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Heracles
10-24-2011, 07:32 PM
I'm starting up again, after a long hiatus for some health issues and sheer laziness. Now that the health issues have been cleared up, I just have to contend with the laziness. Anyways, I'll be using this thread primarily to just help track my own progress and share it with anyone who cares to read it. I'm far from an expert so feel free to offer advice or critiques.

I'm currently 24 and have been lifting on and off for maybe 6 years, I've made good gains in strength at times, but never have been able to build up the mass I've wanted. I'm doing this to build mass, but also for strength. I'm just not as concerned since I've always made decent gains in strength, solong as I hit the gym and did a decent diet.

I have access to a decent but tiny apt gym with racks, cages, free weights, benches etc. I'm fairly set on a 3 day split, and will be posting my work out and maybe some of my diet. Here goes nothing:

10/24: Chest/Tri
Flat DB Bench: 3x8 @50lb, 1x8 @55lb
Dips (BW): x7, x6, x7, x6
Flat DB Fly: 3x8 @20, 1x8 @25
Skullcrushers: 1x8 @55, 3x10 @55
Tricep Cable Pulldown: 2x10 @80, 2x10 @90
Tricep Dips w/ bench: 4x10

Current weight: 202lb, 6'2"

Crammed as much food as could for breakfast, 1 cup of dry oats, 2 eggs, and 1 cup of condensed milk mixed with water (will normally mix with fat free milk). I am planning on having this or a similar breakfast most morning just out of concerns for costs. I'm not poor but I need all the money I can get haha. Planning on eating chicken breast, yoghurt and the like for lunch. Dinner will be trickier since I live with my gf, and she leads me into sin. At least food-wise.

I have a lot of goals, some of the ones I'll list:
Fill out a Large-size shirt, not looking thin.
Have thicker legs and squat/deadlift a respectable 300lb or higher.
Be able to do 4x10 chin-ups.
Have a wider back, better lats.
Thicker arms, but not a priority (figure this will come with other lifts).
Get back to benching 225 for reps.

Heracles
10-27-2011, 06:29 AM
Finaly got time again to post (in the morning)
Hitting my back makes me nervous, as this is where my injury was. Starting off really low on these, making sure I take time with form.

10/25 Workout

Deadlift: 1x8 @45lb, 4x8 @115 lb
Chinups: x5, x5, x4, x3 (all bw)
Bent-over DB rows: 4x8 @35lb's
Overhand Cable Pulldown: 2x8 @100lb, 2x8 @95lb
DB Curls: 3x8 @25lb's


10/27 Workout

Squats: 1x8 45lb, 3x8 @115, 1x8@135lb
Lunges w/ DB: 5x6 @35's lb
DB Squats: 3x8 @40lb's
Hanging Leg raises: 4x8


Thoughts so far, I'm annoyed I find myself holding back on deadlifts and squats, but I'm pretty damn paranoid about another lower back injury. I got time to take it slower, but hopefully it won't be an issue. Aside from that, I'm thinking it's a good start considering I've been dragging myself outta bed at 6am when its raining out. Old me probably woulda quit already. Anyways, if anyone has feedback or critiques, feel free! I want to add more leg exercises, but I really just hate the sled and crap like that.

Heracles
11-07-2011, 07:16 AM
11/07 workout
chinups: 3x5, 1x2
Deadlifts: 4x8 @135lb
Cable pulldown: 5x8 @100
EZ curl bar: 4x8 @55lb
Hammer curl db: 3x6 @30 dbs

Lower back is feeling better, getting more comfortable with putting lightweight on it. Pretty umhappy with my chinups though haha. Feels horrible only being able do that little at my current weight and height. Aside from that, been pretty bad about posting my workouts. I skipped some but have been going. Tough to squeeze it all in in the morning. Gym opens at 6 and I gotta workout, eat, shower etc all in time to leave at 730. Ill try to get better (posting now from train to work). Anyways, thanks to anyone who bothers to read. Itll get better and maybe slightly more interesting. I promise haha

Heracles
11-08-2011, 07:19 AM
11/8 Workout

Flat db bench: 1x8 @35's 4x8 @60's
Dips: 4x7
Skullcrushers: 4x8 @55lb
Tricep cable pushdown: 4x10 @105 (this throws me off since if I try same exercise on other side of cables, its damn mear impossible for me at this weight)
Flat db flys: 3x8 @25's

Overall, felt good for me. A bit rushed towards end, but my bad for getting up later than normal. I'm excited for Squat day. Already reaping the benefits of better sleep from working out in morning. I'm going to set a day fpr maxing out, probably end pf December, for doing a 1rm for deadlift, bench, squat. Figure by then it wont be as depressing as if I tried now haha. Also gives me something to work towards, short term goal-wise.

Heracles
11-14-2011, 06:25 AM
11/11 workout
Squats: 1x8 @115, 4x8 @135
Lunges: 4x8 @35's
Squats: 3x8 @30's
Hanging leg raises: 4x8


11/14 workout
Squats: 1x8 @bar, 5x8 @135
Lunges: 4x8 @35's
Hanging leg raises: 4x8 (completed inbetween sets of lunges)

Had a good weekend, drank and ate too much junk though. This morning sucked since I.literally had 25 minutes to workout... had to go into work an hour early. Crammed food down again and getting used to it. Overall looking forward to this week, feeling good post workout and think im finally on the path to consistenty.

Heracles
11-15-2011, 10:37 AM
11/15 Workout

Flat BB Bench- 135x6, 155x6, 175x6, 185x4, 175x6, 225xFAILLLLL (0 reps, close but no cigar)
Dips- x7, x8, x7, x6, x4
Tri Cable Pushdown- 105lb 1x10, 2x8, 1x7, 1x6
Skullcrushers- 2x8 @55, 2x7 @55

The last two exercises were supersets. Workout felt good, called in sick to work (taking a "mental health day" ha). Sucks trying to do a workout in my gym past the 6-7am time period though. The weights area is the size of a large walk-in closet and they allow personal trainers which means it getttts shit-packed. As opposed to 6am when I am the only person there.

Gonna go food shopping soon, gonna pick up more milk, powdered milk, eggs, oats, yogurt, cottage cheese, other random goodies. I'm playing around with the idea of mixing up my routine. We'll see.

bojackson
11-15-2011, 11:09 AM
look, im no genius, but i am a strength coach and a powerlifter(not world class, but not a slouch) in my early and mid 20's i was stuck trying to bench the world and never really got the "size" most people want. but when i started squatting and deadlifting with a serious mentality, the size came easily. i would put bench #3 on my lifts and start with squat #1, deadlift #2. and in all honesty, pull ups or bent rows would be my real #3. these lifts are tried and true as far mass and strength production. just my 2 cents. good luck

Heracles
11-16-2011, 07:40 AM
look, im no genius, but i am a strength coach and... ... just my 2 cents. good luck
I think that makes sense, I def agree with you. One horrible habit I had was almost never working deads and squats. This was back in college and my lifting partner was totally against them. I wont lie that I was a bench jockey(?). I'm starting out with a heavier focus on squats and deads, i'm also taking it slow out of paranoia that I might aggravate an old back injury. Another thing that I agree with is the pullups/chinups. Ive always been pretty half-assed with them. Its frustrating because I can do so few I feel like I cant get a good workout from it. Do you think it would make sense to add an extra squat/dead/chin up day? Regardless, thanks for the feedback!

Workout 11/16
Chinups- x6, x4, x4, x3 (all wide grip)
Deadlift- 1x6 @bar, 5x8 @135
Overhand cbl pulldown- 1x8 @100, 4x8 @115
Preacher curls- 2x8 @55, 1x8 @45, 1x9 @45

Overall good workout. Horrible chinups though, i'm going to look into what I can do to help that.

Heracles
11-17-2011, 05:01 PM
Got good nights sleep. Rest day today, planning on hitting deads and chinups again tomorrow. Might thrown in some other stuff. I do feel like not going to the gym messed up my whole day though. Woke up late and was more frustrated during day. Could be imagining it but I think gym in morning puts me in a faaaar better mood. I feel like I actually accomplished something before work eats up my whole day.

2kool
11-17-2011, 05:49 PM
I know what you're going through with the paranoia of re injuring your back. I've injured mine a couple of times in my (short) lifting career. The worst one was the most recent. Had some discs herniated in the lumbar part of the spine. I had been irritating it off and on and it all finally came undone while deadlifting one day. I basically took 5 or 6 months off from heavy lifting (3 of those months without going to the gym at all) and have SLOWLY begun to get back in the right direction.

