Workout March

[Compac19]

27-Feb
DBCurls 10x15 15x10 20x10
DB Front 10x15 15x10 15x10
DB Lateral 10x15 15x10 15x10
DB Rows 15x10 15x10 15x10
BB Bench 35x20 65x10 65x10
DB Deadlift 15x20 15x20 15x20
BB Squats 40x15 40x15 40x15
Push-ups 25 25

1-Mar
DB Curls 10x15 20x10 25x10 20x10 10x15

BB Bench 35x25 65x25 65x25 65x25
DB Tri-ext 5x25 10x15 10x15 5x25
DB Rows 15x15 20x10 20x10 15x15
DB Front 10x15 10x15
DB Lateral 10x15 10x15
DB Shrugs 10x20 20x25 20x25
DB Deadlift 15x20 25x10 25x10
Push-ups 20

2-Mar
BB Squats 20x15 40x15 65x15 65x15 65x15
DB Calf Raise 0x15 10x15 10x15 10x15
Sit-ups 25 25 20

3-Mar
DB Curls 15x20 25x10 25x10 25x10
DB Tri-ext 5x25 10x15 10X15 10X15
BB Bench 35X25 65X25 65X25 67X15
DB Front 10X15 10X15
DB Lateral 10X15 10X15
Sit-ups 25c 25c 20c
Grips 45/45 45/45 45/45

4-Mar
BB Squats 15x15 35x15 65x15 65x15 65x15
DB Deadlift 5x20 25x15 25x15 25x10
DB Calf raise 0x15 10x15 10x15 10x15
DB Rows 10x15 15x10 20x15 20x15 20x10
DB Shrugs 20x25 20x25 20x25
Grips 45/45 45/45

5-Mar REST
Grips 45/45 45/45

6-Mar
DB Curls 10x20 30x10 30x10 25x10 25x10
DB Tri-ext 5x20 15x10 15x10 10x10
BB Bench 35x20 85x10 105x10 105x10
DB Front 10x15 15x10
DB Lateral 10x15 15x10
Sit-ups 25 25 Crunch 40 40
Grips 45/45 45/45

7-Mar
BB Squats 15x15 65x10 115x10 115x10
DB Deadlift 5x15 25x10 25x10 25x10
DB Calf raise 0x15 20x15 20x15 20x15
DB Rows 10x15 20x10 20x10 25x10
DB Shrugs 15x15 30x10 30x10 30x10
Crunches 30 30 30
Grips 45/45

8-May
Grips 45/45 45/45 45/45

9-Mar
DB Curls 10x10 30x10 30x10 25x10
DB Tri-ext 5x10 15x10 15x10 10x10
BB Bench 65x10 135x6 135x6 135x6

DB Front 10x10 15x10 10X10
DB Lateral 10X10 15X10 15X10
Crunches 35 30 30
Grips 45/45 45/45

10-Mar
BB Squats 35x15 125x6 155x6 155x6 135x6

DB Deadlift 5x10 40x10 40x10 40x10
DB Calf raise 0x15 30x10 40x10 40x10
DB Rows 10x15 25x10 30x10 25x10 20x10

DB Shrugs 30x15 30x15 30x15
Crunches 30 30
Grips 45/45 45/45

[Orange357]

hi!
so whats your goals and diet?

[Compac19]

I havent touched any weights in over 3 years and that was only for a short time 6 months or so. I really havent worked out hard since I was 23 (12 years ago).


About me: 35yrs 155lbs 5'8"
My goal is to get my body and mind in good shape, increase my body weight to 165lbs and look like I did when I was 23(I dont expect to get the hair back but I would like to get the muscle back).
In an effort to help me have more productive workouts I have over the last month cut my smoking frome 15-20 smokes a day down to 5 with the intent to quit all together. I cut my drinking back from 4-6 beers per day to 6-8 per week.

Workot goals end of August:
Bench: 150x10 150x10 150x10
DB Curls: 40x10 40x10 40x10
Squats: 225x10 225x10 225x10
SLDeadlift: Much more that I do know
DB Rows 40x10 40x10 40x10
Crunches 100

I workout alone at home without a spotter, I know my squat and deadlift poundage sucks but the old knees and back took a pounding during 3 years of tree work as a young lad. I will continue to slowley increase my lower body workout weights as long as my body lets me.

