View Full Version : Gaining back the weight I lost... and then some

tallnslim

08-16-2005, 12:16 AM

Alright, I figure a journal might help encourage me to stick with my routine (eating and lifting). It's a pretty basic routine, but it's the one I've had the most success with in the past. Last year I weighed about 180, but I've let classes get in the way, so I got all the way down to 162 at one point. Today I weighed in at 167, so I'm confidant I can get it back... and I'd like to get up to 190 by the end of the year. Sound reasonable? Anyway, the workout mainly consists of 3 x 10 (except for abs) and I bump up the weight once I can do 10 reps on the last set. Here's what I did today:

Bench press: 145

2 x 10

1 x 8

Standing curl: 30's

3 x 10

Skull-crusher: 65

3 x 10

Lateral raises (side, forward, diagonal): 15's

3 x 10

Shrug: 70's

3 x 10

Lat pulldowns: 108

3 x 10

Squat: 165

3 x 10

Straight-legged deadlift: 155

3 x 10

Side-bend: 65

3 x 10 (on both sides)

Ab exercise: 7th plate (I couldn't say what the weight was for sure)

3 x 20

Yeah, I'm definitely gonna bump up the weight next time. I'm also working on my form a lot, so I may move up kinda slow.

8-15-05: 167 lbs

Sidior

08-16-2005, 08:00 PM

:spam: gl with the new journal man....Im sure you will get 190, hell I think 200 is doable:D

tallnslim

08-17-2005, 10:16 PM

Thanks bro, I would love to get up to 200!

Today's workout was a bit more rushed, since the gym was closing, but I got in what I needed. I weighed in today at 168, so there's an extra pound since the last two days. Here's all what I did:

Bench press: 145

2 x 10

1 x 8 I was considering doing a 9th rep, but opted not to because I didn't have a spotter. Next time I will go at least half-way and put the bar back on the lower one.

Curl: 35's

2 x 10

1 x 6 I admit, I cheated a little on the last set

Skull-crusher: 70

2 x 10

1 x 7

Lateral raises: 20's

3 x 10

Shrug: 75's

3 x 10

Lat pulldowns: 120

1 x 10

108: 2 x 10

Squat: 170

3 x 10

Straight-legged deadlift: 155

3 x 10

Side-bend: 70

3 x 10

Ab exericise: 7th plate

2 x 20

1 x 10 Last time I only got 16 or so on the last rep (I said 20 by accident). This time I was in a hurry, so I rested a lot less between sets, which is hopefully why I couldn't do as many.

Okay, I'm feeling good about this routine. I just need to eat more, rest consistently, and work out hard.

8-17-05: 168 lbs

Meat_Head

08-20-2005, 06:49 PM

Lookin good Doug! Just keep puttin weight on the bar and keep stuffin food in your mouth and you'll have 190 in no time.

tallnslim

08-24-2005, 02:08 AM

Saturday's workout:

Bench press: 145

3 x 10

Curl: 35's

2 x 10

1 x 7 1/2

Skull-crusher: 70

2 x 10

1 x 9

Lateral raises: 20's

3 x 10

Shrugs: 75's

2 x 10

1 x 18

Lat pulldowns: 120

2 x 10

1 x 7

Squat: 170

2 x 10

1 x 12

Straight-legged deadlift: 160

3 x 10

Side-bend: 75

3 x 10

Ab exercise: 7th plate

2 x 20

1 x 18

tallnslim

08-25-2005, 01:11 AM

Monday's workout:

Bench press: 150

2 x 10

1 x 8

Curl: 35's

2 x 10

1 x 8

Skull-crusher: 70

3 x 10

Lateral raises: 20's

3 x 10

Shrug: 80's

3 x 10

Lat pulldowns: 120

2 x 10

1 x 7 1 /2

Squat: 175

3 x 10

Straight-legged deadlift: 160

3 x 10

Side-bend: 75

3 x 10

Ab exercise: 7th plate

3 x 20

tallnslim

08-25-2005, 01:15 AM

Today's workout:

Bench press: 150

2 x 10

1 x 9

Curl: 35's

2 x 10

1 x 8 1/2

Skull-crusher: 70

3 x 10

Lateral raises: 20's

3 x 10

Shrug: 80's

3 x 10

Lat pulldown: 120

2 x 10

1 x 8 1/2

Squat: 175

2 x 10

1 x 12

Straight-legged deadlift: 160

3 x 10

Side-bend: 75

3 x 10

Ab exercise: 7th plate

2 x 20

1 x 22

In case you guys are wondering why I'm not bumping up on some exercises, I'm trying really hard to work on my form. I feel like I'm getting stronger and I'm making some improvement in the major exercises (bench, squat, etc.). I only need to find a scale now and find out my weight.

Meat_Head

08-25-2005, 10:16 AM

Your progression looks good, especially bench press. Remember that even if you do the same weight/reps/sets if you improve your form its still progress.

Does your gym not have a scale?

tallnslim

08-25-2005, 04:27 PM

Hey man, yeah my form on bench press has always been better than on exercises like curls for some reason. We have a scale, but it's broken. I'll try to find one at the apt complex.

Meat_Head

08-26-2005, 01:37 PM

Get a digital scale if you can afford it. I have access to one at work and I've been able to track my weight to the 1/10th of a pound, really useful for timing when to eat more or less if you don't count calories(I'm too lazy to).

Do you take a wide grip on bench press? That helps alot if you have long arms(shortens the range of motion) and that may explain why it seems more natural. With long arms curls always suck cause the weight has to move farther.

When you get used to all the exercises again try going a little heavier, like start at a light weight, do a warmup with it, increase a little bit, do another warmup, and keep pushin the weight up until you get to around 4-6 reps. Don't go to failure on the last rep, just rack the weight a rep or at most 2 before you wouldn't be able to lift it anymore. After that set do one or two lighter sets, and at the end of your workout do a couple high rep sets, drop sets, etc to get alot of blood in there which helps with hypertrophy alot. That'll get your strength and mass going up really quick, and that's what has always worked best for me.

tallnslim

08-27-2005, 04:18 PM

Thanks Tim, for the advice. I'll try it out. I got a scale, but it was a cheaper one (you know how college is). I weight around 171-ish now. I use a wide grip for bench press. Otherwise, I'd be working my triceps with these long arms of mine.

Today's workout:

Bench press: 150

2 x 10

1 x 9 1 /2

Curl: 35's

2 x 10

1 x 9

Skull-crusher: 70

2 x 10

1 x 12

Lateral raises: 20's

3 x 10

Shrugs: 80's

2 x 10

1 x 12

Lat pulldown: 120

3 x 10 I made a bigger jump than I expected

Squat: 175

2 x 10

1 x 12

Straight-legged deadlift: 160

2 x 10

1 x 12

Side-bend: 75's

2 x 10

1 x 12

Ab exercise: 7th plate

2 x 20

1 x 25

I'm gonna start taking creatine, which I think will put on about 5 lbs pretty quickly. I'm really hungry right now, since I just finished up... time to eat!

fixationdarknes

08-27-2005, 06:26 PM

IMO, you should do some heavier work too. I find 6-10 rep sets to be a nice range, except for when I deadlift. I do 1 rep sets with those.

