
Workout for 81209
Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
170 x 5 x 3
Bench
45 x 5 x 2
75 x 5
100 x 5
Working Sets
140 x 5  put to much on the bar, was trying to put 130. Nice to know I can put 140 up 5 times.
130 x 5 x 2
I'm fairly happy with my bench progression right now. It seems to be going up
Dead Lift
45 x 5 x 7
95 x 6
135 x 5
155 x 5
Working Sets
190 x 5
Dips
BW x 12
BW x 5
BW x 5
Sit Ups
BW x 20
BW x 10
BW x 10
Depot, your right.
There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.
Also, you really need to be eating more. What about protein shakes?
Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!
Workout for 81409.
Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
170 x 5 x 3
SOHP
30 x 5
40 x 5
50 x 5
Working Sets
70 x 5 x 3
Power Cleans
45 x 5 x 2
75 x 3
95 x 3
115 x 3 x 5
Pull Ups
BW x 9
BW x 5
BW x 3
Sit Ups
BW x 20
BW x 13
Planks
BW x 30 sec x 3
Workout for 81709
Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
175 x 5 x 3
Bench
45 x 5 x 2
75 x 5
100 x 5
Working Sets
135 x 5 x 3  new PR and this was a personal mini goal I have had. Since I've been lifting I've wanted to be able to put two 45 lb plates on each side and push out a working set. My bench progression the last three times in the gym has been 125 x 5 x 3, 130 x 5 x 3, and 135 x 5 x 3. I'm really enjoying the progress. To bad I'm getting married this friday and going on a honey moon I hope my progress doesn't fall off to bad.
Dead Lift
45 x 7
95 x 5
135 x 5
165 x 3
Working Sets
195 x 5
Dips
BW x 11
BW x 5
BW x 4
Sit Ups
BW x 23
BW x 10
Planks
BW x 30 x 2
What's funny is the more I am at the gym, the more I see the funky lifts people do. 95% of the people I watch do squats at my gym use the smith machine and only go down half way. This is especially funny when they load the bar down with a ton of weight.
Again as long as they are at the gym is really what matters but it's still funny to see.
I also see people doing Standing Overhead Presses but only coming down untill their arms are parallel with the floor, I usually take the barbell all the way down to my collar bone. Which is where I start from, I want to make sure I am getting full ROM. Am I doing this right by taking the bar down this far?
I usually Drink around 2 protein shakes a day, which consist of 50 grams of protein, 4 strawberries, 1 banana, Soy milk, and a blend of super fruit (goji, acai, etc) in powder form. So I get around 100 grams of protein just from shakes.
My main problem is I don't eat enough calories. Before working out I probably ate around 1500 cals a day, maybe less. I am trying to eat more but I doubt I am putting down 2000+ cals.
Right now I am gaining muscle (gaining lots of definiton) and increasing the weight on my lifts, but I am not really gaining any weight. I stared around 165168, and I think I'm at 170172. I figure I must be losing what little fat I have and gaining some muscle to help even things out.
Anyhow I appreciate the comments. I hope everything is going well for you.
Last edited by depotman; 08182009 at 12:15 PM.
Workout for 82009
Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
180 x 5 x 3
SOHP
30 x 5
40 x 5
50 x 5
Working Sets
75 x 5 x 3
Power Clean
45 x 5
65 x 5
85 x 5
Working Sets
120 x 3 x 2
115 x 3 x 3
Pull Ups
BW x 10
BW x 6
BW x 3
Last edited by depotman; 09032009 at 01:22 PM.
Workout for 82209
Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 4
Working Sets
180 x 5 x 3
Bench
45 x 5 x 2
75 x 5
95 x 5
Working Sets
135 x 5 x 2 Ran out of time and the gym closed up so I could not complete all of my workout .
Got married on the 21st of Aug and was gone on a Honey moon for 6 days. So I did not workout for over a week and I ate pretty poorly while I was away. I did not feel right not working out for a week. It becomes kind of an addiction. Glad to be back.
Back in the gym  83109
Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
180 x 5 x 3
Bench
45 x 5 x 2
75 x 5
95 x 5
Working Sets
135 x 5 x 3
Dead Lift
45 x 5
95 x 5
135 x 3
165 x 2
Working Sets
200 x 5
Dips
BW x 10
BW x 5
BW x 6
Sit ups
BW x 33
Side Bends
BW x 10 x 2 each side
Last edited by depotman; 09032009 at 01:30 PM.
Workout for 92
Squat
45 x 5 x 2
95 x 5
125 x 5
155 x 3
Working Sets
185 x 5 x 3
SOHP
30 x 5
40 x 5
50 x 5
Working Sets
80 x 5 x 3
Power Clean
45 x 5
85 x 5
Working Sets
120 x 3 x 3  Ran out of time so had to skip last two sets .
Pull Ups
BW x 10
BW x 6
BW x 4
Last edited by depotman; 09032009 at 01:30 PM.
Workout for 9409
Squat
45 x 5 x 2
95 x 5
135 x 3
165 x 2
Working Sets
190 x 5 x 3
Bench
45 x 5 x 2
70 x 5
95 x 3
115 x 2
Working Sets
140 x 5 x 3
Dead Lift
45 x 5
95 x 5
155 x 3
185 x 2
Working Sets
205 x 5
Dips
BW x 10
BW x 6
BW x 4
Last edited by depotman; 09102009 at 09:58 AM.
Monday was Labor day and the gym wasn't open very long so I missed my workout on Monday 9709.
