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Thread: Small guy's online lifting journal

  1. #51
    Small guy depotman's Avatar
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    Workout for 10-19-09 First day of the Texas Method.

    Sets x Reps. Volume day.

    Power Cleans
    45 x 5, 70 x 4, 95 x 4
    Working Sets
    135 x 5 x 2

    Squats
    45 x 5, 95 x 5, 135 x 4,
    Working Sets
    165 x 5, 155 x 5 x 4

    Bench
    45 x 5, 95 x 5
    Working Sets
    125 x 5, 115 x 5 x 4

    Dead Lifts
    95 x 5, 135 x 5, 185 x 5
    Working Set
    235 x 5

    Great workout, was nice to mix things up. Can't wait for Wednesday to come around.

  2. #52
    Small guy depotman's Avatar
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    Workout for Wed 10-21-09 Texas Method

    Recovery day

    Squat
    45 x 5 x 3, 95 x 5, 135 x 5
    Working Sets
    155 x 5 x 2

    SOHP
    30 x 5, 50 x 5, 60 x 5
    Working Sets
    85 x 5, 80 x 4, 70 x 5

    Good Mornings
    45 x 10
    65 x 8 x 3

    Pull Ups
    BW x 10
    BW x 6
    Last edited by depotman; 10-28-2009 at 12:19 PM.

  3. #53
    Small guy depotman's Avatar
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    Workout for Mon 10-26-2009 Texas Method - Volume day.

    Squat
    45 x 5 x 2, 95 x 5, 135 x 5
    Working Sets
    160 x 5 x 3

    Power Cleans
    65 x 5, 85 x 5, 115 x 3, 135 x 2 x 5

    Bench
    65 x 5, 85 x 5, 105 x 5
    Working Sets
    120 x 5 x 5

    Dead Lift
    95 x 5, 135 x 5, 185 x 5, 215 x 3
    Working Set
    240 x 5 (PR)
    Last edited by depotman; 10-30-2009 at 07:36 AM.

  4. #54
    Small guy depotman's Avatar
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    Workout for Wed 28, 2009 TM - Recovery day.

    Squat
    45 x 5, 95 x 5, 135 x 4
    Working Sets
    155 x 2 x 5 (80% of 5RM)

    SOHP
    30 x 5, 50 x 5, 60 x 5
    Working Sets
    80 x 3 x 5

    Good Mornings
    45 x 5
    Working Sets
    70 x 3 x 8

    Pull Ups
    BW x 10
    BW x 4

  5. #55
    Wannabebig Member shutUpAndSquat's Avatar
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    i'm doing texas too. So i think i'll follow your log. I hope this will help us to share some usefull knowledge.
    my texas method training log

  6. #56
    Small guy depotman's Avatar
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    Quote Originally Posted by shutUpAndSquat View Post
    i'm doing texas too. So i think i'll follow your log. I hope this will help us to share some usefull knowledge.
    Sounds good man, I'll peep in on your journal to see your progress. Good luck.

  7. #57
    Small guy depotman's Avatar
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    TM Workout for Friday 10-30-09 Intensity day

    Squat
    45 x 2 x 5, 95 x 5, 135 x 5, 155 x 5
    Working Set
    200 x 5

    Bench
    45 x 2 x 5, 85 x 5, 105 x 5, 125 x 5
    Working Set
    160 x 5 (put up 3, then had to be spotted for the last 2. Will do 155 next time)

    Dips
    BW x 8, BW x 5

    10 min on the treadmill.

  8. #58
    Small guy depotman's Avatar
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    Stop lifting for three months or so and back in today.

    Workout for 1-29-10

    Starting Strength

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    Working Set
    165 x 5

    Bench
    45 x 5
    75 x 5
    105 x 5
    Working Set
    135 x 5, 130 x 4, 125 x 5

    Deadlift
    45 x 5
    95 x 5
    135 x 5
    185 x 5
    Working Set
    200 x 5

    Dips
    BW x 4
    BW x 2
    Last edited by depotman; 01-29-2010 at 10:36 PM.

  9. #59
    Small guy depotman's Avatar
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    Arm workout for Sat 4-16-10

    A1 Close Bench
    45 x 10
    55 x 10
    65 x 8
    Working Sets (5 x 4-6)
    95 x6/6/6/7/7

    A2 Pull Ups
    Assisted weight using 105 x 5
    Assisted weight using 85 x 5
    Assisted weight using 55 x 5
    Working Set (5 x 4-6)
    Body Weight x 5/5/4/4

    B1 Dips
    Working Set (4 x 8-11)
    Assisted weight using 85 x 8
    Assisted weight using 70 x 11
    Assisted weight using 25 x 8

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    40 x 10, 50 x 8/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    15 x 15, 20 x 15

    C2 Hammer Curls
    Working Set (3 x 9-15)
    15 x 9, 15 x 9
    Last edited by depotman; 04-27-2010 at 11:08 AM.