What you're doing is good, taking your squats and deads at a really light weight and focusing on the movement itself (form). Just make sure you know the fundamentals of a proper deadlift or squat in and out like the back of your hand. Pay alot of attention to your form, making every single rep you do from here on out count as if its your last one youll ever get to do. I would usually start off a set right, but by the time I was a couple reps in, I knew I was slipping on some aspect of the lift.

Knowing that my next rep may flare up my injuries (if done wrong) helps me to focus extra hard on performing it the best I can. Know how to listen to your body too. I was squatting a couple weeks ago and noticed a slight pull on my last rep. I knew what it was, and I stopped there. Took the next week to deload and let my body rest, and the week after I was good to go.

Good workouts in here, keep up the progress and STAY CONSISTENT!

Heracles
11-18-2011, 07:07 AM
11/19 workout
Chinups- x5, x5, x4, x1 (held for 15sec)
Deadlift- stretched with bar, 4x8 @135, 2x8 @145, 1x8 @155
Squats- 4x8 @135

2kool, thanks for the response. Its reassuring to know that it happens to other people here. It can be frustrating since there have been times I wanted to jump the weight up a bit for deads and squats but just had my back injury haunting me haha. Like you said, its important for me just to keep at a slow pace until I build a solid base for my lower back.

Overall, I felt good after this workout. I'm getting more and more comfortable putting weight and reps on the back amd used this day.just to help it along some more. Taking weekend off, gym again on monday.

Heracles
11-21-2011, 07:04 AM
11/21 workout

Bench- 135x6, 155x7, 185x6, 175x6,x5
Dips- x7, x8, x8, x7.5, x4
TriCblPush- 3x10, 1x6 @105
Skullcrusher- 2x8, 2x10 @55
TricepDips- 3x10 (bw)

Happy with the workout. I think triceps are by far my fav muscle to wprk out. Planning on adding some shoulder stuff to my squat/legs day.

Heracles
11-22-2011, 07:08 AM
11/22 workout

Chinups- x5, x5, x4.5, x3.5
Deads- bar x6, 2x8 @135, 2x8@145, 2x8 @155
CblPulldown- 3x8, 1x10 @115
Preachers- 2x10, 1x12 @45bar, 1x10 @55

I can tell its gonna be a real struggle to get those chinups higher.

Heracles
11-23-2011, 07:08 AM
11/22 workout

Squats- bar warmup, 2x8 @135, 2x8 @145, 2x8 @155, 1x8 @165
DB shoulder press- 6x8 @35's (supersetted with squats)
Lunges- 2x8 @35's, with DB Lateral raises, 2x8 @15's
Then I realized I could barely hold the 35's for the lunges due to supersetting it with the shoulders, so I finished by jeeping it separate.
Lunges- 2x8 @35's
DB lateral raises- 2x8 @15's

I assume it was a good workout cuz I was sweating and tired by the end of it. Feeling more comfortable with more weight on my back. Taking tomorrow off, back on friday.

Heracles
11-26-2011, 01:10 PM
11/26 Workout

Chinups- x6, x6, x5, x3 (held for as long as i could)
Deadlifts- 2x8 @135, 2x8 @135, 2x8 @145, 2x8 @155, 2x8 @165
cable pulldown- 5x6 @130
Preacher curls- 5x6 @55

Had to go into work early on Friday, so I went to gym today. Felt good, pullups felt really good at first then got bad real quick. Deadlifts were good, totally killed my grip, felt it in my forearms. Gym again on Monday.

Heracles
11-28-2011, 07:07 AM
11/28

Bench- 135x6, 2x7 @165, 2x6 @175, 155x7, 225=0
Dips- 3x8, 1x7, 1x5
Db fly- 4x8 @25's
Skullcrusher- 3x8 @55, 1x8 @65
TricepDips- 1x18

Had trouble waking up this morning, felt it kinda carried over into my workout. Took longer than I should have to get in and out and rest. Not terrible but not good. Need to focus more next time.

Heracles
11-30-2011, 07:04 AM
11/30 workout

Squats- bar warmup, 2x8 @135, 2x8 @155, 2x8 @165, 1x6 @185
Lunges- 4x8 @40's
Somr ab work

Felt good overall. Finally able to get a good pump in my legs so that is promising. Held off on gym on tuesday because lower back felt overly sore and achey. Felt good this morning.

thecityalive
11-30-2011, 08:26 AM
You should be fine deadlifting provided you do them right. The biggest flaw in trainee's deadlifts is the inability to maintain a locked lower back on the ascent.

Perhaps it's just me, but I've seen better results doing pull ups vs doing lat pulldown variants. There is nothing more rewarding than being able to support your own weight. If those get easy, start adding weight...body pull ups will get easier with time. Not to mention your back will grow MUCH faster IMHO.

Realistically, consider your own schedule. Some people squat multiple times a week under different volume and intensity. You may want to add another squat variant as an accessory lift somewhere in your routine. I've never been a fan of deadlifting for repeated effort...good mornings, hyperextensions, and other movements can help suppliment deadlifting. What is your current availability to train?

Heracles
12-01-2011, 05:29 PM
Hey, thanks for the feedback. I agree that prob one of my biggest things I think about when I start the lift (in a deadlift) is how my back is, straight or hunched. I'm a little confused though, when you say doing pull ups instead of lat pulldown variants, does that mean in addition to the chin ups I do? I've never really been too sure of the difference between chin ups and pull ups. I hear ya on the body weight thing, its much more satisfying to feel yourself just lifting off the ground. Problem is, chin ups/pull ups are still really difficult for me, as far as getting a good number of reps and sets. I usually end up doing around 6, 6, 5, 3. I have kept meaning to throw in another leg workout but been lazy about it. Its something I'll work in for the next couple workouts.

I used to do the same general workout routine: 3-4x a week, with 3 main days: Chest/Tris, Back/Bis, Legs/Abs. I also used to alternate the weight and reps/sets every other week. So I would do 3x6 at heavier weights one week, then the next week I'd do maybe 4x8-10 at lighter weight, doing the same exercises. I got decent strength gains out of it. I could definitely see myself going back to that, once I get what I determine to be a more solid base in the squats and deadlifts.

As far as availability, I get about 1 hour in the morning, Monday-Friday, 6am-7am. Lately I've been going 3-4x a week.



12/1 Workout

I didnt go this morning, so I squeezed it in after getting home early from work. Wasn't a very focused workout, lots people cluttering the place.
Chinups- x6, x5, x5, x3
Deadlifts- 2x8 @135, 2x8 @155, 2x8 @165, 2x6 @175
Bench- 1x6 @135, 225x2 (I did this mostly because for once I actually had a spotter)

Heracles
12-07-2011, 07:04 AM
12/7 workout

Chinups- x6, x5, x5, x5
Deadlifts- 135x8, 155x8, 165x8, 175x8, 185x6
Preacher curl- 5x8 @55 (supersets with the deadlifts)
Lat pulldown- 3x6 @130, 1x7 @130

After a long hiatus (1 week) due to a trip to DC and poor sleep on Monday and Tuesday, I got back to gym. Felt good, considering the break. i did notice that during these deadlifts I miggt not have been using my legs enough, ill have to make sure to keep an eye on that next time. I think it helped me to eat a tiny bit before the workout this morning, as I normally go on an empty stomach at 6am. Hard to find will to eat haha.

Heracles
12-08-2011, 06:56 AM
12/8 Workout

Bench- 135x7, 165 2x8, 185 2x5, 135x8
Dips- x8, x8, x8, x7, x7
SkullCrusher- 4x8 @65
Bench dips- x8, x8, x8, xfail
(skullcrushers and bench dips were supersets)

Felt good. Was pretty cold out, sucked walking to gym. Gonna have to get used to that haha.

Heracles
12-09-2011, 06:58 AM
12/9 workout

Squats- 135 x8, 155x8, 165x9, 175x8, 2x8 @185
Sled- 5x8 @225
Lunges- 4x8 @40's

Looking at it, it doesnt seem like much but it took me a good 45 min. Prob need to make better use of my time, try to get other stuff in. Squats felt good though, back still held up. Starting to increase the weight steadily.

Heracles
12-12-2011, 06:59 AM
12/12 workout

Chinups- x6, x5, x5, x5
Deads- 135x8, 155x8, 175x8, 2x8@185
Preacher curl- 5x8@65
Lat pull- 4x8@130
Deadlifts and preacher curls were supersets.

Felt good, I feel like I should done an extra set of deadlifts bu.i felt lazy about it. Overall definitely felt like a good workout though. I need to start a good stretching routine though. I think that would prove invaluable, especially since I go straight from bed to gym and need to limber up a lot.

