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ehscrewdude
07-27-2006, 10:12 PM
K, dont laugh at these first weeks.... should go up fast to where i used to be benching and squating.... lol

All Weights are at 3 sets of 10 reps....

Bench and Squat are done multiple times (ie:incline bench, decline bench, wide grip flat, shoulder grip flat; Front Squat, Rear Squat, Hack Squat)

Week 1
Bench: 85 (3x10)
Squat: 65 (3x10)
Dead: 70 (3x10) Romanian Deadlift

Week 2
Bench: 105 (3x10)
Squat: 85 (3x10)
Dead: 85 (3x10) Romanian Deadlift

Week 3
Bench: 135 (3x7)
Squat: 135 (3x7)
Dead: 135 (3x7) Romanian Deadlift

Soon to come once I find my weight lifting plan on paper... the weightlifting regiment...

ehscrewdude
07-27-2006, 10:24 PM
And here it is!

Weeks 1-2

Monday - Push Day (Chest + Delts + Tri's)

Incline-Bench Press Shoulder Width = 2 sets - 10 reps
Incline-Bench Press Wide Grip = 2 sets 10 reps
Decline-Bench Press = 3 sets 10 reps
Flat-Bench Press = 3 sets 10 reps
Standing Shoulder Press = 3 sets 10 reps
Upright Row Wide Grip = 2 sets 10 reps
Upright Row Close Grip = 2 sets 10 reps
Front Raise = 2 sets 10 reps
Reverse-Grip Bench Press = 3 sets 10 reps
Seated Triceps Extension = 3 sets 10 reps
Lying Triceps Extension = 3 sets 10 reps

Wednesday - Legs + Abs

Front Squat = 3 sets 10 reps
Back Squat = 3 sets 10 reps
Hack Squat = 3 sets 10 reps
Alternating Lunge = 3 sets 10 reps
Romanian Deadlift = 3 sets 10 reps
Standing Calf Raise = 3 sets 12 reps
Seated Calf Raise = 3 sets 20 reps
Barbell Rollout = 2 sets 15 reps
Barbell Crunch = 2 sets 10 reps

Friday - Pull Day (Back + Traps + Bi's + Forearms)

Bent-Over Row Overhand Shoulder-Width = 3 sets 10 reps
Bent-Over Row Overhand Wide Grip = 3 sets 10 reps
Bent-Over Row Underhand Grip = 3 sets 10 reps
Decline-Bench Pullover = 3 sets 10 reps
Shrug = 2 sets 10 reps
Behind-Back Shrug = 2 sets 10 reps
Standing Curl = 3 sets 10 reps
Preacher Curl = 3 sets 10 reps
Reverse-Grip Curl = 3 sets 10 reps

And this is only week one and two! finishing up the second week tommorow and doing some HIIT on Saturday....

Jinkies
07-27-2006, 11:36 PM
Are you doing anything to work your lowerback? It and the abs are key for stablization and you can't do one without the other.

ehscrewdude
07-28-2006, 08:20 AM
Not specifically but it gets worked in workouts like the deadlift and such... should I add something into my friday to get lower back in there?

ehscrewdude
07-28-2006, 09:00 PM
weeks 3 and 4 of the routine to be posted tonight... I cant WAIT to get done with this tub of GNC banana-flavored whey so that I can get some good stuff!

ehscrewdude
07-31-2006, 06:03 PM
Bench numbers up for week 3 and soon to come tonight weeks 3 and 4 weightlifting schedule...

ehscrewdude
07-31-2006, 09:28 PM
Weeks 3-4

Monday - Push Day (Chest + Delts + Tri's)

Flat-Bench Press Shoulder Width = 2 sets - 7 reps
Flat-Bench Press Wide Grip = 2 sets 7 reps
Decline-Bench Press = 3 sets 7 reps
Underhand Press-Raise = 3 sets 10 reps
Seated Shoulder Press = 3 sets 7 reps
Incline Front Raise = 2 sets 10 reps
Upright Row Wide Grip = 3 sets 7 reps
Upright Row Close Grip = 3 sets 7 reps
Close-Grip Bench Press = 3 sets 7 reps
Incline Triceps Extension = 3 sets 10 reps
Decline Triceps Extension = 3 sets 10 reps

Wednesday - Legs + Abs

Back Squat = 3 sets 7 reps
Front Squat = 3 sets 7 reps
Hack Squat = 3 sets 7 reps
Alternating Lunge = 3 sets 10 reps
Romanian Deadlift = 3 sets 10 reps
Seated Calf Raise = 3 sets 20 reps
Standing Calf Raise = 3 sets 10 reps
Barbell Crunch = 2 sets 12 reps
Barbell Rollout = 2 sets 15 reps


Friday - Pull Day (Back + Traps + Bi's + Forearms)

Bent-Over Row Underhand Grip = 3 sets 7 reps
Bent-Over Row Overhand Wide Grip = 3 sets 7 reps
Bent-Over Row Overhand Shoulder-Width = 3 sets 7 reps
Decline-Bench Pullover = 3 sets 10 reps
Behind-Back Shrug = 2 sets 7 reps
Shrug = 2 sets 7 reps
Seated Curl = 3 sets 7 reps
Incline-Bench Spider Curl = 3 sets 10 reps
Reverse-Grip Curl = 2 sets 10 reps

This routine is KILLER.... :whip: < me

and o yea...

