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darray
01-19-2007, 09:52 AM
Updated 6th week done, second phase finished

Posting pictures in the picture section tonight Feb9/07

I'm 32, 5'9 inches, 211 lbs and I'd guess around %24 body fat

update, since starting this routine I am now 203lbs

It's set up to give me a base strength and conditioning before I start with anything heavy





WEEK 1 WEEK 2 WEEK 3

MONDAY

Squats 5 of 5
Dead lifts 5 of 5
Standing calf raise 5 of 10
Leg raises 5 of 10
Incline situps 3 of 10-20

TUESDAY

Incline barbell bench press 5 of 5
Seated dumbell shoulder press 5 of 8
Bicep cable curls (low pulley) 5 of 10
Tricep pushdowns (straight bar) 5 of 10
Bentover dumbell lateral raises 3 of 10-15

THURSDAY

Leg press 4 of 15
Leg curls 4 of 15
Wide grip pulldowns 4 of 15
Hyperextensions 4 of 10
Pulldown ab crunches 4 of 15

FRIDAY

Incline dumbell bench press 4 of 10
Dumbell side lateral raises 4 of 10
Bicep dumbell curls 4 of 12
Tricep pushdowns (rope) 4 of 12
Barbell upright rows 3 of 15



WEEK 4 WEEK 5 WEEK 6

MONDAY

Bentover barbell rows 5 of 8
Barbell shoulder shrugs 5 of 10
Leg extensions 5 of 10
Leg curls 5 of 10
Seated calf raise 5 of 10
Incline situps 3 of 10-20

TUESDAY

Decline barbell bench press 5 of 5
Seated barbell shoulder press 5 of 8
Preacher barbell curls 5 of 10
Lying tricep extensions 5 of 10
Cable upright rows 3 of 15

THURSDAY

Hack squat 4 of 15
Stiff leg dead lifts 4 of 15
Seated cable rows 4 of 15
Leg raises 4 of 12
Crunches 4 of 25+

FRIDAY

Flat dumbell bench press 4 of 10
Dumbell front lateral raises 4 of 10
Bicep barbell curls 4 of 12
Tricep pushdowns 4 of 12
Close grip pulldowns 4 of 15


WEEK 7 WEEK 8 WEEK 9


MONDAY

Squats 5 of 5
Dead lifts 5 of 5
Chin ups 4 of ???
Pulldown ab crunches 5 of 10
Leg raises 5 of 10

TUESDAY

Flat barbell bench press 5 of 5
Bentover dumbell lateral raises 4 of 10
Dumbell side lateral raises 4 of 10
Dumbell front lateral raises 4 of 10
Bicep cable curls 5 of 10
Tricep pushdowns 5 of 10

THURSDAY

Hack squat 5 of 10
Leg press 4 of 15
Chest supported row 4 of 10
Hyper extensions 4 of 10
Pulldown ab crunches 4 of 15

FRIDAY

Dumbell benchpress on ball 4 of 10
Dumbell shoulder press sit on ball 4 of 10
EZ bar bicep curls 4 of 12
One arm over head dumbell ext. 4 of 12
One arm dumbell rows 3 of 15


WEEK 10 WEEK 11 WEEK 12


MONDAY

Leg press 5 of 5
Stiff leg dead lifts 5 of 5
Wide grip pulldowns 4 of 10
Incline situps 5 of 15
Leg raises 5 of 15

TUESDAY

Dips 5 of 5
Chin ups 4 of ???
Side lateral raises 4 of 10
Seated barbell shoulder press 4 of 10
Bicep dumbell preacher curls 5 of 10
Tricep pushdowns 5 of 10

THURSDAY

Squats 4 of 15
Leg curls 4 of 15
Leg extensions 4 of 15
Seated cable rows 4 of 10
Standing calf raise 4 of 10
Pulldown ab crunches 4 of 15

FRIDAY

Pushups with feet on ball 4 of ???
Seated dumbell shoulder press 4 of 10
Standing one arm dumbell curls (S) 4 of 12
One arm overhead dumbell ext. (S) 4 of 12
Close grip pulldowns 4 of 15

darray
01-19-2007, 11:04 AM
Week 1 notes (first week back in the gym!!)