Heracles
12-13-2011, 04:50 PM
12/13 Workout

DB Bench- 50's 1x8, 65's 4x8
Dips- 4x8
BB Bench- 135x4, 225x1, 135x7
Skullcrushers- 55lb 4x8
Tricep Dips- 4x10

The Skullcrushers and tricep dips were supersets.

Workout was decent, had to go after work (got out of work early). Gym was crowded and annoying.

Heracles
12-15-2011, 06:58 AM
12/15 workout

Squats- 135x8, 155x8, 175x8, x8, 185x8, x8
Lunges- 40's 4x8
Sled- 225 4x8 (+? Not sure how much device weighs)

Good workout, squats got pretty tough at the end, which made for some brutal lunges. I'm going to pick a day to max out on squat/deadlift/bench just to see where im at and reevaluate my goals and training. I figure sometime before New Years.

Heracles
12-16-2011, 04:34 PM
Workout 12/16

Chinups- x6 x7 x6 x3
Deadlift- 135x6, 185 1x3, 3x6
Lat pull- 130 5x8
Dips- 5x8

The dips and lat pulldown were supersets. Workout was ok, tougg to get up and have much intensity. I also think I overdid it with the deadlifts, not warming up enough before jumping to 185. Hopefully doesnt hurt too much tomorrow. Got weekend ahead to relax though.

Heracles
12-21-2011, 07:21 AM
Workout 12/21

Bench- 135x6, 155x8, 175x8, 185x7, 205x3, 135x10
Dips- x8, x9, x10, x7, x8
Flat db fly- 25's 4x8
Skullcrusher- 65 4x8
Tricep dip- x10, x12, x11, x11
The skullcrushers and flys were supersets.

Felt good getting back into gym, been out due to sleep issues and laziness. I am still used to waking up early though so im not worried. Also, I need to get them in before gym closes (closed 24th-Jan 1st). Itll suck but ill prob bum free guest passes to other gym in area. Also, benching tosay sucked because I had a painful pimple right in the dead center of my chest where I bring the bar down aughhh

Heracles
12-22-2011, 12:08 PM
Workout 12/22

Squats- 135x8, 165x8, 175x8, 185 2x8, 195x4
Lunges- 4x8 @40's, 1x8 @45's
Sled- 225 5x8

Good leg workout for me, felt solid all the way through. I dunno if it was from how deep I was squatting or all the sweat, but I actually split my boxers... Haha oops. Luckily compression shorts/shorts didnt...

Heracles
12-27-2011, 06:57 PM
Taking a break over the holiday period (apt gym is closed for remodeling unfortunately). Back by the 2nd or 3rd! Will probably be doing some limited free weight and core exercises during the break.

Heracles
01-04-2012, 06:59 AM
Workout 1/4

Bench- 135x7, 175x8 x8, 185x7, 205x3
Dips- 4x8, 1x7
Skc- 55x8, 65 3x8, 1x7
DB Fly- 25x8 x8 x8 x8 x8
Tridips- xfail xfail

The Skullcrushers and flyes were supersets. Good workout after being out of the gym for almost 2 weeks. Felt good to be back, excited for new year and new gains.

Heracles
01-09-2012, 07:20 AM
Workout 1/9

Squat- 135x8, 155x8, 175 3x8, 185x6
Lunges- 45 4x8
Leg press- 225 4x8, 1x9

felt good despite being out for awhile. Gotta stay consistent.

Heracles
01-11-2012, 07:28 AM
Workout 1/10

Heavy abwork

Workout 1/11

Bench- 135x8, 175 2x8, 185 2x6, 225x2
Dips- x8, x10, x9, x9, x8
Skc- 65 5x8, 75x5
Shoulderpress- 45 x5

Normally woulda done some deadlifts etc today but legs atill pretty sore from Monday. Tomorrow! Getting back into it.

Heracles
01-17-2012, 04:37 PM
Workout 1/17

Chinups- x6, x5, x5, x4
Deads- 135x8, x8, 155x8, x8, 175x7, x7, 185x6
Lat Pulldown- 130 x8, 145x8, x8, x6, x5

I gotta get my shit together and get back to consistency. Im not gettinguch in gains because ive been slacking on attendance and intensity. Doh. Drink less, lift more.

Heracles
01-18-2012, 06:43 AM
Workout 1/18

Squat- 45x20, 135x10, x8, 155x8, x8, 175x8, x8, 185x8, 195x6, 205x5, 215x3
Dips- 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
DB bench- 50x8
BB bench- 135x9

Dips were done inbetween squats.

Heracles
01-24-2012, 06:44 AM
Workout 1/24

Pullups-x5, x5, x4
Chinups- x4
Deads- 135x10, x8, 155x8, 165x8, 175x8, 195x5
Latpull- 130x8, x8, x7, x7
Bb curls- 25x8, x8, x8, x8

Alex.V
01-24-2012, 07:15 AM
Just curious- why all the supersets?

Heracles
01-25-2012, 06:43 AM
Workout 1/25

Bench- 135x10, 185x7, x7, x7, 205x3, 225x3
Dips- x8, x6, x8, x8, x7
Skc- 65x8, x8, x6, x8
TriDips- x8, x11, x11, x11

The tricep dips and skullcrushers were supersets.

As for why all the supersets, I use them to get more exercises in with the time I have there. If I find myself resting longer than I feel like I should, I try to occupy myself with something else? No real deep reason to be honest.

Heracles
01-30-2012, 06:41 AM
1/30 workout
Squats- 135x8, x8, 155x8, 165x8, 185x7, 195x6, 205x6, 225x4
Lunges- 45 3x8, 1x7, 1x8

Heracles
02-01-2012, 07:12 AM
Workout 2/1

Pullups- x5, x5, x5
Deadlift- 135x8, x8, 175x8, x8, 205x6, x6, x6
Lat pull- 130x8, x8, 160x5, x5, x5

Back has been feeling pretty solid throughout. Squats have been feeling good with my deadlifts still straggling. I think i'll add in some lower back focused movements.

Heracles
02-02-2012, 06:42 AM
Workout 2/2
Bench- 135x8, 185x8, x8, 205x4, x3, x3, 135x10
Dips- x8, x9, x8, x9
Skc- 65x8, x8, x8, x9, x8
Db flys- 25x8, x8, x8, x8, x8

The flys and skullcrushers were supersets. I figure to help out my lowet back i'll throw in some more exercises aimed at strengthening that area. I've been bad about doing much else for squats and deadlifts. Plan on having a friendly contest with a coworker which should help provide some more motivation.

Heracles
02-07-2012, 06:44 AM
Squats- 135x10, 155x8, 185x8, 205x6, x6, 225x6, 135x10
Lunges- 45x8, x8, x8 50x6
Leg press- 315x7, x7, x7, x7
Chinups- x6, x5, x4

Overall felt good. Going to try to increase the intensity and weight. Might be ready to move up to 50's for the lunges. Finally squatting 225 feels good and my back has been cooperating just fine. Deadlifts still are a little rough but they'll come along. Going to try for a 4 day a week schedule.

Not sure how muxh the sled weighs for the leg press so I just dont include it.

Heracles
02-09-2012, 06:44 AM
2/9 workout

Pullups- x5, x5, x5, x5
Deadlifts- 135x10, 155x8, 185x6, 195x6, 205x6, 225x4, x4, 135x3
Lat pulldown- 160x6, x7, x6, x5
Bench- 135x7, 185x4, 205x3, 225x4 (5th rep had help), 135x8

Still feeling out my back limitations while deadlifting. Its been holding up well with squats and I think a lit if it was due to a proper warmup/stretching. I'm optimistic!

2kool
02-09-2012, 10:21 AM
things are coming along nicely. try throwing in some stiff leg deadlifts for your lower back/hamstrings. doing these on my squat day has helped strengthen my lower back/posterior chain tremendously. very important to get the form on these down first. i just used the bar only when learning to do it properly and even then they felt great.

when you say "proper warmup/stretching" make sure you work on your hip mobility. theres a good video on this site about hip mobility. once you start getting your hips more mobile youll notice how much pressure youll relieve off your lower back.

good lifting, keep up the consistency!

Heracles
02-10-2012, 06:45 AM
Workout 2/10

DB bench- 40x10, 65x8, x10, 70x8, x8, 75x6
Dips- x8, x8, x10, x10
DB curl- 25x8, x8, x8, 30x8, x8

Just went for an easy workout. Planning on returning sunday.

Heracles
02-10-2012, 06:49 AM
Thanks! I appreciate the feedback. I'll definitely check that out, every little bit helps because I am such a beginner when it comes to some of these exercises

Heracles
02-13-2012, 06:44 AM
Workout 2/13

Squats- 135x10, 155x8, 185x8, 205x6, 225x5, x5, x5, 135x10
Lunges- 50x8, x8, x8, x8
Leg press- 315x7, x7, x7, x7
Pullups- x6, x5, x5, x4

Db lunges really burned out my legs and grip. Felt good though, trying to work in more pullups through workouts.