And also, treat the abs like you do every other muscle. Use heavy weight and do less reps.

But other than that, things are looking pretty good I'd say. Keep eating!

tallnslim

08-29-2005, 08:56 PM

Thanks for the suggestions, guys. I'll probably switch up my routine in a few weeks. Today's workout:

Bench press: 150

2 x 10

1 x 9 1/2

Curl: 35's

3 x 10

Skull-crusher: 70

2 x 10

1 x 12

Lateral raises: 20's

3 x 10

Shrugs: 80's

2 x 10

1 x 12

Lat pulldown: 120

2 x 10

1 x 10 1/2

Squat: 180

3 x 10

Straight-legged deadlift: 160

3 x 10

Side-bend: 75's

2 x 10

1 x 12

Abs: 8th plate

1 x 20

1 x 18

1 x 9 1/2 The last two sets were insane.

I didn't make as much improvement today, partly because I only had a banana for breakfast. Still working on my eating habits... been eating lots of pasta. I just need some more beef and chicken.

tallnslim

09-01-2005, 12:18 AM

Wednesday:

I took my sweet 'ol time tonight, mainly cause I was talking with some people at the gym. Nevertheless, I feel tonight was one of the best workouts I've had so far.

Bench press: 150

3 x 10

Curl: 35's

3 x 10

Skull-crusher: 75

2 x 10

1 x 12

Lateral raises: 20's

2 x 10

1 x 12

Shrug: 80's

2 x 10

1 x 14

Lat pulldown: 120

2 x 10

1 x 12

Squat: 180

3 x 10

Straight-legged deadlift: 160

2 x 10

1 x 12

Side-bend: 75's

1 x 10

2 x 12

For abs I realized on my second set that the machine I was using worked my back more than was necessary, so I switched to an ab bench and did 3 x 50.

Meat_Head

09-01-2005, 10:58 AM

Looks good doug. Best ab exercise I've ever done is pulldown crunches. Go to a cable station and attach the rope implement to the top one, like you would for tricep pushdowns. Now put your back against the station and pull the ends of the rope down by your chest, so where the 2 ropes meet is behind your neck. Now crunch/bend over with your abs, keeping your butt/lowerback against the cable station. You can use tons of weight and it makes your abs rock hard. I'll try to find pictures or a video of someone doing it later so you can see how to do it better.

tallnslim

09-02-2005, 09:24 PM

I got in a short workout today between class and work. I had to cut off 2 sets, but I added 2 reps to help keep my strength for Monday's workout:

Bench press: 135

1 x 5

155: 1 x 10 1/2

Curl: 35's

1 x 12

Skull-crusher: 75

1 x 12

Lateral raise: 20's

1 x 12

Shrug: 80's

1 x 12

Lat pulldown: 120

1 x 12

Squat: 180

1 x 12

Straight-legged deadlift: 160

1 x 12

Side-bend: 80

1 x 12

Abs: 3 x 50

tallnslim

09-05-2005, 05:42 PM

Today was another short workout, but I'm kind of liking it that way because I'm making improvements and only working out for 45 minutes. Should I continue like this?

Bench press: 155 x 11

Curl: 35's x 12

Skull-crusher: 75 x 12

Lateral raise: 25's x 10

Shrug: 80's x 14

Lat pulldown: 120 x 12

Squat: 185 x 12

Straight-legged deadlift: 165 x 12

Side-bend: 80 x 12

Abs: 3 x 60

Meat_Head

09-05-2005, 07:42 PM

Today was another short workout, but I'm kind of liking it that way because I'm making improvements and only working out for 45 minutes. Should I continue like this?

Bench press: 155 x 11

Curl: 35's x 12

Skull-crusher: 75 x 12

Lateral raise: 25's x 10

Shrug: 80's x 14

Lat pulldown: 120 x 12

Squat: 185 x 12

Straight-legged deadlift: 165 x 12

Side-bend: 80 x 12

Abs: 3 x 60

This method of working out is good for getting back into lifting, but it won't give you results for long. If you still want to do full body workouts, you should pick 4-6 compound exercises(for example squats, rows, bench press, overhead press, straight-leg deadlifts, and pullups). Set 2 different workout days with half of the exercises each, like squats rows and bench press one day, overhead press, straight-leg deadlifts, and pullups on the other. Work those exercises hard, 3-6 heavy sets each, and focus on adding weight to the bar each week. Give yourself 2-4 days recovery between workouts.

If you don't want to do full body, try a split like day1:upperbody/ day2: lowerbody/ day3: rest/ day4: upperbody/ day5:lowerbody/ day6:rest/ day7:rest

Also the classic push(chest,shoulders, triceps)/pull(back, biceps)/legs split works really well.

There's alot of ways to do it, but basically you want to focus on a handful of main exercises and work on going heavy and adding weight to the bar each workout.

tallnslim

09-07-2005, 11:38 PM

Thanks Tim, once I stop making gains, I'll switch it up. I've done the push/pull workout before and liked it a lot, so I may try it again.

Today's workout:

Bench press: 155 x 12

Curl: 40's x 10 1/2

Skull-crusher: 80 x 10

I switched to a standing military press: 75 x 10

Shrug: 80's x 15

Lat pulldown: 132 x 11

Squat: 190 x 10

Straight-legged deadlift: 165 x 12

Side-bend: 80 x 12

Crunch: 3 x 50

Meat_Head

09-08-2005, 02:45 PM

Good call on the standing military press, its a great exercise for functional strength/size. Try holding a plate or dumbell on your chest when doing the crunches, abs need to be trained like an other muscle - progressive overload, increasing the weight they have to move every workout. Also, do you do anything for calves? Do you play any sports now?

Crapsicle

09-08-2005, 03:13 PM

Nice Lookin Work Outs... I Feel Your Pain Trying To Gain Weight. Same Sh1t Happened To Me

tallnslim

09-10-2005, 06:38 PM

Thanks guys. I switched back to the ab machine I was doing before cause it works well other than the odd weight-increases. I'll make sure to add some calf raises next time. I rarely play sports right now, but occasionally I play some raquetball.

Yesterday: weighed in at 178

Bench press: 155 x 12

Curl: 40's x 11

Skull-crusher: 80 x 12

Military press: 75 x 12

Shrug (switched to a bar): 185 x 12

Lat pulldown: 132 x 12

Squat: 195 x 12

Straight-legged deadlift: 165 x 12

Side-bend: 80 x 12

Abs: 8th plate

3 x 12

tallnslim

09-12-2005, 07:10 PM

Today's workout felt great. I added some cycling at the end and the creatine and vitamin B I took gave me some additional energy.