Diet:
tuna steaks and canned, chicken, red meat, pasta, pinto beans, green red yellow peppers, onions, potatoes, olive oil, eggs. Not a strict diet honestly, I love to cook and eat. I just try to eat lots of foods with protien and carbs before and after workouts. I am naturally very lean and eat with little worry of gaining weight.
I have weighed between 155-165 since 7th grade. If I am able to quit smoking this may change.

Take care

[Compac19]

15 Min nordictrack (pain in the arse)

20 min heavy bag

Is using the heavy bag bad for your joints wrist, elbow, shoulders?

[Compac19]

I took some pics today to compare to pics I will take in August and it seems that I have the chest of a young girl(except for the hair).

Take a look at my routine and tell me how I should alter it in order to add some size and definition to my chest.

[Compac19]

Well I got through another day having only smoked 5 cigs and only endulged in one Gin and Tonic. Drank lots of water and ate well, now I will go to sleep before I pour another drink and have another smoke.

I cant wait to workout tomorrow. It kills me having to take days off, but thats seem to be the general idea I get from this board (days off equal growth).

Take care

[Compac19]

BB Bench press:
35x10 65x10 135x8 135x8 135x8 (slight improvement)


DB Curls:
10x10 30x10 30x10 30x10

BB Curls:
50x10 (added a set)


DB Tricep extentions:
5x15 15x10 15x10

Close grip Bench press:
65x20 115x6 (added two sets)


DB Lateral raises:
15x10 15x10 10x10

DB Front raise:
15x10 10x10 10x10


Crunches:
BW30 30 30

[Compac19]

Good day good workout. Drank lots of water and ate well.

4 smokes

0 Drinks

Looking forward to working out tomorrow.

[Compac19]

BB Squats:
55x5 115x5 155x6 155x6 155x6

I almost died doing that last set. I was beat after the second set and thought I had performed 3 155x6 sets last workout. Not wanting to do less than last time I pushed through the last set. My head almost blew off my shoulders. I actually had to take a nap before continuing. So I forced down a big fat ham sandwhich with lots of water then took an hour nap. Woke feeling better, surfed the WBB boards for a while then finnished my routine.

DB Bent Rows:
15'sX10 30x10 30x10 30x10 (My lower back is getting stronger allowing me to concentrate on the Rows and not my back)

BB Shrugs:
115x10 115x10 115x10 (Big improvement only because I had not tried to hard up til now)

BB Calf Raises:
115x10 115x10 115x10 (Big improvement only because I had not tried to hard up til now)

BB Dead Lift:
65x10 115x5 115x5

Over all very good day except for the NEED nap after squat experiance? I think I will take 2 days off instead of 1 before my next workout. I think maybe the old body was trying to tell me something.

I think its time to invest some money in some whey protein, so off ot the store I go.

Can anyone recomend a good home free standing Dip/Pull-up station priced between $100-$150? Anyone tried the Bollinger Power Tower?

Take care

[Compac19]

Good day!

Ate well, lots of water. A bit tired from the workout but feel good about small squat and DB Row improvement , will sleep good tonight.

Grips:
45/45 45/45 45/45

Picked up some whey protein today
TBF Amino Density Whey Pro
174 cals, 2g fat, 35g protein 1.5lbs $19.00

5 smokes, 2 Gin and tonics, sliped a bit but what the heck I have 2 days off til next workout.

[Compac19]

I decided to scale back the weights, increase the reps and switch to a full body workout every other day for awhile. This change is due in part to some soreness in my knees and shoulders. I think I was uping the weight to fast initially so I will slow things down for a short time.

BB Squats:
35x10 115x10 115x10 115x10

Dead Lift:
55x10 55x 10 55x10

Calf Raises:
60x01 60x10 60x10

DB Bent Rows:
25x15 25x15 25x15

BB Bench Press:
35x25 65x10 115x10 115x10 115x10

BB Decline Bench Press:
65x15 65x15 65x15

DB incline Bench Press:
30x10 25x10 20x10

DB Curls:
25x10 25x10 25x10

DB Tricept Extensions:
10x15 10x15 10x15

Shrugs:
60x10 60x10 60x10

DB Front Raises:
10x10 10x10 10x10


DB Lateral Raises:
10x10 10x10 10x10

Crunches:
30 30 30

[Compac19]