Heracles
02-15-2012, 06:34 PM
Workout 2/15

Bench- 135x9, 185x6, 205x5, 225x4, x2 (failed 3), 205x4, x2 (failed 3), 135x7
Dips- x8, x8, x7, x7
Skullcrushers- 65x8, x8, x5, x6, x6

Didnt go this morning, went after work instead. This TOTALLY SUCKED AND REAFFIRMED MY COMMITTMENT TO 6AM WORKOUTS. My tiny apt gym turns into a clusterfuck of bro's n ho's. Cut it a little short cuz it annoyed me so much.

Random note, did random bicep work yesterday during free time.

2kool
02-15-2012, 08:30 PM
Didnt go this morning, went after work instead. This TOTALLY SUCKED AND REAFFIRMED MY COMMITTMENT TO 6AM WORKOUTS. My tiny apt gym turns into a clusterfuck of bro's n ho's. Cut it a little short cuz it annoyed me so much.



good work. and thats pretty funny about the bros n hos. i know the feeling. i know it shouldnt, but sometimes those people annoy me so much that if i have to go there when they are there, i dont even bother. i schedule my sessions around the bros n hos as well.

Heracles
02-17-2012, 06:45 AM
2/17 workout

Pullups- x5, x5, x5, x5, x4
Deadlifts- 135x8, 155x6, 185x6, 205x6, 225x4, 235x3, 135x8
Lat pulldown-145x8, x8, x8, 130x8, x7

Did about 7min on a bike. Need to find a way to erg :(

Felt pretty damn heavy to me at 235, dont want to compromise my form. I'm trying to make surr I keep my knees from passing my feet, its hard for me. I dunno if this is because im 6'3"?...

Heracles
02-17-2012, 06:53 AM
good work. and thats pretty funny about the bros n hos. i know the feeling. i know it shouldnt, but sometimes those people annoy me so much that if i have to go there when they are there, i dont even bother. i schedule my sessions around the bros n hos as well.

Its so true at my apt gym though. Its a solid but SMALL gym. It has all the free weights and bench/racks/cages I need, but it literally turns into some crazy humid rain-forest of people more interested in each other than their workouts. like this mornning, I was the only person in the gym from 6am to at least 6:30. Its amazing, cept if you need a spotter...

Heracles
02-20-2012, 03:05 PM
Workout 2/20

Squats- 135x8, 185x8, 205x6, 225x5, x5, x5, 135x8
Lunges- 50x8, x8, x8, x8
Sled- 315x7, x8, x8, x8
Pullups- x5, x5, x5, x4

Stationary Bike- 7.6 miles/ 25min hr-165

Solid workout today. Squats felt a little odd but went decent. Lunges killed my legs. Cardio at end turned legs into jelly. Gotta get back into consistent cardio. I wish I could erg...

Heracles
02-22-2012, 06:51 AM
Workout 2/22

Bench- 135x8, 205x5, x5, x5, 185x6, 135x10
DB bench- 70x6, x6, x7, 80x6
Dips- x8, x10, x6, x8
Skullcrushers- 65x8, x9, x8, x8

This was a rough workout. I've been sick lately and this workout just felt crappy. It ended up ok, but thank god I wasnt trying to do any deadlifts. A lot if my body just felt weak as hell.

Heracles
02-23-2012, 04:04 PM
workout 2/23

Pullups- x5, x5, x5, x4
Deadlift- 135x10, 155x8, 185x6, 205x6, x6, 215x5, 185x4
Latpull- 130x8, x8, 145x7, x8, 130x8, x7

Stationary Bike- 20min, 6.1 miles HR: 170bpm

Called off sick today. Got a lot more sleep and felt up to working out. Was ok, still treading lightly with the deadlifts while my back gets used to it.

Heracles
02-24-2012, 05:29 PM
Workout 2/24

Bench- 135x8, 185x6, 225x4, x4, x4, 135x14
Pullups- x6, x5, x4
Preacher curl- 75x5, x6, x5
Rows- 130x6, x10, x10

Just messing around with friend at gym.

Heracles
02-27-2012, 06:45 AM
Workout 2/27

Squat- 135x8, 155x8, 205x6, x6, 225x6, x6, 235x5, 135x10
Lunges- 50x8, x8, x8, 55x6
Sled- 315x10, x10, x10, 365x7
Pullups- x5, x5, x5, x5

Very good workout. I have no idea how I got outta bed but I'm glad I did. Feels good squatting heavier, I can tell i'm good for a lot more. Excited to test that out more next time. Lynges really worked my grip at the end.

Heracles
02-27-2012, 06:33 PM
Stationary bike- 25minutes, 7.83miles.

Sweat a ton, but because I went in evening, gym was pack and hot. No air circulation auaghughhgh

thecityalive
02-27-2012, 08:08 PM
hate those days...especially when it affects the floor and you cant grip on anything to save your life.

Heracles
02-28-2012, 06:19 PM
2/28 workout

DB curls- 25x10, x10, x10, x10, x10, x15
DB Hammer curl- 40x5, x6, x6, x5
DB Shoulder press- 25x10, x15, x15, x15, x15

Just doing some random crap while watching tv.

Heracles
02-28-2012, 06:22 PM
hate those days...especially when it affects the floor and you cant grip on anything to save your life.

Yeah, it gets crowded to the point where doing squats is risky just with all the people squeezing by. There is only one rack too. :(

Heracles
02-29-2012, 06:43 AM
2/29 workout

Bench- 135x8, 185x6, 205x7, x6, 185x6, 135x10
DB chest fly- 25x10, 30x8, x12, x12, x12
Dips- x10, x8, x10, x9
SkullCrushers- 65x8, x8, x8, x8

Decent workout, might make a shorter term goal of benching 205 for 4x7.

Heracles
03-02-2012, 01:16 PM
3/1 workout

20minutes on stationary bike.

3/2 workout

Pullups- x6, x6, x6, x5 (failed 6th rep)
Deadlift- 135x8, 155x8, 185x6, 205x6, 225x6, x4, 235x4, x4, 135x6
db rows- 40x10, x10, x10, x8
Lat pull- 130x8, x10, x10, 145x6
Preacher curl- 55x8, x10, x10, x10

I'm pretty pumped about today's workout. I read up some of the stuff people posted and links on this site on deadlifting and felt a ton better doing these lifts. I think a huuuge error I was committing was keeping the bar too far from my body, from start to finish. Forcing myself to "cut my feet in half" with the bar when starting helped. Excited for next time.

Heracles
03-05-2012, 06:44 AM
Workout 3/5

Squat- 135x8, 185x8, 205x6, 225x6, x6, 235x6, 245x5, 105x20
Lunges- 50x8, x8, x8, x8, 55x6
Legpress-365x6, x6, x6
Pullups- x6, x6, x5

Good workout, right knee felt crummy on the leg press but was fine during squats and lunges. Woulda done more pullups but grip was pretty shot from the lunges.

Heracles
03-07-2012, 06:45 AM
Workout 3/7

Bench- 135x9, 205x7, x7, x5, 185x7, 135x8
DB Fly- 30x10, x12, 35x10, x10
Dips- x10, x10, x10, x8
Skullcrusher- 65x8, x10, x10, x8, x8

Good workout. Trying to feel out chest flyes, still doesnt feel like they do much.

Heracles
03-07-2012, 06:38 PM
3/7 Cardio

25min cycling, 8.68 mi
5min cooldown

Heracles
03-09-2012, 06:42 AM
3/9 workout

Pullups- x6, x6, x6, x5
Deadlift- 135x8, 185x6, 225x4

Definitely wasnt feeling it today, pretty miserable. Did cardio before leaving.

bike- 21min, 6.31 miles, 165 hr

thecityalive
03-09-2012, 11:31 AM
Don't sweat it. Check it off and come harder the next day. Looking good in here.

Rileigh
03-09-2012, 01:33 PM
Workout 3/7

Bench- 135x9, 205x7, x7, x5, 185x7, 135x8
DB Fly- 30x10, x12, 35x10, x10
Dips- x10, x10, x10, x8
Skullcrusher- 65x8, x10, x10, x8, x8

Good workout. Trying to feel out chest flyes, still doesnt feel like they do much.

I've found in the past when I've done chest flys that they gave a really good burn, and toned very well but weren't all that great for building strength necessarily.

Heracles
03-12-2012, 06:58 PM
Thanks for all the feedback guys. I've been busy the past couple days (not a good excuse), but am looking forward to hitting the gym tomorrow with a renewed focus.