Workout for 9909
Squat
45 x 5 x 2
95 x 5
135 x 4
165 x 3
Working Sets
195 x 5 x 3
Bench
45 x 5 x 2
85 x 5
125 x 3
Working Sets
140 x 5 x 3
Dead Lift
45 x 5
95 x 5
155 x 3
185 x 2
Working Sets
210 x 5
Dips
BW x 11
BW x 5
BW x 4
Sit Ups  BW x 30
Side Bends  BW 15 x 2 each side
Workout for 91109
Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
200 x 5
195 x 5 x 2
SOHP
30 x 5
50 x 5
Working Sets
80 x 5
Power Clean
45 x 5
95 x 5
Working Sets
125 x 3 x 5
Pull ups
BW x 10
BW x 6
BW x 4
Situps BW x 30
Planks x 2
Last edited by depotman; 09142009 at 06:58 AM.
Workout for 91409
Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
190 x 5 x 3
Bench
45 x 5
75 x 5
115 x 5
Working Sets
140 x 5 x 3  all solid reps, I will be putting 5 more lbs on the bar next bench workout.
Deadlift
45 x 5
95 x 5
155 x 3
185 x 2
Working Sets
215 x 5
Dips
BW x 11
BW x 8
BW x 5
Situps x 30
Planks x 2
Last edited by depotman; 09142009 at 07:13 PM.
Depot,
First of all, Congratz on the marriage bro!
Your exactly right, most people that do squat at my gym use the smith machine, haha clueless people.
Standing overhead press, yes you want to be getting full range of motion. Im bringing it down to my upper chest / collar bones. Always do proper full reps on everything, dont cheat!
Its good to hear that your packing on some mass, good stuff! How is your grip strength with your deadlifts now? Hope your not using straps!
You'll be massive in no time, keep hitting up those big compounds and eat eat eat!
Thanks for the kind words. Marriage has been great so far, and I know it will continue to be so.
Nice to hear I am on the right track when doing my SOHP. I figured full range of motion was better then not, but wanted to double check. I assume this also applies to some other exercises I do, like dips, pull ups and chin ups.
I always see people only going half way down or a little below on their dips like they are trying to focus on working just the tricep or something. I always go all the way down for them. Same with chin and pull ups, full ROM. Only reason I ask is because, like I said I don't really ever see people doing full ROM on those.
My grip on Deadlifts has been great with no problems and I am putting on more weight pretty much every lift. The staggering grip stance did the trick. Previously I was keeping both my hands with palms facing me, when I tried reversing one it made a hell of a difference. Then I overheard a guy talking about that's how olympic lifters deadlift and that they twist the bar to where it locks and helps keep your grip tight.
The only thing from here I would like to try is using chalk. I figure it would add more help and also help when doing pull ups. The pull up bar is serated and can kind of punish your calluses, I imagine chalk would help with that.
Anyhow thanks for posting in my journal, I'll be sure to check yours out and ad some encouragement.
Missed two workouts on 916 and 919 due to Jury duty and it straight wearing me out. Back in the gym on 921, here is the workout.
Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
190 x 5 x 3
SOHP
30 x 5
50 x 5
60 x 3
Working Sets
90 x 5 x 2 to heavy and poor form putting it up.
80 x 5
Power Cleans
45 x 5
95 x 4
Working Sets
125 x 3 x 5
Pull Ups
BW x 10
BW x 6
BW x 5
Last edited by depotman; 09272009 at 12:51 AM.
Workout for 923
Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 5
Working Sets
195 x 5 x 3
Bench
45 x 5 x 2
85 x 5
115 x 5
Working Sets
145 x 5 x 3
Dead Lift
45 x 5
95 x 5
135 x 4
185 x 3
Working Sets
220 x 5
Dips
BW x 10
BW x 6
BW x 5
Planks
BW x 3
Last edited by depotman; 09272009 at 12:55 AM.
Workout for 92509
Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 5
Working Sets
190 x 5 x 2
185 x 5 x 1
SOHP
30 x 5
40 x 5
60 x 3
Working Sets
85 x 5
80 x 5 x 2
Power Cleans
45 x 5
95 x 4
Working Sets
125 x 3 x 5
Pull Ups
BW x 10
BW x 6
BW x 5
Sit ups
BW x 20
BW x 15
Side bends
BW x 15 for each side
Workout for 92809
Squat
45 x 5 x 2
95 x 5
135 x 5
155 x 3
Working Sets
175 x 5 x 3  Deloaded a bit to work on my form a bit.
Bench
45 x 5
75 x 5
115 x 5
Working Sets
145 x 5 x 3
Deadlift
95 x 5
135 x 5
185 x 5
205 x 3
Working Sets
225 x 5
Dips
BW x 10
BW x 5
Good work in here mate, keep it up! You should reach your 2010 goals EASY.
Workout for 102
Squats
45 x 5 x 2
95 x 5
135 x 5
155 x 4
Working Sets
180 x 5 x 3
SOHP
30 x 5
50 x 5
60 x 3
Working Sets
85 x 5 x 1
80 x 5 x 2
Power Cleans
45 x 3
85 x 3
115 x 3
135 x 3 x 5
Pull Ups
BW x 10
BW x 6
BW x 3
Workout 10709
Squats
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
185 x 5 x 3
Bench
45 x 5
85 x 5
115 x 5
Working Sets
145 x 5 x 3
Dead Lifts
45 x 5
95 x 5
135 x 5
185 x 4
205 x 3
Working Sets
230 x 5
Dips
BW x 10
BW x 6
BW x 3
Last edited by depotman; 10082009 at 01:31 PM.
Workout for 10909  Reps x Sets
Squat
45 x 5 x 2
95 x 5
135 x 5
165 x 3
Working Sets
185 x 5 x 3
SOHP
30 x 5
50 x 5
60 x 5
Working Sets
80 x 5 x 3
Power Cleans
85 x 5
115 x 3
130 x 5 x 3
Pull Ups
BW x 10
BW x 6
BW x 3
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