Restarting this routine, hopefully stick with it this time....08

MONDAY

Squats 5 of 5 ............................................ 135/135/135/135/135
Jan/08 135/185/185/185/185
Dead lifts 5 of 5 ......................................... 115/115/115/115/115
Jan/08 115/135/135/135/135
Standing calf raise 5 of 10 ............................ 200/200/200/200/200
Jan/08 100/100/100/100/100
Hanging Leg raises 5 of 10 (for stomach)......... did all sets
Jan/08 all sets completed
Incline situps 3 of 10-20 ...............................20/20/20
Jan/08 0

Add weight to dead lifts next time
Jan/08 Tight back and groin today

TUESDAY

barbell bench press 5 of 5 ..........................155/155/155/155/155
Seated dumbell shoulder press 5 of 8 ............25/30/35/35/40
Bicep cable curls (low pulley) 5 of 10 ............90/90/80/80/80
Tricep pushdowns (straight bar) 5 of 10 ........70/80/90/100/110
Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

Next time start with 35lbs on shoulders
start with 90lbs on triceps
See if you can extend 1 mor rep with biceps at 90lbs

THURSDAY

Leg press 4 of 15 ...................................270/270/270/270
Leg curls 4 of 15 ....................................90/90/75/75
Wide grip pulldowns 4 of 15 ......................110/110/100/100
Hyperextensions 4 of 10 ..........................did all sets
Pulldown ab crunches 4 of 15 ...................60/60/60/60

Started too heavy on hamstring curls
Wide Grips - keep at it
Tip- hyper extensions flex your butt


FRIDAY

Incline dumbell bench press 4 of 10 ............40/45/45/45
Dumbell side lateral raises 4 of 10 ..............15/15/15/15
Bicep dumbell curls 4 of 12 ........................20/20/20/20
Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
Barbell upright rows 3 of 15 .....................45/45/45

Dumbbell bench - start with 45 and maybe get 50lbs in next time
Biceps - just did it, keep at it
Triceps - just did it, keep at it

darray
01-19-2007, 11:48 AM
Week 2 (My calves are so sore I could barely walk)


MONDAY

Squats 5 of 5 ............................................ 145/145/145/145/145
Dead lifts 5 of 5 ......................................... 135/135/135/135/135
Standing calf raise 5 of 10 ............................ no additional weight
Hanging Leg raises 5 of 10 (for stomach)......... did all sets
Incline situps 3 of 10-20 ...............................did sets of 20

I overworked my calves last week, try 100lbs next week


TUESDAY

barbell bench press 5 of 5 ..........................145/155/155/155/155
Seated dumbell shoulder press 5 of 8 ............35/35/40/45/40
Bicep cable curls (low pulley) 5 of 10 ............90/90/90/80/80
Tricep pushdowns (straight bar) 5 of 10 ........60/60/60/60/60
Bentover dumbell lateral raises 3 of 10-15 .....15/20/15

Used a different cable system for triceps, keep with this one
Shoulders stay with 40lbs for now



THURSDAY

Leg press 4 of 15 ...................................360/360/360/360
Leg curls 4 of 15 ....................................90/90/90/75
Wide grip pulldowns 4 of 15 ......................110/110/110/100
Hyperextensions 4 of 10 ..........................did all sets
Pulldown ab crunches 4 of 15 ...................70/70/70/70

Leg Press -Stay at this weight


FRIDAY

Incline dumbell bench press 4 of 10 ............45/50/50/55
Dumbell side lateral raises 4 of 10 ..............15/15/15/15
Bicep dumbell curls 4 of 12 ........................20/20/20/20
Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
Barbell upright rows 3 of 15 .....................45/45/45

dumbbell bench - just the right amount
lateral raise - tough today
biceps - les sswing more control next time
good job on triceps, no stopping this time

darray
01-19-2007, 11:54 AM
Week 3


MONDAY

Squats 5 of 5 ............................................ 155/155/155/155/165
Dead lifts 5 of 5 ......................................... 145/145/145/145/145
Standing calf raise 5 of 10 ............................ 100/100/100/100/100
Hanging Leg raises 5 of 10 (for stomach)......... did all sets
Incline situps 3 of 10-20 ...............................did sets of 20