Heracles
03-14-2012, 07:12 PM
Workout 3/14

Squats- 135x8, 185x8, 225x6, x6, x6, 235x4, 135x10
Bench- 135x8, 205x6, x5, x4, 135x8
Lunges- 50x8, x8, x8, x8

Trying to get back into swing of things. Missed too many days for mostly bad reasons. Had to go in the evening, did mixed and abbreviated workout. Squats felt good, getting better feeling out my limits. Hitting it hard tomorrow.

Heracles
03-15-2012, 03:29 PM
Workout 3/15

Bench- 135x8, 185x6, 205x6, x6, x4, 135x9
Dips- x8, x8, x8, x7, x8
Skullcrusher- 55x8, x8, x10, x8, x8
Tricep pushdown- 70x12, 90x12, x14, 105x12

Stationary Bike 20min, 6.1 miles

Decent workout. Saved deadlift workout for tomorrow, legs still sore from yesterday.

Heracles
03-20-2012, 06:45 AM
Workout 3/20

Pullups- x6, x6, x6, x5
Deaflift- 135x10, x8, 185x8, 205x6, x6, 225x6, x6, x6, x4, 155x6
Latpulldown- 130x10, 145x8, x8, x6

Good workout, pretty pleased about the deadlifts, was trying to punish myself for being such a slacker lately. Still not happy about the weight, but the intensity was there. Grip was an issue that held me back, was using mixed grip at 225.

Heracles
03-21-2012, 06:44 AM
Workout 3/21

Bench- 135x9, 205x7, x7, x7, 225x3, 135x10
Dips- x10, x10, x9, x9
Skullcrushers- 70x8, x10, x8, x8, x8
Tricep cable pushdown- 90x15, 120x11

Solid workout, glad I got 205 for 3x7 on the bench. been playing around with what I should toss in this day to replace the isolated tricep work.

Heracles
03-23-2012, 06:49 AM
Workout 3/23

Squats- 135x10, 205x8, x8, 225x6, x7, x8, 235x5, 135x10
Lunges- 50x8, x8, x8, x8, x8
Legpress- 315x8, x8, x8, x8
Pullups- x6, x6, x5

Started out slowly, kinda rough. Felt better later on with the last sets. Didnt feel good at end of workout, headache and nauseous. Wooo. Still focusing on going low and keeping a clean drive up during squats. I have a habit of leaning forward.

Heracles
03-27-2012, 07:12 AM
3/27 workout

Pullups- x6, x6, x6, x6
Deadlifts- 135x8, 185x8, 205x1, x7, x7, 225x6, x6, x5, x5, x4, 135x6, x3
Lat pulldown- 130x8, x8, x8, x7

Ok workout. I need to refocus and stop being lazy. I think I would benefit from an extra deadlift day but have yet to really do that. Had a guy help out this morning with my form.

Heracles
03-28-2012, 08:08 PM
3/28 workout

Bench- 135x6, 205x7, x7, x5 (failed 6th), 225x2 (failed 3rd), 135x8
Dips- x8, x9, x9, x8, x7
Skullcrushers- 70x10, x10, x10, x8, x8
Pullups- x6, x6, x2

Did workout in evening. Pretty average.

Heracles
03-31-2012, 11:54 AM
Workout 3/31

Pullups- x6, x6, x6, x5 (failed 6th), x5, x4
Squats- 135x10, 185x8, 205x6, 225x6, x7, x7, 235x4, 135x8
Lunges- 50x8, x8, x8, x8, 55x5
Leg press- 315x6, x6, x6

Good workout, glad I went. Normally dont go on weekend but ive been lazy still.

Heracles
04-03-2012, 06:41 AM
Workout 4/3

Bench- 135x8, 205x7, x7, x6, 185x6, x5, 135x11
Dips- x10, x10, x10, x8
Db bench- 70x6, x7, x6
Skullcrusher- 65x10, x10, x10

Decent.workout. Think it was actually deadlift day...

Heracles
04-05-2012, 06:42 AM
4/05 workout

Pullups- x6, x6, x6, x6, x4
Deadlift- 135x10, 185x8, 205x6, x6, 225x6, x6, x5, 135x8
Latpulldown- 130x10, 145x8, x8, x8, 160x6

The pullups made gripping for deadlifts tricky, have started resetting my grip more often during sets.

Heracles
04-07-2012, 04:50 PM
4/7 workout

Squat- 135x10, 205x8, x8, 225x6, x8, x6, 245x4, 135x10
Pullups- x6, x6, x6, x5
Lunges- 50x7, x8, x8, x8

Did quick saturday workout.

Heracles
04-10-2012, 05:29 PM
4/10 workout

Bench- 135x8, 205x4, 225x5, x5, x4, 205x4 (failed 5th), 135x9
Dips- x10, x10, x10, x8, x8
Db bench- 70x6, x6, x6, x4
Bench/tricep dips- bwx20, x16, x15, x14

Good workout, went in evening cuz had early morning work. Asshats were chilling on cardio machines reading books and on cell phones. Words cant express the rage I had that I cant finish with cardio because of that.

Heracles
04-16-2012, 06:50 PM
4/16 workout

Pullups- x7, x7, x6, x6
Deadlift- 135x8, 205x7, x7, 225x4, x5, x5, 135x6
Lat pulldown- 145x8, x8, x8, x6, 130x7
Seated row- 160x8, x8, x8, x7

Messed up my ankle a tad over the weekend, hopefully itll feel better for squat day. Definitely felt weak on deadlifts, hadnt been at em for awhile, though I did some more pullups than normal.

Heracles
04-17-2012, 08:57 PM
4/17 workout

Bench- 135x8, 225x5, 205x6, x5, x4, 135x8
Dips- x10, x10, x10, x9
Squats- 135x8, 205x8, x8, 225x5, x6, x5, 135x8
Pullups- x6, x6, x5

Did mixed workout. Wanted to test out the ankle some more. Felt fine. Looking forward to a full leg day.

Heracles
04-20-2012, 06:44 PM
Workout 4/20

Pullups- x7, x7, x6, x5
Squats- 135x9, 205x8, x8, 225x5, x5, x6, x5, 135x8
Bench- 135x8, 225x4, 205x5, 135x9
Lunges- 50x8, x8, x8, x8

It was disgustingly hot in the gym, no air flow. I was sweating like a pig.

Heracles
04-22-2012, 05:26 PM
Workout 4/22

Pullups- x7, x6, x6, x5, x4
Deadlift- 135x10, 205x7, x7, 225x5, x5, x3
Seated row- 160x8, x10, x10, 175x8, x8
Lat pulldown- 145x8, x8, x8, x7

Stationary Bike-
-30min 9.39miles 175 hr
-5min, 1mile

I'm still shitting on my deadlift form, if I had a camera id record it. Tweaked lower right back a little. Prob gonna feel it for a day or so.

Heracles
04-25-2012, 06:45 AM
4/25 workout

Bench- 135x10, 205x7, x6, x5, 185x6, 135x10
Dips- x10, x10, x8, x10, x10, x11
Skullcrushers- 75x8, x8, x8, x7, x7

Still letting lower back rest up. Felt pretty good this morning. Going to Jamaica for 5 days starting this Saturday... Gonna come back with a vengeance on the deadlift. Going down lighter weight and more supporting lifts.

Heracles
05-07-2012, 06:40 AM
5/7 workout

Bench- 135x8, 205x7, x5, 185x7, x6, 135x9
Dips- x10, x10, x10, x10, x10
DB bench- 65x7, x8, x7
Skullcrushers- 75x8, x7, x7, x6

Back to gym after hurting back and a vacation. Felt better than I thought, legs are gonna be much more difficult methinks.

Heracles
05-08-2012, 06:53 AM
5/8 workout

Squats- 135x8, x8, 185x8, x8, 205x7, x7, 135x8
Lunges- 50x8, x8, x8, x8
leg extension- 75x8, x12, x12, x12
Pullups- x8

Ok workout, legs def didnt appreciate the time off. Trying to ease back into it.

GazzyG
05-08-2012, 07:08 AM
Always tough getting back into it after a time off. All lifts are going up, so keep it up!

Heracles
05-10-2012, 06:47 AM
5/10 workout

Pullups- x7, x7, x7, x6, x5
Deadlift- 135x6
Lat pulldown- 130x10, 145x10, x10, x7, 160x4
Seated row- 70x10, 90x10, x12, x12
Db curls- 25x10, x10, x10, x9

Shitty workout because I felt a muscle near my groin/hamstrings get messed. Stopped after first set, still feel it. Pretty frustrating.