Saturday - Kick my own a$$ day...

HIIT Workouts

Running, 30 seconds sprint, jog till I don't feel like dying, repeat...
Tabata Thrusters

ehscrewdude
08-03-2006, 06:18 PM
mmm... I love off days... imma go lay around now....

ehscrewdude
08-05-2006, 05:30 PM
YES>>>> Opticen, Nitrean, ETS, and Creatine on the way! woohoo...! (Now ill have enough creatine to feed a small nation!)

ehscrewdude
08-05-2006, 05:38 PM
Week 3

Monday - Push Day (Chest + Delts + Tri's)

125lbs - Flat-Bench Press Shoulder Width = 2 sets - 7 reps
125lbs - Flat-Bench Press Wide Grip = 2 sets 7 reps
125lbs - Decline-Bench Press = 3 sets 7 reps
Underhand Press-Raise = 3 sets 10 reps
Seated Shoulder Press = 3 sets 7 reps
Bar Weight - Incline Front Raise = 2 sets 10 reps
Upright Row Wide Grip = 3 sets 7 reps
Upright Row Close Grip = 3 sets 7 reps
Close-Grip Bench Press = 3 sets 7 reps
60lbs - Incline Triceps Extension = 3 sets 10 reps
60lbs - Decline Triceps Extension = 3 sets 10 reps

Wednesday - Legs + Abs

135lbs - Back Squat = 3 sets 7 reps
135lbs - Front Squat = 3 sets 7 reps
135lbs - Hack Squat = 3 sets 7 reps
135lbs - Alternating Lunge = 3 sets 10 reps
135lbs - Romanian Deadlift = 3 sets 10 reps
135lbs - Seated Calf Raise = 3 sets 20 reps
135lbs - Standing Calf Raise = 3 sets 10 reps
Leg Raises = 2 sets 12 reps
105lbs -Barbell Rollout = 2 sets 15 reps


Friday - Pull Day (Back + Traps + Bi's + Forearms)

115lbs - Bent-Over Row Underhand Grip = 3 sets 7 reps
115lbs - Bent-Over Row Overhand Wide Grip = 3 sets 7 reps
115lbs - Bent-Over Row Overhand Shoulder-Width = 3 sets 7 reps
45lbs - Decline-Bench Pullover = 3 sets 10 reps
165lbs - Behind-Back Shrug = 2 sets 7 reps
165lbs - Shrug = 2 sets 7 reps
50lbs - Seated Curl = 3 sets 7 reps
50lbs - Incline-Bench Spider Curl = 3 sets 10 reps
50lbs - Reverse-Grip Curl = 2 sets 10 reps

Saturday -

HIIT Workouts - Finished and harder than it sounds...

ehscrewdude
08-12-2006, 09:38 AM
Week 4

Monday - Push Day (Chest + Delts + Tri's)

130lbs - Flat-Bench Press Shoulder Width = 2 sets - 7 reps
130lbs - Flat-Bench Press Wide Grip = 2 sets 7 reps
130lbs - Decline-Bench Press = 3 sets 7 reps
Underhand Press-Raise = 3 sets 10 reps
Seated Shoulder Press = 3 sets 7 reps
45lbs - Incline Front Raise = 2 sets 10 reps
Upright Row Wide Grip = 3 sets 7 reps
Upright Row Close Grip = 3 sets 7 reps
Close-Grip Bench Press = 3 sets 7 reps
25lbs - Incline Triceps Extension = 3 sets 10 reps (biggest dumbell I have)
25lbs - Decline Triceps Extension = 3 sets 10 reps (biggest dumbell I have)

Wednesday - Legs + Abs

155lbs - Back Squat = 3 sets 7 reps
155lbs - Front Squat = 3 sets 7 reps
155lbs - Hack Squat = 3 sets 7 reps
155lbs - Alternating Lunge = 3 sets 10 reps
155lbs - Romanian Deadlift = 3 sets 10 reps
155lbs - Seated Calf Raise = 3 sets 20 reps
155lbs - Standing Calf Raise = 3 sets 10 reps
Leg Raises = 2 sets 12 reps
105lbs -Barbell Rollout = 2 sets 15 reps

ehscrewdude
08-12-2006, 09:40 AM
Opticen Nitrean ETS so nice.... lovin it....