Hip flexors tight today


TUESDAY

barbell bench press 5 of 5 ..........................165/165/165/175/175
Seated dumbell shoulder press 5 of 8 ............40/45/45/45/45
Bicep cable curls (low pulley) 5 of 10 ............90/90/90/90/90
Tricep pushdowns (straight bar) 5 of 10 ........60/60/60/60/60
Bentover dumbell lateral raises 3 of 10-15 .....15/20/20

Fantastic day
Drank lots of water, made a real difference



THURSDAY

Leg press 4 of 15 ...................................360/360/360/360
Leg curls 4 of 15 ....................................90/90/90/90
Wide grip pulldowns 4 of 15 ......................110/110/110/110
Hyperextensions 4 of 10 ..........................did all sets
Pulldown ab crunches 4 of 15 ...................70/90/110/120

Small gains are great


FRIDAY (that's today, will be going after work)

Incline dumbell bench press 4 of 10 ............50/50/55/60
Dumbell side lateral raises 4 of 10 ..............15/15/15/15
Bicep dumbell curls 4 of 12 .......................20/20/20/20
Tricep pushdowns (rope) 4 of 12 ...............100/100/100/100
Barbell upright rows 3 of 15 ......................50/50/50

Dumbell Press- good weight -tough at the end
lateral raises feel better

darray
01-28-2007, 01:13 PM
WEEK 4

MONDAY

Bentover barbell rows 5 of 8...................75/95/100/100/100
Barbell shoulder shrugs 5 of 10................135/135/135/135/135
Leg extensions 5 of 10...........................90/90/90/105/120
Hamstring curls 5 of 10..........................105/105/105/105/105
Standing calf raise 5 of 10......................140/140/140/140/140
Incline situps 3 of 10-20.........................20/20/20

Shrugs - add more weight
Legs - start with 120 next time


TUESDAY

Decline barbell bench press 5 of 5............165/185/185/185/185
Seated barbell shoulder press 5 of 8.........65/75/95/105/115
Preacher barbell curls 5 of 10..................50/50/50/50/50
Lying tricep extensions 5 of 10................70/70/70/70/70
Cable upright rows 3 of 15......................100/100/100

Bench - start at 185 next time
shoulders - start at 105 next time


THURSDAY

Hack squat 4 of 15...................................180/180/180/180
Stiff leg dead lifts 4 of 15..........................95/95/145/145
Seated cable rows 4 of 15.........................90/90/90/90
Leg raises 4 of 12.....................................did all sets
Crunches 4 of 25+.....................................25/25/25/25

dead lifts - need wrist wraps
abs are toast

FRIDAY

Flat dumbell bench press 4 of 10................50/60/70/70
Dumbell front lateral raises 4 of 10..............10/20/20/20
Bicep barbell curls 4 of 12.........................65/55/55/55
Tricep pushdowns 4 of 12.........................60/70/70/70
Close grip pulldowns 4 of 15......................120/110/110

bench - start with 60 next time
triceps - start with 70 next time
pulldows - rests - start with 110 next time

darray
02-05-2007, 12:04 AM
WEEK 5

MONDAY

Bentover barbell rows 5 of 8...................105/115/115/115/135
Barbell shoulder shrugs 5 of 10................185/185/185/185/185
Leg extensions 5 of 10...........................120/120/135/150/150
Hamstring curls 5 of 10..........................105/105/105/105/105
Standing calf raise 5 of 10......................160/160/160/160/160
Incline situps 3 of 10-20.........................20/20/20

Rows - start with 115 next time
Shrugs - you can do more
Leg Extensions - Start with 135 next time
Calves - Good wieght, keep at it


TUESDAY

Decline barbell bench press 5 of 5............185/185/185/205/205
Seated barbell shoulder press 5 of 8.........105/115/115/115/115
Preacher barbell curls 5 of 10..................65/70/70/70/70
Lying tricep extensions 5 of 10................70/70/70/80/80
Cable upright rows 3 of 15......................100/100/100