Thanks Gazzy for the feedback. I've definitely been happy with how its been going in general (aside from deadlifts haha)

Heracles
05-14-2012, 07:56 PM
5/14 workout

Bench- 135x9, 205x7, x7, x5, 225x3, 135x10, x7
Dips- x10, x10, x9, x9, x8
DB bench- 60x8, x8, x8, x6
Skullcrusher- 75x8, x8, x8, x6

Cycling- 30min- 9.31miles,
5min- 1.2 miles

Surprisingly good workout for after work/evening, need to keep it like ths everytime

Heracles
05-15-2012, 07:20 PM
5/15 workout

Pullups- x8, x7, x6, x6
Squats- 135x8, 185x8, 205x8, x8, 225x5, x5, x5, 135x8
Lunges- 50x8, x8, x8, x8
Sled- 315x8, x8, x8, x8

Felt good, was sweating like a pig towards end of squats and lunges.

Heracles
05-17-2012, 02:09 PM
5/17 workout

Pullups- x7, x7, x7, x5, x4
Cable row- 70x12, 100x8, x9, x9, x8, x7, x6
Lat pull- 145x6, x6, x7, x7
Let me up- x7, x6, x6, x6
Chinups- x4

no comment.

Heracles
05-21-2012, 07:13 PM
5/21 workout

Bench- 135x10, 205x7, x7, x4, 185x4, 135x9
Dips- x10, x10, x9, x9, x10
DB bench- 60x7, x7, x7, 65x6
Skullcrushers- 75x8, x7, x5, x6
Tri cable pushdown- 105x10, x10, x10, x10

Ok workout

Heracles
05-22-2012, 07:11 PM
Workout 5/22

Squat- 135x6, 185x8, 205x8, 225x5, x6, x5, x5, 135x8
Pullups- x7, x7, x5, x4, x5
leg press- 315x9, x8, x10, x9, x8
Lunges- 50x8, x8, x8, x8

Good workout, need to bust into more reps for 225 on squat though. Need to strengthen legs and core more, I think that was my biggest setback with deadlifting.

thecityalive
05-22-2012, 07:16 PM
your "core" is probably just as important in a squat or DL than any of the main muscles. I mean, its your major anterior stabilizer...not just some aesthetic piece of work. Front squats are an amazing leg and stomach developer...have you introduced those into your training?

Heracles
05-24-2012, 06:41 AM
5/24 workout

Pullups- x7, x7, x7, x6
Lat pulldown- 145x8, x8, 160x8, x7, x6
Cable row- 120x7, x8, x7, 130x5
Let me up- x7, x7, x7, x7, x5
Chinups- x4, x5, x4

Got back to a morning schedule. It was hard for me to start pullups at 6am. I think itll improve when I get used to it again. Ordered nitrean during this past sale, looking forward to that arriving, havent used any supplements in years.

Heracles
05-24-2012, 06:43 AM
your "core" is probably just as important in a squat or DL than any of the main muscles. I mean, its your major anterior stabilizer...not just some aesthetic piece of work. Front squats are an amazing leg and stomach developer...have you introduced those into your training?

I havent tried any front squats, i've got a horrible fear that the bar is gonna fall right down my front. At what weight (relative to back squat) do people try to start at?

Heracles
05-25-2012, 07:48 AM
5/25 workout

Bench- 135x10, 205x7, x5, 185x6, 135x9
Squat- 135x10, x8, 205x6, x6, 225x6, x6, 135x6
Pullups- x7, x7, x5

I think starting next week I'm going to add hack squats, possibly give front squats a go.

Heracles
05-28-2012, 03:30 PM
5/28 workout

Bench- 135x10, 205x7, x6, 225x4, 135x10
Dips- x10, x10, x10, x9 , x10, x9
Db Bench- 65x6, x7, x7, x7, 70x7, x5
Tri cable pushdown- 105x12x, x12, 120x9, x9, x9
Pullups- x7, x4, x4

Pretty average workout

Heracles
05-30-2012, 06:40 AM
Pullups- x8, x8, x6, x6, x5
Lat pulldown- 145x8, x8, 160x7, x7, x6
Let me ups- x7, x7, x8, x8, x7
Cable row- 120x8, x8, x7, x7
Chinups- x4, x4, x3

Felt good, stronger at pullups. Still get a little burned out after doing sets of 8, but need to make sure i'm not just sitting comfy. Had first nitrean shake this mirning, pretty good.

Heracles
05-31-2012, 06:43 AM
5/31 workout

Squat- 135x8, 185x8, 225x6, x8, x8, x8, 245x5, x4, 135x8
Lunges- 50x8, x8, x8, x8
Hack squat- 135x8

Big day for my squats. Went into gym feeling weak and groggy, but made some good sets. By end of that, I didnt have as much time to do hack squats, but I gave it a try. Will definitely be throwing this one in more.

Heracles
06-01-2012, 06:43 AM
6/1 workout

Bench- 135x10, 205x8, 225x4, x4, 235x2 (failed 3rd), 135x8
Pullups- x8, x8, x5, x5

Short workout. Had to prep for trip DC

Edited to correct benchpress weights.

Bako Lifter
06-01-2012, 12:59 PM
I think starting next week I'm going to add hack squats, possibly give front squats a go.

I'd start out with like 95lbs. A lot of people don't have the wrist flexibility to hold the bar in the rack position at first.

Once you get the technique down you should be able to work up to about 75% of your regular squat.

Front squats are one of those lifts that separate the boys from the men. They're tough, so most people don't bother.

Heracles
06-05-2012, 06:40 AM
6/05 workout

Bench- 135x12, 205x9, x6, x5, 225x3, 135x7
Dips- x10, x11, x11, x10
DB Bench- 65x8, x8, x8
Skullcrusher- 75x8, x8, x8
Bench dips- x15, x17, x17

Felt friggin good. I may have burned out a tad doing 205 for 9, but it felt good while doing it.

Heracles
06-05-2012, 06:42 AM
I'd start out with like 95lbs. A lot of people don't have the wrist flexibility to hold the bar in the rack position at first.

Once you get the technique down you should be able to work up to about 75% of your regular squat.

Front squats are one of those lifts that separate the boys from the men. They're tough, so most people don't bother.

Good deal. I'm gonna be giving this a go tomorrow. I've definitely been lacking with a solid leg workout.

larsen540
06-05-2012, 08:27 AM
6/1 workout

Bench- 135x10, 205x8, 225x4, x4, 235x2 (failed 3rd), 135x8
Pullups- x8, x8, x5, x5

Short workout. Had to prep for trip DC

Edited to correct benchpress weights.



Thats good volume on the bench keep up the good work

Heracles
06-06-2012, 06:49 AM
6/6 workout

Squat- 135x10, 205x8, 225x8, x8, x8, 245x6, 135x6
Lunges- 50x8, x8, x8
Leg press- 315x8, x9, x9
Pullups- x10, x7
Front squats- 45(bar)x4, x4

Holy crap I suck at front squats. I dunno if it was just general lack of flexibility or from the previous exercises. Just gonna have to work on this a lot more. Think it highlights a lack of balance I have with squats.

Heracles
06-06-2012, 06:51 AM
Thats good volume on the bench keep up the good work

Thanks, its pretty much the result of being a bench jockey for waaay too long during college. After ditching the old workout partner ive tried to focus more in other lifts, but bench has stayed fairly solid for me. Its just embarassing when compared to my low squat and deadlift.

Heracles
06-08-2012, 07:37 PM
6/8 workout

Pullups- x10, x8, x7, x5, x4
Cable row- 130x6, x6, x7, x7, x6
Let me ups- x7, x7, x8, x7
Lat pull- 145x8, x8, x7, 160x6
Chinups- x2, x4, x4

Good workout. I like be able to do 10 pullups but it definitely takes a toll on the following sets. Looking to add deadlifts back into the mix next week. Start from scratch maybe...

Wanna hit gym on sunday but unlikely since ill be camping and fishing this weekend. Wooo.

Heracles
06-11-2012, 06:44 AM
6/11 workout

bench- 135x12, 205x7, x7, x4, 185x6, 135x9
Dips- x12, x12, x12, x11, x9
Db bench- 65x7, x7, 70x6, x5
cable tri- 120x12, 135x10, x9, x9

not much to say. Decent workout.

Heracles
06-12-2012, 07:34 PM
6/12 workout

Pullups- x9, x8, x9
Squat- 135x8, 205x8, 225x7, x8, 245x5, x5
Lunges- 50x8, x8, x8, x8
Leg press- 365x6, x8, x8
Hack squat- 135x8, x6, x8

This was a brutal workout. Felt really good.