Bench press: 160 x 11

Curl: 40's x 12

Skull-crusher: 80 x 12

Military press: 75 x 12

Shrug: 195 x 12

Lat pulldown: 132 x 12

Squat: 195 x 12

Straight-legged deadlift: 165 x 12

Side-bend: 85 x 12

Abs: 8th plate

2 x 12

1 x 14

Calf raises: 120 x 20

tallnslim

09-14-2005, 09:08 PM

Today had basically the same amount of reps, but I worked a little more on my form.

Bench press: 160 x 11

Curl: 40's x 12

Skull-crusher: 80 x 12

Military press: 75 x 12

Shrug: 195 x 15

Lat pulldown: 132 x 12

Squat: 195 x 12

Straight-legged deadlift: 165 x 12

Side-bend: 85 x 12

Abs: 8th plate

2 x 12

1 x 15

Calf raises: 132 x 20

Forearm exercise: 10 x 5

Cycling for 30 min.

tallnslim

09-16-2005, 11:22 AM

Next week is probably time to change my routine. I like the idea of doing the whole 5 x 5 thing, but what would be the best thing to do if I want to work out in 1 hour 3 times a week. I'm considering doing power cleans in order to compact some exercises, but what else would you guys recommend?

Meat_Head

09-16-2005, 06:00 PM

Next week is probably time to change my routine. I like the idea of doing the whole 5 x 5 thing, but what would be the best thing to do if I want to work out in 1 hour 3 times a week. I'm considering doing power cleans in order to compact some exercises, but what else would you guys recommend?

If you want to do a 3 day a week routine, I'd recommend either fullbody 3 days a week or push/pull/legs. If you do full body, try making 2 seperate lifting days, 3-4 exercises each, and work those hard with 5x5 or whatever rep/set range you decide to use. A good plan would be:

Day 1 -

Bench press 5x5

Rows 5x5

Squats 5x5

Triceps and abs

Day 2 - rest

Day 3 -

Cleans 5x5

Pullups 5x5

Overhead press(or incline press) 5x5

Biceps, calves, and forearms

Day 4 - rest

Day 5 - repeat day 1

Day 6 - rest

Day 7 - rest

Or you could do 3 full body workouts a week with different exercises for all 3 days.

tallnslim

09-16-2005, 09:17 PM

I tried something like that today:

Bench press: 165

4 x 5

1 x 4 1/2

Clean and press:

95 x 4 1/2

85 x 5

85 x 5

85 x 5

85 x 4 The last rep felt like it took an hour lol

Squat: 195

5 x 5

Abs: 8th plate

5 x 10

Afterward I did some calf and forearm work. Tomorrow after work, I'll probably do some cycling.

tallnslim

09-16-2005, 09:18 PM

Would you say that doing the above routine 3 times a week would result in overtraining?

Meat_Head

09-16-2005, 10:24 PM

Would you say that doing the above routine 3 times a week would result in overtraining?

Not if you changed the intensity(% of your max) each day. For example if you did the first day at your 8 rep max, second at your 10 rep max, and third at your 15 rep max.

The only problem I see is that there's no back work aside from cleans. Cleans do work your back, but mostly traps and spine erectors. You'd be better off including another day in your routines with different exercises in my opinion, or at least rows/pullups for lats and an overhead press for shoulders.

tallnslim

09-16-2005, 10:36 PM

You're probably right. How does this look?

Day 1: Bench press 5 x 5

Squat 5 x 5

Clean and press 5 x 5

Abs 5 x 10

Day 3: Incline press 5 x 5

Lat pulldown 5 x 5 (I'm not as comfortable doing rows)

Isolated Curl 5 x 5

Closed-grip bench press 5 x 5

Calves and forearms

Day 5: same as Day 1

fixationdarknes

09-16-2005, 11:55 PM

Day 1:

-Squat 5x5

-Bench Press 5x5

-Rows 5x5 (you need to get used to these and just do them)

-Abs 3x10

Day 3:

-Clean and Press 5x3

-Deadlift 5x3

-Pullups 5x5

-Abs 3x10

Day 5:

repeat Day 1

^ That should be a lot better.

Meat_Head

09-17-2005, 04:27 PM

That's better doug, but pullups would be better than pulldowns(if you have access to a chin bar), and you should change the curls to rows.

Fixation's suggestion is really good as well. What part of rows feels uncomfortable to you?

tallnslim

09-18-2005, 12:11 AM

Will biceps pretty much be covered by doing cleans, pullups, and rows?

I'll try doing the rows again. I strained my neck last summer doing them and I could feel it for about a week. I'll just be more cautious about my form.

Meat_Head

09-18-2005, 06:44 PM

If you work pullups and rows hard, your biceps should get plenty of work. If you want to add more on that day you can, just don't go above 2-4 sets for biceps, same for triceps.

tallnslim

09-18-2005, 09:00 PM

Cool. Here's the plan so far, but if I still need to change it up some, you guys can let me know:

Day 1: Bench press 5 x 5

Squat 5 x 5

Row 5 x 5

Abs 5 x 10

Day 3: Incline press 5 x 5

Clean and press 5 x 5

Closed-grip bench press 5 x 5

Pull up 5 x 5

Forearms with weight attached to rope (what's that called?)

Calf raises 5 x 20

Day 5 (repeat Day 1)

Meat_Head

09-18-2005, 11:21 PM

Excellent, I have a feeling you'll get great results from that!

tallnslim

09-19-2005, 05:36 PM

Monday's workout:

Bench press: 175 x 5

175 x 5

175 x 3 1/2

175 x 3 1/2

175 x 3

Squat: 205

5 x 5

Row: 90

5 x 5

Abs: 8th plate

5 x 10

Today I just felt like adding more weight to bench press even though I didn't reach my goal on Friday. I figured I could do better than 165 and I'm well on my way as long as I keep at it.

Meat_Head

09-19-2005, 06:01 PM

Monday's workout:

Bench press: 175 x 5

175 x 5

175 x 3 1/2

175 x 3 1/2

175 x 3

Squat: 205

5 x 5

Row: 90

5 x 5

Abs: 8th plate

5 x 10

Today I just felt like adding more weight to bench press even though I didn't reach my goal on Friday. I figured I could do better than 165 and I'm well on my way as long as I keep at it.

Looks good! Remember to add weight if you can do the full 5x5, you want to workout with a weight you can only get 1-4 reps with and slowly push it up to 5x5.

tallnslim

09-22-2005, 12:00 AM

Wednesday:

Incline press: 50's

5 x 5 This was much too easy. I'll steadily raise the weight.

Clean and press: 85

5 x 5 Another hard and sweet last rep

Closed-grip bench press: 125

5 x 5

Lat pulldown (the pull ups weren't working for me): 144

5 x 5

Forearms

Calf raises: 144

2 x 20

2 x 17

1 x 16 Feel the burn!! My calves felt like jello afterward.

