Nejars Routine

[nejar462]

BTW, anyone who wants to may aim me at nejar462.
10/12/01
Ok, time to get started, today I played a bit of American football, I also don't sleep much on the weekdays due to school, and a very hard schedule for my semester, hopefully i will get more rest later on. I also just took a growth week to help me increase my lifts. Today here's how it went:
Stretched for a few minutes.

Hit a warm-up,
3 reps on flat bench at 140 lbs. Felt very light and easy, even a bit easier than usual

5 minute break

Then, I put on 184 lbs, and did 3 reps, very surprised at the ease at which i did it.

5 minute break

I then put on 195, my current top for 3 reps, and did it, good effort, but i knew I had more.

5 minute rest

Put on 195 again, did it again with solid effort, tiny spot at end.

5 minute break

Put on 206 lbs, I felt really confident, I did it, very difficult, close to failure, i did the first rep, and then got a light spot at 2nd rep, and 3rd rep, solid spot.

For military press, same as always, little growth,
Warm up 3 rep at 72 lbs
3 reps at 116 lbs
3reps at 127 lbs,
3 reps 127 lbs

5 minute break between em, needed spot for last two military presses.


Good job for me today, my lifts went up to a degree. That growth week helped a lot. I'm going to try 206 lbs again the week after next. See how that goes, I mean, to use for my workout. Any comments welcomed. BTW, I'm not sure if I want to alternate, bench day, every other week, or every week with a growth week thrown in at every 4.

[nejar462]

Sorry pressed for time, well today, my deadlifts did not go up, this is how it went.

2 sets of chins, this i improved

4 sets of deads, this one stayed the same


I was thiniking about making it so I deadlift one week, and squat the other, but I aint sure, I also did some medium housework, so I'm not sure if that affected my lifts, finally, my diet as of late is also getting messed up, I think I could have gained more if I got more sleep, and maintained my diet, so I will have to work on that.

[nejar462]

Bench day,
3 reps, 4 sets

first set, 206 Bench, felt pretty good, no spot

second set, 206 bench felt good, very hard, no spot

third set, 206 bench, hard, kinda hard 3rd rep spot

Fourth set, 206 bench, very hard, spot 2nd rep, 3rd rep

For military press, same as always, little growth,
Warm up 3 rep at 72 lbs
3 reps at 116 lbs
3reps at 127 lbs,
3 reps 127 lbs

This time, no spot. increasing it next week.


Squat day

I need to buy more weights for my house, so i didn't increase at all, very boring, soon I will buy more weights and get much stronger.