Heracles
06-15-2012, 06:43 AM
6/15 workout

Pullups- x8, x8, x8, x6, x5, x4, x5, x4, x4
Lat pulldown- 145x8, 160x7, x7, x7, 175x5
Cable row- 130x8, x8, x7, x8

this morning lacked sweat and intensity. I think its time to bring back the deadlifts.

Heracles
06-18-2012, 07:54 PM
Workout 6/18

Pullups- x13, x10, x5
Squats- 135x9, 185x6, 225x12

25min, 7.68 miles HR: 180
5min, 1.15 miles

I guess today was just a little max reps for squat and pullup. I'm happy with the number of reps of 225 I did. Also happy with 13 pullups. Looking to increase both numbers obviously. Going to see how it is for bench tomorrow.

Heracles
06-19-2012, 06:43 AM
Workout 6/19

Pullups- x10, x7

Stationary bike- 25 min, 7.61 miles

Lifting tonight, just morning cardio.

Heracles
06-19-2012, 06:41 PM
Workout 6/19 Part 2 (pm)

Bench- 135x8, 225x6, x3, 205x6, x4, 135x10
Dips- x12, x12, x12, x11, x10
Db bench- 70x7, x6, x6
skullcrusher- 75x8, x8, x8, x7

Decent workout. Kinda disappointed with bench.

Heracles
06-20-2012, 08:09 PM
6/20 workout

Pullups- x9, x8, x7, x7, x5
Lat Pull- 160x6, x7, x7, x7, 175x7
Hack squat- 135x8, 185x8, x8, 205x8, x7

Stationary Bike- 25min, 7.71 miles HR 180

Getting more into hack squat. Feels good.

Heracles
06-25-2012, 06:44 AM
6/25 workout

Pullups- x9, x8, x7, x9
Squats- 135x8, 185x8, 225x8, x8, x9, 135x10
Lunges- 50x8, x8, x8, 55x8
Leg Press- 365x8, x10, x10, x10

Decent workout. Looking to start jumping rope for cardio.

Heracles
06-26-2012, 07:51 PM
Workout 6/26

Flat bench- 135x10, 225x6, x5, 205x4, x5, 135x10
Dips- x12, x12, x11, x10, x10, x8
Db bench- 50x12, x10, x9, 70x5
Cable tricep pushdown- 135x11, x10, x9

Good workout

Heracles
07-02-2012, 06:44 AM
7/2 workout

Pullups- x9, x9, x6, x6, x9
Lat pulldown- 145x8, x8, 160x7, x7, 175x6
Trap deadlift- 135x10, 185x8, x8, 205x8, x8
Cable row- 130x8, x8, x8

Felt harder than it shoulda been. Been out of gym for too long. Trap deadlift feel much better than normal to me. Still hard

GazzyG
07-02-2012, 07:58 AM
Strong work regardless, mate. And your pullups always impress!

Heracles
07-03-2012, 06:48 PM
7/3 workout
Pullups- x10, x8, x6, x6, x8
Squats- 135x10, 185x8, 225x8, x9, 245x6, x5
Lunges- 55x8, x8, 60x6, x6
Leg press- 365x9, x8, x9, x9

Squats felt better than normal. Gonna start breaking into 245 some more. Been doing some running as well. Legs have a long way to go to catch up in strength.

Now, time to get moderately intoxicated in the name of America and Freedom.

Heracles
07-03-2012, 07:07 PM
Strong work regardless, mate. And your pullups always impress!

Thanks Brother! Been teetering between fully committed and half-assed with my gym attendance lately. I need to get consistent with other types of squats. My gym equipment is somewhat limited for legs, but there are endless types of squats haha

Heracles
07-05-2012, 07:04 PM
7/5 workout

Bench- 135x10, 225x6, x3, 205x4, x4, 135x10
Dips- x10, x11, x12, x8
Flat Db bench- 50x12, x10, x10, x9
Cable tri pushdown- 135x12, x8, x10

Felt kinda weak. Hit it again harder tomorrow.

Heracles
07-06-2012, 04:08 PM
7/6 workout

Pullups- x10, x7, x6, x6, x5, x4
Trap deadlift- 135x8, 185x8, 205x7, x7, 225x5, x6
Lat pulldown- 160x8, 175x8, x7, x4

Heracles
07-10-2012, 06:39 AM
7/10 workout

Bench- 135x12, 225x5, 205x6, x5, 185x6, 135x9
Squat- 135x8, 185x8, 225x9, 245x8, 255x6
Dips- x15, x15, x11, x9
Lunges- 60x8, x8, x8

Bad bench day but good squat day. Broke a good mental barrier with the squats, heaviest ive gone in a loooong while. Also, holy crap dips are so much easier if I dont do them immediately following bench.

Heracles
07-11-2012, 06:45 AM
7/11 workout

Pullups- x9, x9, x8, x6, x5, x9
Trap deadlift- 135x7, 205x6, 225x6, 245x6, x6
Lat pulldown- 160x8, x8, x7, 175x5
Seated Cable row- 130x8, x8, x6

Solid workout, still getting a feel for the trap/hex bar deadlift.

Heracles
07-16-2012, 07:50 PM
7/16 workout

Bench- 135x10, 225x5, 205x7, x5, x3, 135x10
Dips- x10, x9, x10, x9, x9
Db bench- 55x9, x9, x9, 75x5, x4
Bench tri dips- x20, x16, x16, x15

I dont know if its my routine, my recent absenteeism in the gym, or doing 225 at the beginning of my bench, but I feel like I havent been progressing with it. Aside from that, felt like a solid workout. Looking forward to legs tomorrow.

Heracles
07-18-2012, 06:50 AM
7/18 workout
Pullup- x8, x8, x7, x8
Squats- 135x8, 185x8, 225x8, x8, 245x8, 265x5
Lunges- 60x8, x8, x8, x6
Leg press- 315x12, 365x9, x9

Felt rough going in, happy with how it went though. Ill keep pushing that squat number up, I find it takes awhile for my back to limber up in the morning. It was one of those days where every weight felt twice as heavy than it actually was.

Heracles
07-19-2012, 06:42 AM
7/19 workout

Pullups- x9, x8, x8, x6, x9
Trap DL- 135x8, 185x6, 225x7, 245x6, 265x5, x4
Lat pull- 160x8, x8, x7, x7
Cable row- 120x8, x8, x8


Pretty solid workout for me. I need to refocus on my goals and progress thus far.

Heracles
07-20-2012, 07:03 PM
7/20 workout

Bench- 135x10, 205x7, x7, x6, 245x1, 135x10
Hanging leg raises- x7, x8, x8, x7
Pullups- x9, x5, x5, x5

Just did a brief workout before weekend. Almost got 245 for 2 but spotter had to help.

Heracles
07-24-2012, 06:39 AM
Workout 7/24

Bench- 135x10, 205x7, x7, x6, 225x3, 135x9
Dips- x11, x11, x10, x10, x8
Hanging leg raises- x8, x8, x8, x6
db bench- 50x10, x10, x10, x10, 75x6

Felt like a good workout, playing around with idea of weighted dips.

Heracles
07-25-2012, 06:41 AM
7/25 workout

Squat- 135x8, 205x8, 225x10, 245x8, x8, 265x5
Pullups- x8, x8, x7, x6

Jump rope- 1 min

Brief workout, planning on doing more in evening.

Heracles
07-26-2012, 05:07 PM
7/26 workout

Pullups- x9, x9, x7, x5
Bench- 135x10, 225x5, 245x2, 265x1, 205x7, 135x9
Hanging leg raise- x8
Lunges- 60x8, x8, x8

Called off sick, just dicking around in gym

JohnnyRingo
07-26-2012, 05:34 PM
You and I should race to a 315 bench....
http://25.media.tumblr.com/tumblr_m3pnipZddJ1rp0qeeo1_400.gif

Heracles
07-31-2012, 07:39 PM
Workout 7/31

Squat- 135x10, 205x6, 225x8, 245x6, 265x4, 275x3, 225x7
Bench- 135x10, 205x7, x5, 225x3, 245x1, 135x8
Lunges- 60x8, x8, x6
Pullups- x10

Been seriously slacking with the workouts lately. Gonna he gone on a work trip rest of week, but can get another session in tomorrow morn and in hotels hopefully haha. Seeing the 300+ lb squat in sight. Pumped.

Heracles
07-31-2012, 07:41 PM
You and I should race to a 315 bench....
http://25.media.tumblr.com/tumblr_m3pnipZddJ1rp0qeeo1_400.gif

Haha oh god, I wanna put my bench jockeying days behind me. I have to fight the urges every day...

JohnnyRingo
08-01-2012, 01:07 AM
Haha oh god, I wanna put my bench jockeying days behind me. I have to fight the urges every day...