Tonight took a little longer to finish up cause I was distracting myself with the Phillies/Braves game. My team (Phili) won though, so I'm happy.

tallnslim

09-24-2005, 12:42 AM

Friday's workout:

Bench press: 175

2 x 5

1 x 4

2 x 3 1/2

Squat: 215

5 x 5

Row: 100

5 x 5

Abs: 9th plate

2 x 10

1 x 7 1/2

1 x 5 1/2

1 x 5

tallnslim

09-26-2005, 06:01 PM

Monday: weighed in at 181

Bench press: 175 x 5

175 x 5

175 x 5

175 x 4

175 x 3 1/2

Squat: 225

5 x 5

Row: 110 x 5

110 x 5

110 x 4 1/2

110 x 5 I had a sudden burst of energy at the end of the set

110 x 4 1/2

Abs: 9th plate x 10

9p x 10

9p x 8

9p x 7

9p x 5 1/2

Crapsicle

09-26-2005, 07:43 PM

Nice Lookin Work Outs Man... Damn Thats Funny I Jsut Hit 181 This Morning

tallnslim

09-27-2005, 04:45 PM

Thanks, bro. I appreciate it.

I was thinking of dropping the closed-grip bench press on Wednesdays. What do you guys think?

Meat_Head

09-27-2005, 08:50 PM

Yea there's too many 5x5's on that day, dropping it is a good idea. Or if you still want to do them, just do 2-3 heavy sets at the end of the workout or another workout.

tallnslim

09-28-2005, 09:45 PM

Wednesday:

Incline press: 55's

5 x 5

Clean and press: 95 x 5

95 x 4

95 x 4

95 x 4

95 x 3

Lat pulldown: 156 x 5

156 x 5

156 x 4 1/2

156 x 4 1/2

156 x 3 1/2

Forearms x 7

Calf raise: 144 x 20

144 x 20

144 x 20

144 x 18

144 x 17

tallnslim

09-30-2005, 07:47 PM

Friday:

Bench press: 175 x 5

175 x 5

175 x 5

175 x 5

175 x 4

Squat: 235

5 x 5 These squats seem to be unusually easy... should I just keep moving the weight up or is there something about my form? I'm going down pretty low, at least til I can feel it in my quads, hams, and glutes.

Row: 110 x 5

110 x 5

110 x 5

110 x 5

110 x 4 1/2

Abs: 9th plate x 10

9p x 10

9p x 10

9p x 9

9p x 6

Meat_Head

10-03-2005, 04:19 PM

These squats seem to be unusually easy... should I just keep moving the weight up or is there something about my form? I'm going down pretty low, at least til I can feel it in my quads, hams, and glutes.

How far down are you going? For most people its good to go low enough that your thighs are parallel to the ground or a little deeper. Remember, form is the most important thing. If you can make the movement harder by improving your form, always do it. As long as you're doing that though, move the weight up as often as you can.

tallnslim

10-03-2005, 09:08 PM

Monday:

Bench press: 175

5 x 5 Reached my goal!!!

Squat: 245

5 x 5 Tim, I think I'm gonna stay here and work on my form for awhile

Row: 110

5 x 5

Abs: 9th plate

4 x 10

1 x 7 1/2

tallnslim

10-05-2005, 09:05 PM

Wednesday:

Incline press: 60's x 5

60's x 5

60's x 5

60's x 5

60's x 4

Clean and press: 95 x 5

95 x 5

95 x 5

95 x 5

95 x 4

Lat pulldown: 156 x 5

156 x 5

156 x 5

156 x 5

156 x 4 1/2

Forearms: 5 lbs x 10

Calf raise: 144

5 x 5

tallnslim

10-07-2005, 08:33 PM

Friday

Bench press:

185 x 4

185 x 4

185 x 4

185 x 3

185 x 2 1/2

Squat: 245

5 x 5 I used a belt today and my back felt a lot better and it improved my form a bit

Row:

120 x 5

120 x 5

120 x 5

120 x 5

120 x 4 1/2

For abs, I went back to crunches

Meat_Head

10-08-2005, 03:02 AM

Nice benching! Squats to, but I'd advise against using the belt alot, just until your back gets stronger from rows or your form improves. The belt holds back alot of potential core/lowerback strength.

Also, I used to have problems with form and my lowerback on squats because I had terrible hamstring and glute flexibility. I didn't even know I had bad leg flexibility, but once I started stretching my legs frequently the problems ended.

tallnslim

10-10-2005, 11:08 PM

Thanks Tim! I've been sick the last few days (working out usually helps), so if you could pray that I stay healthy, that'd be greatly appreciated.

Monday

Bench press:

185 x 5

185 x 5

185 x 4

185 x 4

185 x 2 1/2

Squat:

255, 5 x 5

Row:

120, 5 x 5

Abs

Meat_Head

10-11-2005, 10:13 AM

Nice workout, bench press is really getting strong. How's your bodyweight coming along these days?

tallnslim

10-11-2005, 05:08 PM

My bodyweight is around 180 right now. I probably lost a little weight over the weekend, but I'm quick to get it back.

tallnslim

10-12-2005, 11:41 PM

Wednesday

Incline press: 60's

5 x 5

Clean and press: 95

5 x 5

Lat pulldown: 156

5 x 5

Forearms:

5 lbs x 12

Calf raise:

156 x 20

156 x 20

156 x 18

156 x 16

156 x 16

tallnslim

10-14-2005, 09:27 PM

Friday

Bench press:

185 x 5

185 x 5

185 x 5

185 x 4 1/2

185 x 4

Squat:

265, 5 x 5 My form got better as I continued doing the sets

Row:

130 x 4 1/2

130 x 4

130 x 3 1/2

130 x 3 1/2

130 x 3 1/2

Abs

tallnslim

10-17-2005, 08:48 PM

Monday:

Bench press: 185

5 x 5 Time to move up!!

Squat: 265

5 x 5

Row:

130 x 5

130 x 5

130 x 5

130 x 4 1/2

130 x 4 1/2

Abs

Meat_Head

10-18-2005, 09:33 AM

Nice benching again, you'll probably have the 5x5 easy with rows next week to. How are you liking the 5x5 workouts so far? You're gaining strength fast, how are the size gains?

tallnslim

10-19-2005, 09:38 PM

Thanks Tim, I love the 5x5 plan. I'm not that crazy about my Wednesday workouts, though. I'm having a had time bumping up on incline. I think it may be causing my pecs to atrophy, but it could be something else.

Today's workout

Incline:

I only did one set cause of the discomfort. I used 65's and barely managed to do 3 1/2 reps.

Clean and press:

105 x 5

105 x 4

105 x 4

105 x 4

105 x 3

Lat pulldown:

168 x 5

168 x 5

I forgot how many I did on the third set, lol

168 x 2 1/2

168 x 2 1/2

Calf raise:

156 x 20

156 x 20

156 x 20

156 x 20

156 x 18

tallnslim

10-21-2005, 10:34 PM

Friday

Bench press:

195 x 5

195 x 3 1/2

195 x 3 1/2

195 x 3 1/2

195 x 2 1/2

Squat:

275, 5 x 5

Row:

130, 5 x 5

Abs

About the inclines, I think I'll try using a bar instead of the dumbells. Everything else about the Wednesday workout runs smoothly.

tallnslim

10-24-2005, 08:11 PM

Monday

I switched up the routine today. I figured it was about time, but the 5x5 really helped a lot. I did some bench press, circuit weight training, and swimming.