BB Squats:
65x5 115x12 135x10 135x10

BB Dead Lifts:
65x15 65x15 65x15

BB Flat Bench Press:
65x10 115x10 115x10 115x10

BB Decline Bench Press:
85x10 85x10 85x10

DB Incline Bench Press:
30sX10 30sX10 30sx10

BB Bent Rows:
50x15 50x15 50x15

DB standing Curls:
25sx10 25sx10 25sx10

DB Trecep Extensions:
10sx15 15sx10 10sx15


DB Front Raises:
10sx10 10sx10 10sx10

DB lateral Raises:
10sx10 10sx10 10sx10

Crunches:
30 30 30

Grips:
45/45 45/45 45/45

[Compac19]

BB Squats:
65x5 115x5 155x10 135x10 115x15

BB Dead Lifts:
65x15 65x15 65x15

BB Bent Rows:
50x15 50x15 50x15

BB Shrugs:
50x20 50x20 50x20

Crunches:
40 30 30

Grips:
45/45 45/45 45/45

[Compac19]

BB Bench Press:
65x10 135x10 135x10 135x8

BB Decline Bench Press:
95x10 95x10 95x10

DB Incline Bench Press:
30sx10 30sx10 30sx10

BB Curls:
50x10 50x10 50x10

DB Tricep extentions:
15sx10 15sx10 10sx15

DB Lateral raises:
10sx10 10sx10 10sx10

DB Front raise:
10sx10 10sx10 10sx10

Crunches:
BW 50 50

[Compac19]

WOW, felt great today.

Had to push myself to start the workout. I busted arse on those squats and was sucking serious wind at the end.
After I recovered from the squats I was feeling real good. The 65lb dead lifts didnt even tweak my back or knees a bit, come to think of it neither did the squats. The dead lifts were a challenge but I felt great when I was done. I just kept getting more energy. I figured I would see how 45lb DB Bent rows would feel. I have never tried 45lb DB rows before, man they felt good, perfect form on the first set , a bit sloppy 9-10 second set.
It was strange, the more I did the better I felt. It was like some sort of natural high going on .

BB Squats:
65x5 115x5 155x10 155x10 155x8 (pretty sure I could have made 10 rep last set if I had a spotter)

BB Dead Lift:
65x10 115x10 115x10 115x10 (required alot of energy but felt great)

DB Bent Rows:
40sx10 40x10 30sx15

BB Shrugs:
100x10 120x10 120x10

Crunches:
BW 30 30 30

Grips:
45/45 45/45

[Compac19]

Another great workout.

BB Bench Press:
65x10 155x7 155x6 135x10

BB Decline Bench Press:
115x10 115x10 95x12

DB Incline Bench Press:
30sx15 30sx10 30sx10

BB Curls:
50x10 55x10 60x8 40x10

DB Tricep Extensions:
15x10 15x10 10x15

DB Front Raises:
15x10 15x10 15x10

DB Side Raises:
15x10 15x10 15x10

Crunches:
30 30 30

Grips:
45/45 45/45

[Compac19]

Another great workout.
I really have the feel of the squats now, kinda in the zone. The more I workout the more confident I fell with heavy weights.

I think the music I have been listening to really helps get me in the mood: AC/DC Back in Black, Van Hallen(first album), Black Sabbath Parinoid.

BB Squats:
65x5 115x5 175x8 175x8 135x10

BB Dead Lifts:
65x5 115x10 115x10 115x10

DB Bent Rows:
40sx15 40x10 40x10

BB Shrugs:
115x10 115x10 115x10

Crunches:
30 30 30

Grips:
45/45 45/45

[Compac19]

No energy today, felt like crap. I guess I must have used it all up doing squats yesterday?

I think I may take an extra day of rest before my next workout, will see how I feel on Saturday.

BB Bench Press:
65x10 155x6 155x6 155x5

BB Decline Bench Press:
115x10 115x9 95x15

DB Incline Bench Press:
30sx10 30sx10 30sx10

BB Curls:
50x10 50x10 50x10

DB Tricept Extensions:
15x10 15x10 15x10

DB Front Raises:
15x10 15x10

DB Side Raises:
15x10 15x10

Crunches:
30 30 30

[Compac19]

The whole family has been sick as a dog since the day after Easter. It was good to be able to workout again, felt a bit fatigued so I didnt push to hard.

BB Squats:
65x5 115x5 155x10 155x10 155x7

BB Deadlifts:
115x10 115x10 115x10

DB Bent Rows:
40sx10 40sx10 40sx10

Crunches:
30 30 30