Lol Bench is all that matters bro, bro, bro.

Heracles
08-06-2012, 06:38 AM
Lol Bench is all that matters bro, bro, bro.

Bro! I know bro haha

8/6 workout

Pullups- x9, x8, x8, x6, x5
Lat pull- 175x6, x7, x6, x7
seated cable row- 120x9, x10, x9, x9, x9

Cycling- 10min, 3.47 miles

might try to drop a couple lbs, get to a weight of 195.

Heracles
08-07-2012, 06:24 PM
Workout 8/7

Bench- 135x8, 225x6, x5, x4, 135x10
Squat- 135x8, 225x7, 245x6, x5, 225x6
Dips- x12, x12, x12, x9
Cycling- 15 min

Didnt go this morning, felt depressed. Even more so aftee not going. Better after this evening workout. Pissed as hell from work so I guess it was a helpful release. Never really used anger as a motivational tool in lifting. Maybe back when I rowed crew though...

Heracles
08-09-2012, 06:24 PM
8/9 workout

Pullups- x9, x8, x8, x6, x5, x6
Lat pull- 160x7, x7, x7, x5

Cycling- 20min, 6.12 miles

Heracles
08-14-2012, 06:50 AM
Workout 8/14

Bench- 135x10, 205x7, x7, x9, x5, 135x10
Dips- x10, x9, x10, x9, x9
Db bench- 50x10, x10, x10, 75x6

Cycling- 10min, 3.22miles

Been making lots of excuses lately, been gearing up for graduate school at the end of this month.

Heracles
08-15-2012, 07:07 AM
Workout 8/15

Squat- 135x8, 225x8, 245x7, x6, 225x8
Pullups- x9, x8, x7
Lunges- 60x8, x8, x8

Cycling- 10min, 3miles

Going to shoot for 225 widowmaker soon, prob after 1 or 2 more leg workouts.

Heracles
08-28-2012, 08:56 AM
totally slacked off from gym due to starting grad school. Been pretty hectic but planning on coming back with renewed vigor. It helps that ill know my actual schedule pretty soon.

8/28 workout

Pullups- x9, x8, x6, x9
Squat- 135x10, 225x8, x8, x8, 245x6
Leg press- 315x10, x10, x10
Lunges- 60x8, x8, x6

Heracles
08-29-2012, 09:15 AM
8/29 workout

Bench- 135x10, 205x7, x7, x5, 135x11
Dips- x10, x10, x10, x10
Db press- 50x10, x10, x10

Heracles
09-05-2012, 09:48 AM
Workout 9/5

Pullups- x9, x7, x6, x
Squat- 135x10, 205x8, 225x7, x8, x7, 255x5
Latpulldown- 160x8, x8, x8

Blah. Been getting no sleep. Still adjusting to my new schedule with work and school. Definitely not as focused as I want to be with this.

Heracles
09-10-2012, 05:55 PM
9/10 Workout

Bench- 135x10, 205x7, x7, x4, 135x10
Dips- x10, x9, x10, x9, x8
Skullcrushers- 65x10, x9, x9, x9
db Shoulder press- 40x8, x7, x7, x5
Hanging leg raise- x10, x8, x8

Thinking this will be the week I set my shit straight again.

Heracles
09-11-2012, 05:47 PM
9/11 workout

Pullups- x9, x8, x8, x9
Squats- 135x10, 225x8, x8, 245x5, x5, x4, 225x6
Leg press- 365x8, x8, x9, x8

Gym packed, so much rage.

Heracles
09-13-2012, 06:37 AM
9/13 workout

Pullups- x8, x8, x7, x6
Lat pulldown- 160x8, 145x10, x10, x10
Db shoulder press- 35x10, x10, x12, x11
Db bench- 50x12, x12, x12, x12

Legs still sore, shoulders felt weird.

Heracles
09-17-2012, 06:48 AM
9/17 workout

Bench- 135x10, 205x7, x7, 185x8, 135x10
Dips- x10, x10, x11, x10
Db shoulder- 35x10, x9, x8, x7
Db bench- 50x12, x12, x12, x12

Heracles
09-18-2012, 07:49 PM
9/18 workout
Pullups- x9, x8, x8, x9
Squat- 135x10, 225x8, x8, x8, 245x4, x4, 225x5
Leg press- 365x10, x10, x10, x8
Lunges- 60x6, x6, x6

Good workout, harder than it shoulda been. Also, some asshole dropped weights every set like it was his job. On a nautilus machine.

Heracles
09-20-2012, 06:43 AM
Workout 9/20
Pullups- x9, x8, x8, x6, x7, x4
Lat pulldown- 160x8, x8, x8, x8, x8, 175x6
Db Overhead press- 35x10, x10, x12, 40x9
Cable row- 120x9, x9, x9

Trying to adjust how I do lat pulldowns, focus more on back muscles over arms.

Heracles
10-02-2012, 06:53 AM
Workout 10/2

Bench- 135x12, 205x7, x7, 185x6, 135x10
Dips- x10, x10, x10, x10, x8
seated db shoulder press- 30x10, x6, x7, x7
Db bench- 50x9, x9, x8, x9

Been sick and not focused on working out

Heracles
10-09-2012, 06:40 AM
10/9 workout

Pullups- x8, x8, x7, x5, x5
Db shoulderpress- 35x10, x10, x10, x10
Lat pull- 175x8, x8, x6, x6
Cable row- 120x8, x8, x10, x10
Db curls- 25x10, x10, x10, x10

Been really lazy lately. Need to make some big changes. Classes going well though.

Heracles
10-10-2012, 09:19 AM
10/10 workout

Bench- 135x13, 205x7, x5, 185x7, x4, 155x9
Dips- x10, x8, x10, x9
Db bench- 50x10, x10, x10, x10
Bench dips- x10, x12, x13, x13
Shoulder db press- 35x8, x9, x9, x8

Heracles
10-11-2012, 06:19 PM
Workout 10/11

Squat- 135x10, 225x8, x8, x8, x5, 245x3, 225x5
Pullups- x8, x8, x4
Leg press- 365x8, x9, x10, x10, 415x6, x7
Db Shoulderpress- 35x12, x12, x12, 40x9
Lunges- 60x6, x6, x5

Heracles
10-15-2012, 06:42 AM
Workout 10/15

Bench- 135x12, 205x7, x7, 185x7, 135x11
Dips- x10, x11, x11, x10, x11
Db bench- 50x12, x12, x12, x12, 70x6
Cable tri ext.- 120x12, x12, x10
db shoulder press- 35x10, x8, x9

Farted kinda loud at gym. Only one other person there.

Heracles
10-17-2012, 11:31 AM
Workout 10/17

Pullups- x8, x8, x7, x6, x5, x4
Db Shoulder press- 40x10, x10, x10, x10
Latpull- 175x8, x8, x7, x7, 190x4
Db curls- 30x8, x8, x8, x8
Cable row- 120x8, x8, x8, x8

Heracles
10-18-2012, 06:43 AM
Workout 10/18

Pullups- x8, x8, x7
Squats- 135x10, 225x8, x8, x8, 245x6, x6
Db curls- 30x10, x10, x10, x10
Legpress- 405x13, x13, x14
Lunges- 60x6, x6, x6

I think the way im doing my squats/leg positioning is messing with my left knee/shin. Going to look into that.

Heracles
10-19-2012, 08:17 PM
Workout 10/19

Bench- 135x12, 205x8, x6, x5, 225x2, 135x10
Lat pull- 175x8, x8, x8, 190x5
Hanging leg raises- x12, x10, x10, x10
Incline db press- 45x10, x12, x12, x10
Cable row- 100x14, x14, x14, x14

Bike- 20 min, 6 miles

Heracles
10-22-2012, 08:05 PM
Workout 10/22

Squat- 135x8, 225x8, x8, x7, x6, x5
Bench- 135x9, 205x7, x4, 225x3, 135x10, 225x3
Leg press- 405x8, x12, x12, x10
Pullups- x8, x8, x5

Heracles
10-24-2012, 09:16 AM
Workout 10/24

Bench- 135x10, 205x7, 185x8, x6, 135x10
Dips- x10, x11, x12, x11
Incline bench- 40x12, x12, x14, x14
Shoulderpress- 40x5, x10, x10, x9

Heracles
10-25-2012, 07:44 PM
Workout 10/25

Pullups- x8, x9, x8, x6, x5
Lat pulldown- 175x7, x7, x6, 160x8, x6
Db shoulderpress- 40x12, x12, x12, x10, 50x6
Cable row- 110x14, x14, x12, x10
Db curl- 30x8, x8, x7, x6
Hammer curl- 25x8, x10, x10

Bike- 25min, 7.58 miles