Bench press:

195 x 5

195 x 4

195 x 3 1/2

195 x 2 1/2

Next time I'm gonna try a pyramid for bench press.

Meat_Head

10-24-2005, 11:05 PM

Sounds good, you've definately made some great gains especially in strength on 5x5, that'll carry over to the new workouts well.

tallnslim

10-31-2005, 04:56 PM

I'm doing some experimenting now with a 3x3 workout, since the 5x5 worked so well and I reached a plateau. I took a week off from lifting and started again today:

Bench press

195 x 3

195 x 3

195 x 3

Squat

275 x 3

275 x 3

275 x 3

Row

130 x 3

130 x 3

130 x 3

Abs

9p x 5

9p x 5

9p x 5

It took awhile to adjust to each exericise, but I like the way I felt afterward. I guess I'm primarily working the slow-switch fibers in my muscles, which is why I didn't feel much of a burn, especially at first.

squat it all!

10-31-2005, 04:58 PM

nice work. i've considered a 3X3 routine, for pretty much the same reasons. hope it works for ya!

Meat_Head

10-31-2005, 07:34 PM

3x3 sounds good! Something you might want to try is this though: do 3x3 for a few weeks with heavy weight, your strength should increase a bit. After 2 weeks or so, instead of increasing the weight, increase the amount of sets you do by 1. So week 1-2: 3x3, week 3: 4x3, week 4: 5x3, week 5: 6x3, etc until 10x3. Your strength is still increasing, but the emphasis goes from intensity to volume as you get stronger - the emphasis shifts from maximum strength to maximum size over the course of the program. Just an idea I had... I'm gonna try it myself soon.

tallnslim

11-01-2005, 02:48 PM

Thanks guys! Tim, that sounds like a good idea to me. I'm definitely gonna try it.

tallnslim

11-02-2005, 08:44 PM

Wednesday

Incline press:

135 x 3

135 x 3

135 x 3

Power clean:

105 x 3

105 x 3

105 x 3

Lat pulldown:

168 x 3

168 x 3

168 x 3

I dropped the calf raises cause I'm starting to do some running on my off days. Workout felt good, went really fast.

tallnslim

11-04-2005, 08:31 PM

Friday

Bench press:

205 x 2

205 x 1 1/2

205 x 1/2 I thought I had the last rep for sure. I pushed so hard I pulled my hamstring!

Squat: Went to a squat machine (half machine, half free weight kind of thing)

180 x 3

180 x 3

180 x 3 This was a tough exercise because for every ten pounds you add, there are 13 added pounds of resistance.

Row:

140 x 3

140 x 3

140 x 3

Abs:

9p x 5

9p x 5

9p x 5

Meat_Head

11-05-2005, 03:07 PM

Nice lifting, you're gonna be hitting a 225 max on bench press soon! Oh about those calves, if you're gonna cut out weightlifting for running you should do sprints, they work great for calves and overall leg size

tallnslim

11-07-2005, 07:09 PM

Thanks Tim! I'm starting with a 3x10 plan again this week because I feel I could use some more endurance in my lifting. I'll do this for six weeks, then go back to some form of heavy lifting.

Monday

Bench press:

205 x 2

205 x 1 My strength decreased over the weekend, which is why I thought I'd try something different to shock my muscles. I switched it up on the last set.

165 x 9 1/2

Squat:

140 x 10

140 x 10

140 x 10

Row:

110 x 10

110 x 10

110 x 7 1/2

Standing Military press:

75 x 10

75 x 10

75 x 10

After these I went up to the rec center at my school. I did some sprints and abs.

Abs:

120 x 20

120 x 20

120 x 15

After abs, I lightly sprinted a 400. It took about a minute. I'm going to increase the number of sprints gradually.

tallnslim

11-09-2005, 08:13 PM

Wednesday

Bench press:

165 x 10

165 x 9 1/2

165 x 5 1/2

Squat:

150 x 10

150 x 10

150 x 10

Row:

110 x 10

110 x 10

110 x 8 1/2

Military press:

80 x 10

80 x 10

80 x 10

Abs:

120 x 20

120 x 20

120 x 16

tallnslim

11-11-2005, 10:22 PM

Friday

Bench press:

165 x 10

165 x 9 1/2

165 x 6

I decided to change to a 3x8 routine. My pecs were incredibly sore!

Squat:

160 x 8

160 x 8

160 x 8

Row:

115 x 8

115 x 8

115 x 8

Military press:

85 x 8

85 x 8

85 x 8

Abs:

120 x 20

120 x 20

120 x 18

tallnslim

11-14-2005, 10:35 PM

Monday

Bench press:

165 x 8

165 x 8

165 x 8

Squat:

170 x 8

170 x 8

170 x 8

Row:

120 x 8

120 x 8

120 x 7 1/2

Military press:

90 x 8

90 x 8

90 x 8

Preacher curl:

55 x 8

55 x 8

55 x 8

Abs:

120 x 20

120 x 20

120 x 20

I reached my goal on each exercise, except on rows, which shouldn't be a problem Wednesday. I like the way this routine feels so far.

tallnslim

11-17-2005, 02:43 PM

Yesterday

Bench press:

170 x 8

170 x 8

170 x 7 1/2

Squat:

180 x 8

180 x 8

180 x 8

Row:

125 x 8

125 x 8

125 x 7 1/2

Military press:

95 x 8

95 x 8

95 x 7

Preacher curl:

60 x 8

60 x 8

60 x 8

I did some crunches afterward. Today weighed in at 182.

tallnslim

11-18-2005, 09:26 PM

Friday

Bench press:

170 x 8

170 x 8

170 x 8

Squat:

190 x 8

190 x 8

190 x 8

Row:

125 x 8

125 x 8

125 x 8

Military press:

95 x 8

95 x 8

95 x 8

I did crunches again, but I skipped the preacher curls today cause I had to go to work. I might try doing pyramid curls instead, since they have always left my forearms burning.

You've been doing some great endurance work with everything the past couple of weeks, damn good stuff bro.

tallnslim

11-21-2005, 09:17 PM

Thanks a bunch, Coke! What I like most is how this routine is intense, but is kept short.

Monday

Bench press:

175 x 8

175 x 8

175 x 7 1/2

Squat:

200 x 8

200 x 8

200 x 8

Row:

130 x 8

130 x 8

130 x 8

Military press:

100 x 8

100 x 8

100 x 6

I did crunches afterward, which I'll do after each workout, so I won't include that in the next post.

Real fine work on those big 4 movements, it takes fortitude to do this type of training man.

