see you never miss a training session. ^_^

[djap92]

Ummmm thanks matt >__>......I guess. But yea, I am surprised I have that kind of drive to get up and go there everyday I have to. But I want this, and I enjoy it.

Monday
Bench: 85x5, 95x5, 105x5, 115x5
Squat ATG: 105x5, 130x5, 150x5, 165x5, 185x3
Row: 110x5

Wednesday
Squat ATG: 105x5, 130x5, 150x5, 150x5
Deadlift: 190x5, 210x5, 230x5, 250x2
Shoulder Press: 70x5, 80x5, 90x5, 100x2

Taking the next week off from benching and shoulder press for sure due to my shoulder acting up on me.

[djap92]

Monday
Squat ATG: 105x5, 130x5, 150x5, 165x5, 185x4

Wednesday
Squat ATG: 105x5, 130x5, 150x5, 150x5
*took the next week off from legs for a break*

Monday
Bench: 70x5, 80x5, 90x5, 100x5, 115x5
Row: 95x5

Wednesday
Shoulder Press: 60x5, 70x5, 80x5, 90x5

[djap92]

Monday
Bench: 70x5, 80x5, 90x5, 100x5, 115x5
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3
Row: 95x5

Wednesday
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 170x5, 190x5, 210x5, 230x3
Shoulder Press: 60x5, 70x5, 80x5, 90x5

Friday
Bench: 75x5, 85x5, 95x5, 105x5, 120x3, 95x8
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 95x5

[djap92]

Monday
Bench: 75x5, 85x5, 95x5, 105x5, 120x5
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3
Row: 95x5

Wednesday
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 170x5, 190x5, 210x5, 230x3
Shoulder Press: 65x5, 75x5, 85x5, 95x0

Friday
Bench: 80x5, 90x5, 100x5, 110x5, 125x3, 100x8
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 95x5

[djap92]

Monday
Bench: 80x5, 90x5, 100x5, 110x5, 125x5
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x1
Row: 95x5

Wednesday
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 170x5, 190x5, 210x5, 230x5
Shoulder Press: 65x5, 75x5, 85x5, 95x1

Friday
Bench: 85x5, 95x5, 105x5, 115x5, 130x3, 105x8
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3, 135x8
Row: 95x5

[djap92]

Monday
Bench: 85x5, 95x5, 105x5, 115x5, 130x5
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3
Row: 95x5

Wednesday
Squat ATG: 90x5, 115x5, 135x5, 135x5
Deadlift: 175x5, 195x5, 215x5, 235x3
Shoulder Press: 65x5, 75x5, 85x5, 95x4

Friday
Bench: 90x5, 100x5, 110x5, 120x5, 135x3, 110x8
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3, 135x8
Row: 95x5

[djap92]

Last Week
Monday
Bench: 90x5, 100x5, 110x5, 120x5, 135x5
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3
Row: 100x5

Wednesday & Friday
Sick days

Current Week
Monday
Bench: 90x5, 100x5, 110x5, 120x5, 135x0
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x2
Row: 100x5

Wednesday
Squat ATG: 90x5, 115x5, 135x5, 135x5
Deadlift: 175x5, 195x5, 215x5, 235x3
Shoulder Press: 60x5, 70x5, 80x5, 90x3

Friday
Bench: 90x5, 100x5, 110x5, 120x5, 135x3
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3
Row: 100x5

[djap92]

Monday
Bench: 95x5, 105x5, 115x5, 125x5, 135x5
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x4
Row: 100x5

Wednesday
Squat ATG: 90x5, 115x5, 135x5, 135x5
Deadlift: 175x5, 195x5, 215x5, 235x2
Shoulder Press: 60x5, 70x5, 80x5, 90x3

Friday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3, 115x8
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x3, 135x8
Row: 100x5

[djap92]

Monday
Bench: 100x5, 110x5, 120x5, 130x5, 140x5
Squat ATG: 90x5, 115x5, 135x5, 150x5, 170x5
Row: 100x5

Wednesday
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 175x5, 195x5, 215x5, 235x1
Shoulder Press: 60x5, 70x5, 80x5, 90x4

Friday
Bench: 100x5, 110x5, 120x5, 130x5, 145x3, 120x8
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 100x5

[djap92]

Monday
Bench: 105x5, 115x5, 125x5, 135x5, 145x3
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3
Row: 95x5

Wednesday
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 175x5, 195x5, 215x5, 235x1
Shoulder Press: 60x5, 70x5, 80x5, 90x5

Friday
Day-off

[djap92]

Monday
Bench: 105x5, 115x5, 125x5, 135x5, 145x0
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3
Row: 95x5

Wednesday
Squat ATG: 95x5, 120x5, 140x5, 140x5
Deadlift: 175x5, 195x5, 215x5, 235x1
Shoulder Press: 65x5, 75x5, 85x5, 95x3

Friday
Bench: 95x5, 105x5, 115x5, 125x5, 140x3, 115x8
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 95x5

[djap92]

Monday
Bench: 105x5, 115x5, 125x5, 135x5, 145x3
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x4
Row: 95x5

Wednesday
Day off

Friday
Bench: 95x5, 105x5, 115x5, 125x5, 140x1, 115x6
Squat ATG: 95x5, 120x5, 140x5, 155x5, 175x3, 140x8
Row: 95x5

[Beast]

Looks like you're starting off right, bro. Sticking to those compounds will build you a great base, that's for sure.