Bench - made 200lbs today!! Try at least 1 more set at 205 next time
Shoulders - great wieght
Triceps - 1 more set of 80 next time
Rows - rested 3x keep at it


THURSDAY

Hack squat 4 of 15...................................180/180/180/180
Stiff leg dead lifts 4 of 15..........................145/145/145/145
Seated cable rows 4 of 15.........................90/90/90/100
Leg raises 4 of 12.....................................did all sets
Crunches 4 of 25+.....................................30/30/30/30

Dead Lifts - stay at this wieght
Cable rows - just did them


FRIDAY

Flat dumbell bench press 4 of 10................60/70/70/70
Dumbell front lateral raises 4 of 10..............20/20/20/20
Bicep barbell curls 4 of 12.........................65/65/55/55
Tricep pushdowns 4 of 12.........................70/80/80/80
Close grip pulldowns 4 of 15......................110/110/110

Bench - no heavier till you get a spotter to help
triceps - keep at it
pulldows - was 1 short, keep at it

darray
02-09-2007, 07:34 PM
WEEK 6

MONDAY

Bentover barbell rows 5 of 8...................115/115/115/115/115
Barbell shoulder shrugs 5 of 10................205/205/225/225/225
Leg extensions 5 of 10...........................135/135/135/150/165-180
Hamstring curls 5 of 10..........................105/105/105/105/120
Standing calf raise 5 of 10......................160/160/160/160/160
Incline situps 3 of 10-20.........................20/20/20

Rows - Did them with perfect form
Shrugs - Good job - just did them
Leg Extensions - Keep working them hard
Calves - Good wieght, keep at it


TUESDAY

Decline barbell bench press 5 of 5............185/205/205/205/205
Seated barbell shoulder press 5 of 8.........105/125/125/125/135
Preacher barbell curls 5 of 10..................70/70/70/70/70
Lying tricep extensions 5 of 10................70/80/80/80/80
Cable upright rows 3 of 15......................90/90/90

Bench - Good weight good job
Shoulders - Big jump!?
Triceps - Good weight
Rows - felt weaker today, but did it with no stopping


THURSDAY

Hack squat 4 of 15...................................180/200/200/200
Stiff leg dead lifts 4 of 15..........................145/145/145/145
Seated cable rows 4 of 15.........................90/90/100/100
Leg raises 4 of 12.....................................did all sets
Crunches 4 of 25+.....................................30/30/30/30

Hack Squat - You can do more
Dead Lifts - good work
Cable rows - strong finish



FRIDAY

Flat dumbell bench press 4 of 10................70/70/75/80
Dumbell front lateral raises 4 of 10..............20/20/20/25
Bicep barbell curls 4 of 12.........................65/65/65/65
Tricep pushdowns 4 of 12.........................70/80/80/80
Close grip pulldowns 4 of 15......................110/110/110

Bench - awesome, last set was too easy, had a spotter
Lateral Raises - Keep at it
Curls felt strong
triceps - keep at it
pulldows - no stopping this time, just did it

darray
02-18-2007, 01:54 PM
Week 7

MONDAY

Squats 5 of 5.............................................165/185/205/205/205
Dead lifts 5 of 5..........................................185/235/235/235/255
Chin ups 4 of ???..........................................6/6/6/6
Pulldown ab crunches 5 of 10........................60/60/60/70/70
Leg raises 5 of 10........................................did all sets

Squats - Start with 185 next time, no higher than 205lbs
Dead Lifts- Start with 235 next time


TUESDAY

Flat barbell bench press 5 of 5........................185/205/205/205/205
Bentover dumbell lateral raises 4 of 10..............20/20/20/20/20
Dumbell side lateral raises 4 of 10....................12/20/12/20
Dumbell front lateral raises 4 of 10...................20/20/25/25
Bicep cable curls 5 of 10................................90/90/90/90/100
Tricep pushdowns 5 of 10...............................100/120/140/160/160

Bench - had a spotter, stay at this weight


THURSDAY

Hack squat 5 of 10......................................270/360/360/360/410
Leg press 4 of 15........................................360/540/540/540
Chest supported row 4 of 10.........................45/90/90/90
Hyper extensions 4 of 10..............................did all sets
Pulldown ab crunches 4 of 15........................60/70/80/80

Hack Squat - try one more set of 410


FRIDAY

Dumbell benchpress on ball 4 of 10................Sick
Dumbell shoulder press sit on ball 4 of 10........Sick
EZ bar bicep curls 4 of 12............................Sick
One arm over head dumbell ext. 4 of 12..........Sick
One arm dumbell rows 3 of 15.......................Sick

Missed this day - No biggie, just skip this work out and do it next week

darray
01-22-2008, 12:49 PM
Week 1 notes (first week back in the gym!!)