Meat_Head

11-22-2005, 09:51 AM

Good stuff Doug, keep piling on the weight!

tallnslim

11-23-2005, 11:34 PM

Thanks guys, I appreciate it!

Wednesday

Bench press:

175 x 8

175 x 8

175 x 8

Squat:

210 x 8

210 x 8

210 x 8

Row:

135 x 8

135 x 8

135 x 8

Military press:

100 x 8

100 x 8

100 x 7

Maintaining with some nice numbers TNS - ;) ...great to see you bump things up from time to time.

tallnslim

11-29-2005, 02:59 PM

Slow and steady!

Yesterday

Bench press:

180 x 8

180 x 8

180 x 5 1/2

Squat:

230 x 8

230 x 8

230 x 8

Row:

120 x 8

120 x 8

120 x 6 1/2

I bumped back down so I could work on my form. The machine they have at the gym is one where you bend over and pull up to your chest.

Military press:

100 x 8

100 x 8

100 x 7 1/2

tallnslim

12-01-2005, 09:38 PM

Yesterday

Bench press:

180 x 8

180 x 8

180 x 7

Squat: (went back to free weights and worked on form)

195 x 8

195 x 8

195 x 8

I think I've finally got my form down on this.

Row:

120 x 8

120 x 8

120 x 7 1/2

Weighted inclined sit-ups:

45 x 12

45 x 12

45 x 12

I'm incredibly sore still from two days ago. I tried power yoga and my entire body, especially my obliques, are feeling it. I thought I'd give it a shot and it paid off. I can actually palm the floor now when I stretch, which I've never been able to do before.

Sweet deal on the power yoga and consistent efforts here throughout Doug.

tallnslim

12-03-2005, 12:50 AM

Thanks bro, the soreness from Tuesday's yoga is finally started to go away. I'm gonna give it a go again tomorrow.

Friday

Bench press:

180 x 8

180 x 8

180 x 8

Squat:

200 x 8

200 x 8

200 x 8

Row:

120 x 8

120 x 8

120 x 8

Sit-up:

45 x 12

45 x 12

45 x 13

Definitely ready to raise up in here from what I can see, nice job on those big moves bro.

Meat_Head

12-05-2005, 02:35 PM

Good job being able to palm the floor! I had to stretch so much to finally do that... it helps immensly with squat form though.

tallnslim

12-05-2005, 10:44 PM

Thanks guys, I've noticed that I have less back pains as well (not that I had a whole lot before).

Today

Bench press:

185 x 8

185 x 8

185 x 6

Squat:

205 x 8

205 x 8

205 x 8

Row:

125 x 8

125 x 8

125 x 6 1/2

Form was really good on the last set

Sit-ups:

45 x 12

45 x 12

45 x 14

Good job dude, you've really got your program on lock!! - ;)

tallnslim

12-12-2005, 04:44 PM

Thanks coke! I went back to the 5x5 routine today to see what kind of results I can get this month. After finals, I should be able to work on my eating/sleeping habits and lifting harder.

Today

Bench press:

185 x 5

185 x 5

185 x 5

185 x 5

185 x 4 1/2

Squat:

215 x 5

215 x 5

215 x 5

215 x 5

215 x 5

Row:

125 x 5

125 x 5

125 x 5

125 x 5

125 x 5

Sit-up:

45 x 12

45 x 12

45 x 12

45 x 12

45 x 12

On my Wednesday workout, I'm gonna try changing it up a bit. Instead of incline press, I might go with dips. Question for you guys... how should I go about doing those? Just body weight and increase the amount of reps?

Meat_Head

12-13-2005, 08:49 AM

Your plan sounds good doug, I'm lookin forward to the end of finals as well. As for dips, yea just start with bodyweight. Get to where you can do 8-15 reps for 3 sets, then add 10lbs and go for 5x5. Increase weight and bodyweight whenever you can and dips will get your upper body huge.

The more vertical you are while doing dips you hit more triceps and the more you lean forward while dipping hits chest.

Nice plan indeed to resume the 5 x 5, it will be a sweet change up and may work to your favor while school is off.

tallnslim

12-13-2005, 05:08 PM

Thanks guys, but I have a quick question. How do I add weight?

You will need a belt to add weight onto the dips - if your gym does not have one you can order online somewhere.

tallnslim

12-14-2005, 05:50 PM

Is there a special kind of belt or can I just use one of the regular ones?

Is there a special kind of belt or can I just use one of the regular ones?

Here is just an example Doug of a dipping belt:

http://www.sportsunlimitedinc.com/dippingbelt.html

tallnslim

12-19-2005, 11:19 PM

Thanks Coke, it turns out we have one at the gym. I might get another one depending on how good this one works for me.

By the way, I've been keeping up with my workouts, but I haven't been able to post because my family just moved and we've been getting situated.

Monday

Bench press:

195 x 5

195 x 4

195 x 2 1/2

195 x 2 1/2

195 x 2

Squat: 235

5 x 5

Row: 130

5 x 5

Sit-up:

45 x 12

45 x 12

45 x 12

45 x 12

45 x 13

Hope you all will like the new home, wish you well there - ;) ...good session bro.

tallnslim

12-21-2005, 11:38 PM

Thanks Coke! We're settling in quite well.

Wednesday

Dips:

10 x 5

10 x 5

10 x 5

10 x 5

10 x 4

I think I've found a new favorite exercise.

Curls:

45's x 5

45's x 5

45's x 5

45's x 4 1/2

45's x 3 1/2

Lateral raise:

25's x 5

25's x 5

25's x 5

25's x 5

25's x 3 1/2

Meat_Head

12-22-2005, 01:15 PM

Nice dips! Looks like you already have a good base of strength in them to build on.

Sweet deal man, just strap on the belt and get to dipping or even pullups for that matter...great you like them dips.

tallnslim

12-26-2005, 09:15 PM

Thanks guys, the dips feel surprisingly comfortable.

Okay, I'm changing my routine yet again... hopefully for the last time for awhile. I think I hit a plateau on my bench press at 195, probably because I'm overworking my chest. I started WWB #1 today.

Monday

Bench press:

185 x 6

185 x 6

Incline press:

50's x 6

50's x 6

Dips:

10 x 6

10 x 6

Chin-up:

BW x 6

BW x 6

Deadlift:

185 x 6

185 x 6

Row:

115 x 6

115 x 6

I started with 130 as usual, but it was amazing how the chin-ups worked my back.

Shrug:

225 x 10

Sit-up:

45 x 12

45 x 12

45 x 12

45 x 12

45 x 14

tallnslim

12-29-2005, 01:38 PM

Wednesday

Squat:

235 x 6

235 x 6

Hack squat:

135 x 6

135 x 6

I did a variation of this, using free weights, where I had the bar behind me and did the motion.