[djap92]

Thanks Beast, much appreciated.

Monday
Squat: 115x10, 125x10, 135x10
Deadlift: 160x10, 170x10, 180x7
Leg curls: 50x10, 50x10, 50x10

Tuesday
Bench: 90x10, 100x10, 110x5
Pec Fly: 85x10 for 3 sets
Push Ups: 3 sets of 10

Thursday
Dumbbell Shoulder Press: 25x10, 30x8, 30x7 (dumbbell weight)
Shrugs: 115x10 for 3sets
Reverse Machine Flys: 55x10, 55x8, 55x8

Friday
Bicep Curls: 40x10, 50x10, 50x10
Dips: 3 sets of 10
Chin ups: 3 sets of 10

[djap92]

Monday
Squat: 120x10, 130x10, 140x10
Deadlift: 160x10, 170x10, 180x5
Leg curls: 50x10, 50x10, 50x10

Wednesday
Bench: 90x10, 100x10, 110x8
Pec fly: 70x10 for 3 sets
Push-ups: 3 sets of 10

Thursday/Friday
Sick Days

[Beast]

Nice progression in here.

[djap92]

Wednesday
Squat: 125x7, 125x7, 125x7
Leg Curls: 40x10 for 3 sets
(Feeling like crap and winded easily, gotta get out of this funk)

Thursday
Bench: 90x10, 100x10, 110x5
Pec Fly: 70x10 for 3 sets
Push-ups

Friday
Dumbbell Shoulder Press: 25x10, 25x10, 25x10
Shrugs: 115x10 for 3sets
Reverse Machine Flys: 60x10, 60x8, 60x8

[djap92]

Monday
Squat: 130x10, 130x10, 130x8
Leg Curls: 50x10 for 3 sets
Leg Press: 180x10 for 3 sets

Tuesday
Bench: 90x10, 100x10, 110x8
Pec Fly: 70x10 for 3 sets
Push-ups

Wednesday
Dumbbell Shoulder Press:30x10, 30x10, 30x8
Shrugs: 120x10 for 3sets
Reverse Machine Flys: 60x10, 60x10, 60x10

Saturday
Bicep Curls: 40x10, 40x10, 40x10
Dips: 3 sets of 10
Chin Ups: 3 sets of 10

[djap92]

Monday
Squats: 130x10, 130x8, 130x5
Deadlift: 160x10 (stopped after this one set cuz I felt very light headed and couldn't see straight)
Leg curl: 3 sets of 60x10

Tuesday
Bench: 90x10, 100x10, 110x8
Pec fly: 3 sets of 80x10
Push ups

[djap92]

Thursday
Dumbbell Shoulder Press: 30x10, 30x10, 30x10
Shrugs: 125x10 for 3 sets
Reverse Machine Flys: 70x10, 70x10

[djap92]

Monday
Bench: 90x10, 100x10, 110x5
Pec fly: 3 sets of 90x10
Push ups

Tuesday
Dumbbell Shoulder Press: 35x10, 35x6, 35x6
Shrugs: 130x10 for 3 sets

Friday
Squats: 125x6, 125x6, 125x6
Leg Curls: 80x10 for 3 sets

[djap92]

Wednesday
Bench: 90x10, 100x10, 110x8
Pec fly: 3 sets of 90x10
Push ups

Thursday
Squats: 115x6,115x6,115x6
Leg Curls: 90x10 for 3 sets

[djap92]

Last week
Bench: 90x10, 100x10, 110x10
Pec fly: 2 sets of 100x10 and 1 set of 100x6
Push ups

Dumbbell Shoulder Press: 30x10, 30x10, 30x10
Shrugs: 125x10 for 3 sets

[djap92]

Tuesday
Bench: 95x10, 105x10, 115x5
Pec Fly: 3 sets of 100x10
Push Ups

Wednesday
Dumbbell Shoulder Press: 35x10, 35x7, 35x7
Pull Downs: 3 sets of 70x10

[djap92]

Tuesday
Squats: 95x10, 100x10, 105x10
Leg Curls: 70x10, 80x10, 80x10

Friday
Bench: 95x10, 105x10, 115x9
Pec Fly: 90x10 for 3 sets
Dumbbell Press: 30x10 for 3 sets

Saturday
Dumbbell Shoulder Press: 35x10, 35x10, 35x8
Pull Downs: 3 sets of 70x10
Dips: 3 sets of 10

[djap92]

Monday
Squats: 100x10, 105x10, 110x10
Leg Curls: 80x10, 80x10, 80x10
Leg Press: 120x10, 140x10, 160x10

Wednesday
Cable Curls: 5 sets of 60x10
Tricep Pulldown: 5 sets of 30x10

Friday
Bench: 95x10, 105x10, 115x6
Pec Fly: 3 sets 100x10
Dumbbell Press: 3 sets of 30x10

[djap92]

Wednesday
Dumbbell Shoulder Press: 3 sets of 30x10
Pull downs: 3 sets of 70x10
Dips: 3 sets of 10

Friday
Squats: 100x10, 105x10, 110x10
Cable Curls: 5 sets of 70
Leg curls: 3 sets of 80
Tricep Pull Downs: 5 sets of 50

[djap92]

Monday
Dumbbell Press: 3 sets of 30x10
Pull downs: 3 sets of 70
Dips: 3 sets