Restarting this routine, hopefully stick with it this time....08

MONDAY

Squats 5 of 5 ............................................ 135/185/185/185/185
Dead lifts 5 of 5 ......................................... 115/135/135/135/135
Standing calf raise 5 of 10 ............................ 3x15
Hanging Leg raises 5 of 10 (for stomach)......... did all sets
Incline situps 3 of 10-20 ...............................0



TUESDAY

barbell bench press 5 of 5 ..........................115/165/165/165/165
Seated dumbell shoulder press 5 of 8 ............30/35/40/40/45
Bicep cable curls (low pulley) 5 of 10 ............90/90/100/100/120
Tricep pushdowns (straight bar) 5 of 10 ........90/100/100/110/120
Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

Jan/08 Tight back and groin today

THURSDAY

Leg press 4 of 15 ...................................270/270/270/270
Leg curls 4 of 15 ....................................75/75/60/60
Wide grip pulldowns 4 of 15 ......................100/100/100/90
Hyperextensions 4 of 10 ..........................did all sets
Yoga ball ab crunches 4 of 15 ...................15/15/15/15

Started too heavy on hamstring curls
Wide Grips - keep at it
Tip- hyper extensions flex your butt


FRIDAY

Incline dumbell bench press 4 of 10 ............40/45/45/45
Dumbell side lateral raises 4 of 10 ..............15/15/15/15
Bicep dumbell curls 4 of 12 ........................20/20/20/20
Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
Barbell upright rows 3 of 15 .....................45/45/45

Dumbbell bench - start with 45 and maybe get 50lbs in next time
Back - really really tight today

First week back and except for the hamstrings stronger start overall

darray
01-25-2008, 12:06 PM
Week 2 notes

Restarting this routine, hopefully stick with it this time....08

MONDAY

Squats 5 of 5 ............................................ 135/185/185/205/205
Dead lifts 5 of 5 ......................................... 135/135/145/155/165
Standing calf raise 5 of 10 ............................ 3x15
Hanging Leg raises 5 of 10 (for stomach)......... did all sets
Incline situps 3 of 10-20 ...............................20/20/20/10

Squats start at 185 next time
Dead lifts start with 145 next time

TUESDAY

barbell bench press 5 of 5 ..........................155/155/175/185/185
Seated dumbell shoulder press 5 of 8 ............35/40/45/45/55
Bicep cable curls (low pulley) 5 of 10 ............90/100/110/120/130
Tricep pushdowns (straight bar) 5 of 10 ........110/120/130/140/150/160
Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

Shoulder start with 40 next time
Arms, 90 too light
Tri's more more more

THURSDAY

Leg press 4 of 15 ...................................270/270/360/360
Leg curls 4 of 15 ....................................75/75/75/75
Wide grip pulldowns 4 of 15 ......................100/110/110/110
Hyperextensions 4 of 10 ..........................did all sets
Yoga ball ab crunches 4 of 15 ...................15/15/15/15

Leg press only one more set at 360
Hamstring curls = well done
Wide Grips - keep at it, wear gloves, and last set was 13 not 15

FRIDAY That's today!! will update tomorrow

Incline dumbell bench press 4 of 10 ............ / / /
Dumbell side lateral raises 4 of 10 .............. / / /
Bicep dumbell curls 4 of 12 ........................ / / /
Tricep pushdowns (rope) 4 of 12 ............... / / /
Barbell upright rows 3 of 15 ..................... / /

Dumbbell bench - start with 45 and maybe get 50lbs in next time
Back - really really tight today

First week back and except for the hamstrings stronger start overall