Leg curl:

90 x 6

90 x 6

Straight-legged deadlift:

155 x 6

155 x 6

Calf raise:

168 x 10

168 x 10

168 x 10

168 x 10

Nice way to change things around to get better control of it all...sure to do fine and rise up further.

tallnslim

12-30-2005, 11:37 PM

Friday

Military press:

85 x 6

85 x 6

Seated dumbbell press:

40's x 6

40's x 6

Lateral raise:

20's x 10

20's x 8

Narrow-grip bench press:

125 x 6

125 x 6

Skull-crusher (as a variation of the french press):

70 x 6

70 x 6

Barbell curl:

75 x 6

75 x 6

Hammer curl:

35's x 6

Meat_Head

12-31-2005, 03:16 PM

Good lifting doug! WBB kicks ass

tallnslim

01-06-2006, 08:40 PM

Friday

Bench press:

190 x 5

190 x 4

190 x 3

190 x 2 1/2

190 x 1 1/2

Squat:

235 x 5

235 x 5

235 x 5

235 x 5

235 x 5

Row:

130 x 5

130 x 5

130 x 5

130 x 5

130 x 5

Sit-up:

45 x 12

45 x 12

45 x 12

45 x 12

45 x 15

Fine work with the 5 sets on all movements, supreme effort there for the 5 x 5 on the bench press man.

bschatz88

01-09-2006, 09:01 AM

Nice squatting bro :evillaugh

tallnslim

01-14-2006, 05:29 PM

Thanks guys!

Yesterday I started using the grip techniques in Scrawny to Brawny by Michael Mejia and John Berardi. Bench press especially was much more difficult, since it's a closer grip and I'm keeping my elbows in toward my torso.

Friday

Bench press:

135 x 8

135 x 8

135 x 8

Squat:

225 x 8

225 x 8

225 x 8

Sumo deadlift:

185 x 8

185 x 8

185 x 8

Sit-up:

45 x 15

45 x 15

45 x 15

Saturday

Military press:

75 x 8

75 x 8

75 x 8

Hammer curl:

35's x 8

35's x 8

35's x 8

Leg extension:

130 x 8

130 x 8

130 x 8

tallnslim

01-16-2006, 09:11 PM

Monday

Bench press:

155 x 8

155 x 8

155 x 8

Squat:

235 x 8

235 x 8

235 x 8

Sumo deadlift:

195 x 8

195 x 8

195 x 8

Sit-up:

45 x 15

45 x 15

45 x 15

Super job on the straight sets Doug - you must like working out that way...moving up in a sure smooth way too.

tallnslim

01-19-2006, 01:56 PM

Thanks Coke, I do like straight sets. It feels more consistent to me.

Wednesday

Bench press:

165 x 8

165 x 8

165 x 8

Squat:

255 x 8

255 x 8

255 x 8

Sumo deadlift:

200 x 8

200 x 8

200 x 8

Sit-up:

45 x 15

45 x 15

45 x 15

tallnslim

01-22-2006, 08:53 PM

Friday

Bench press:

170 x 8

170 x 8

170 x 7

Squat:

260 x 8

260 x 8

260 x 8

Sumo deadlift:

205 x 8

205 x 8

205 x 8

Sit-up:

45 x 16

45 x 16

45 x 16

Meat_Head

01-23-2006, 09:58 AM

Looks good! Sumo's are fun.

Very nice job on those same 4 moves Doug, especially with the sessions being only a couple days apart.

tallnslim

01-24-2006, 02:08 PM

Thanks guys, I'm going to be slowly adding some isolation movements to my routine. I added hammer curls yesterday, but I think I'll switch over to barbell curls.

Monday

Bench press:

170 x 8

170 x 8

170 x 8

Squat:

265 x 8

265 x 8

265 x 8

Sumo deadlift:

210 x 8

210 x 8

210 x 8

Sit-up:

45 x 17

45 x 17

45 x 17

Hammer curl:

40's x 8

40's x 8

40's x 8

KevinStarke

01-24-2006, 02:47 PM

nice workout man you've got some good strength.

Nice deal on adding some isolation moves into the mix, that will surely do you some good come spring/summer bro - ;)

tallnslim

01-25-2006, 07:44 PM

Thanks guys!

Wednesday

Bench press:

175 x 8

175 x 8

175 x 7

Squat:

265 x 8

265 x 8

265 x 8

I'm going to go a little slower with my squats, so my deadlift can catch up

Sumo deadlift:

215 x 8

215 x 8

215 x 8

Sit-up:

45 x 18

45 x 18

45 x 18

Barbell curl:

75 x 8

75 x 8

75 x 7

You've got super squat numbers imo, don't be holding out for the deads to catch up cause they'll come around bro.

Meat_Head

01-26-2006, 12:23 PM

Your spine erectors just have to get used to deadlifting, then that weight will start flying up. What's your form like on squats? Using the stance you use for sumo deadlifts while squatting will help your deadlifts get stronger quick.

tallnslim

01-27-2006, 10:28 PM

For squats, my feet are as far apart as the cage will allow. So basically, they're almost as far apart as on my deadlifts. I'm still going to be moving up the weight, but one week at a time. I'd also like to make sure I'm going down far enough, so it's an opportunity to work on my form.

Friday

Bench press:

175 x 8

175 x 8

175 x 7 1/2

Squat:

265 x 8

265 x 8

265 x 8

Sumo deadlift:

220 x 8

220 x 8

220 x 8

Sit-up:

45 x 19

45 x 19

45 x 19

Barbell curl:

75 x 8

75 x 8

75 x 8

tallnslim

01-30-2006, 09:49 PM

Monday

Bench press:

185 x 6

185 x 5

Squat:

275 x 6

275 x 6

Sumo deadlift:

225 x 6

225 x 6

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

85 x 6

85 x 6

Fine back-to-back efforts Doug, even managing to step up even more with your numbers.

tallnslim

02-01-2006, 08:42 PM

Thanks Coke!

Wednesday

Bench press:

185 x 6

185 x 6

Squat:

275 x 6

275 x 6

Sumo deadlift:

235 x 6

235 x 6

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 4 1/2

tallnslim

02-03-2006, 10:35 PM

Friday

Bench press:

190 x 6

190 x 4

Squat:

275 x 6

275 x 6

Sumo deadlift:

240 x 6

240 x 6

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 5 Held the last rep in between for about 5 seconds!

Couple of nice sessions here man, raising up a little bit overall.

tallnslim

02-08-2006, 09:28 PM

Thanks Coke! Today's workout was probably the best feeling in a few months. I had good form on all of my exercises, without any problems.

Bench press:

185 x 6

185 x 6

Squat:

275 x 6

275 x 6

Sumo deadlift:

240 x 6

240 x 6

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 5

I plan on sticking with the amount of weight I'm doing to work on my form, and add more weight once a week.

Meat_Head

02-09-2006, 09:59 AM

Good stuff doug!

Pretty soon you might want to split your workout into 2 days so you can focus more on specific movements. Something like squats/bench/situps on day 1, deadlifts/overhead press/curls on the other.

tallnslim

02-13-2006, 09:16 PM

Thanks Timbolio! Sounds good.

Monday

Bench press:

175 x 6

175 x 8

Squat (went way further down):

225 x 6

225 x 8

It may just be my imagination, but I can feel it in my calves.

Sumo deadlift:

235 x 6

235 x 8

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

85 x 6

85 x 7 1/2

tallnslim

02-15-2006, 10:37 PM

Wednesday

Bench press:

180 x 6

180 x 7

Squat:

230 x 6

230 x 8

Sumo deadlift:

245 x 6

245 x 7

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

85 x 6

85 x 8

clvmike19

02-16-2006, 05:53 AM

Strong BB curls man!

tallnslim

02-18-2006, 12:11 AM

Thanks Mike!

Friday

Bench press:

180 x 6

180 x 7 1/2

Squat:

235 x 6

235 x 7

Sumo deadlift:

245 x 6

245 x 8

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 7

The mon-wed-friday thing is ace Doug...carry on with it man, nice work on all movements.

clvmike19

02-19-2006, 01:43 PM

Bench, squat, and deads all on the same day? Thatd kill me! :D

tallnslim

02-20-2006, 08:23 PM

Thanks guys!

Monday

I considered doing a max-out on the big three, but I'll wait til I reach some of my benching goals.

Bench press:

180 x 6

180 x 8

Squat:

235 x 6

235 x 8

The last rep was a little sloppy, so I'm gonna give it another try on Wed.

Sumo deadlift:

250 x 6

250 x 7

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 7 1/2

Lateral raise (first set to the side, second to the front):

25 x 6

25 x 6

clvmike19

02-20-2006, 08:30 PM

Nice benchin and BB Curls. I cant wait (if ever) for the day I can get 180+ on teh bar again.

tallnslim

02-27-2006, 09:16 PM

Thanks Mike! Keep it up and you'll reach 180 in no time.

Monday

Bench press:

185 x 6

185 x 5

Squat:

235 x 6

235 x 8

Sumo deadlift:

255 x 6

255 x 6

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 7

tallnslim

03-01-2006, 10:42 PM

Wednesday

Bench press:

185 x 6

185 x 6

Squat:

240 x 6

240 x 7

Sumo deadlift:

255 x 6

255 x 7

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

90 x 6

90 x 8

tallnslim

03-04-2006, 03:39 PM

Friday

Bench press:

185 x 6

185 x 7

Squat:

240 x 6

240 x 8

Sumo deadlift:

255 x 6

255 x 8

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

95 x 6

95 x 4

thejuice

03-05-2006, 01:07 AM

Those workouts are looking real good.

I let the same thing happen to me--classes got in the way of lifting. I ended up losing around 10 pounds over one semester. So your journal gives me some inspiration! What are you weighing in at these days?

tallnslim

03-06-2006, 10:21 PM

Thanks juice! I'm steady around 180, but that should change soon cause I have dramatically increased my protein intake.

Monday

Bench press:

185 x 6

185 x 8

Squat:

245 x 6

245 x 6

Sumo deadlift:

260 x 6

260 x 5

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

95 x 6

95 x 5

tallnslim

03-08-2006, 10:13 PM

Wednesday

Bench press:

195 x 5

195 x 3

Squat:

245 x 6

245 x 7

Sumo deadlift:

260 x 6

260 x 6

Sit-up:

45 x 15

45 x 15

45 x 15

45 x 15

Barbell curl:

95 x 6

95 x 6

It is really good the way you maintain on the big moves this way, doing them at least 3 times per week - :thumbup:

thejuice

03-11-2006, 10:51 AM

180... nice job man! Those are some killer workouts, too!

tallnslim

03-16-2006, 10:31 PM

Thanks guys!

I'm now following the online Men's Health personal trainer.

Monday

Incline Dumbbell Press:

50 x 8

50 x 8

50 x 8

Flat Bench Dumbbell Flyes:

40 x 11

40 x 11

One-arm Dumbbell Bent-over Rows:

45 x 8

45 x 8

45 x 8

Lat Pulldowns:

110 x 10

110 x 10

Machine Low Back Extensions:

130 x 10

Knee Tucks:

3 sets of 15

Crunches:

3 sets of 20

tallnslim

03-16-2006, 10:34 PM

Wednesday

Seated Dumbbell Press:

45 x 8

45 x 8

45 x 8

Barbell Upright Rows:

70 x 8

70 x 8

Lying Triceps Extensions:

55 x 8

55 x 8

55 x 8

Knee Tucks:

3 sets of 15

Crunches:

3 sets of 20

Meat_Head

03-17-2006, 01:49 AM

:thumbup: looks good, switching back to high reps and volume like that should give you some big mass gains

Wish you well with your new online training program man, this should be a nice change of pace for you.

tallnslim

03-18-2006, 06:32 PM

Muchas gracias guys!

Saturday (normally this will be my Friday workout):

Leg press:

264 x 10

264 x 10

264 x 10

Leg Curls:

50 x 12

50 x 12

50 x 12

Standing Calf Raises:

230 x 10

Standing Alternate Dumbbell Curls:

35 x 8

35 x 8

35 x 6

Knee Tucks:

3 sets x 15

Crunches:

3 sets x 20

Nice ab training my man with the knee tucks and crunches...fine session overall Doug.

tallnslim

04-01-2006, 04:12 PM

Thanks CoCoa!

Monday

Incline Dumbbell Press:

55 x 8

55 x 8

55 x 8

Flat Bench Dumbbell Flyes:

45 x 10

45 x 10

One-Arm Dumbbell Bent-Over Rows:

55 x 8

55 x 8

55 x 8

Lat Pulldowns:

120 x 11

120 x 11

Machine Low Back Extensions:

156 x 10

Knee Tucks:

3 sets of 15

Crunches:

3 sets of 20

tallnslim

04-01-2006, 04:13 PM

Wednesday

Seated Dumbbell Press:

50 x 8

50 x 8

50 x 8

Barbell Upright Rows:

80 x 8

80 x 8

Lying Triceps Extensions:

65 x 8

65 x 8

65 x 8

Plus knee tucks and crunches

tallnslim

04-01-2006, 04:16 PM

Friday

Leg Press:

276 x 11

276 x 11

276 x 11

Lying Leg Curls:

70 x 10

70 x 10

70 x 10

Standing Calf Raises:

250 x 10

Standing Alternate Dumbbell Curls:

40 x 8

40 x 8

40 x 5

And knee tucks and crunches at the end.

Keep on with it Doug, good efforts this past week.

tallnslim

04-04-2006, 10:10 PM

Monday

Incline Dumbbell Press:

60 x 8

60 x 8

60 x 6

Flat Bench Dumbbell Flyes:

45 x 11

45 x 10

One-Arm Dumbbell Bent-Over Rows:

60 x 8

60 x 8

60 x 8

Lat Pulldowns:

132 x 10

132 x 6

Machine Loe Back Extensions:

156 x 11

Plus the ab workout

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