  10. #60
    Small guy depotman's Avatar
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    Arm workout for Sun 4-25-10

    A1 Close Bench
    45 x 10
    65 x 8
    Working Sets (5 x 4-6)
    105 x6, 105 x 7/7/7/7

    A2 Pull Ups
    Assisted weight using 115 x 8
    Assisted weight using 70
    Working Set (5 x 4-6)
    Body Weight x 4/4/4/4/3

    B1 Dips
    Working Set (4 x 8-11)
    Assisted weight using 40 x 8/8/8
    Assisted weight using 25 x 9

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    50 x 8/8/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 13, 35 x 9

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/9

  11. #61
    Small guy depotman's Avatar
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    Arm workout for Sun 5-2-10

    A1 Close Bench
    45 x 8
    65 x 8
    85 x 6
    Working Sets (5 x 4-6)
    115 x6/6/6/7/7

    A2 Pull Ups
    Assisted weight using 160 x 5
    Assisted weight using 100 x 4
    Working Set (5 x 4-6)
    Body Weight x 4/4/4/4/4

    B1 Dips
    Working Set (4 x 8-11)
    BW x 7, Assisted weight using 25 x 8, BW x 8/6

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    50 x 9/9/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    35 x 6 + 30 x 3, 30 x 13, 30 x 12

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/9
    Last edited by depotman; 05-03-2010 at 02:14 PM.

  12. #62
    Small guy depotman's Avatar
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    First workout for the Vertical Mastery Program on 5-6-10. Went very well and I liked the workout as a whole. The Glute Ham Raises are a killer man. Will be nice when I can do them real clean without any help.

    Here is the workout

    Sets / Reps / recommended weight
    Box Squats 145 x 4 x 4
    Step ups 45 x 4 x 4
    GHR BW x 4 x 4 - These are a real killer man.
    Hang Clean 65 x 5 x 3
    Reactive Split Squat 45 x 4 x 4 - I could feel a good burn on these and I know I am going to like them the more I do em and the more weight I put on the bar.

    I Really like the workout except the Step ups didn't seem like they were really do anything muscle stimulation wise. Could be because there was not enough weight being used or I was doing them wrong

    I do think that the weights recommended for the first week are fairly low on most of the lifts. The weight is suppose to increase each week but I might increase it 10 lbs over what is recommended next workout and go from there.

    Looking forward to the next workout.

    http://www.defrancostraining.com/ask-joe.html
    Last edited by depotman; 05-07-2010 at 03:23 PM.

  13. #63
    Small guy depotman's Avatar
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    Unfortunately I did not do my vert leg workout on Saturday as planned. My legs were still toast from the workout I did on Thursday, and I had been doing some serious yard work on Friday and Saturday so my legs were getting some work from that. I hope I'm good to go at it again this Thursday.

    Also had to skip my arms workout over the weekend and will do it this Tuesday.

  14. #64
    Small guy depotman's Avatar
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    Arm workout for Sun 5-12-10

    A1 Close Bench
    45 x 8 x 2
    70 x 6
    100 x 3
    Working Sets (5 x 4-6)
    120 x 7/6/6/6/6

    A2 Pull Ups
    Assisted weight using 100 x 5
    Assisted weight using 70 x 4
    Assisted weight using 40 x 2
    Working Set (5 x 4-6)
    Body Weight x 5/5/4/3/3

    B1 Dips
    Working Set (4 x 8-11)
    BW x 7/6/7/7

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    55 x 8/8/7/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 12/13/13

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/8

    I sprained my ankle playing ball on Monday so I'm not sure if I will be able to do my vert workout tomorrow, we'll see.

  15. #65
    Small guy depotman's Avatar
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    Vert Workout for 5-13-10

    Paused Jump Squat - 25 x 6
    Plyo Lunge - 15 x 3 x 5
    Box Jump 4 x 5 x BW
    Seated Box Jump 4 x 5 x BW

    Vert Workout for 5-15-10

    Warm up with Squats
    45 x 2 x 5, 95 x 5, 125 x 5

    Box Squats 150 x 4 x 4
    Step ups 55 x 4 x 4
    GHR BW x 4 x 4 - Still a killer.
    Hang Clean 65 x 5 x 3
    Reactive Split Squat 40 x 4 x 4 - These really get the sweat going.
    Last edited by depotman; 05-22-2010 at 11:53 PM.

  16. #66
    Small guy depotman's Avatar
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    Sprained my ankle again playing ball and could not workout until today, so I had to do both of my weekly Vert workouts today.

    Vert Workout for 5-22-10

    Warm up with Squats
    45 x 2 x 5, 95 x 5, 125 x 5

    Box Squats 155 x 4 x 4
    Step ups 55 x 4 x 4
    GHR BW x 4 x 4 - Still a killer.
    Hang Clean 70 x 5 x 3
    Reactive Split Squat 40 x 4 x 4 - These really get the sweat going.
    Paused Jump Squat - 25 x 3 x 6
    Plyo Lunge - 15 x 3 x 5
    Box Jump 4 x 5 x BW
    Last edited by depotman; 05-22-2010 at 11:52 PM.

  17. #67
    Small guy depotman's Avatar
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    Arm workout for Sun 5-23-10

    A1 Close Bench
    45 x 8 x 2, 70 x 6, 95 x 3
    Working Sets (5 x 4-6)
    130 x 5/5/5/5/5

    A2 Pull Ups
    Assisted weight using 100 x 4
    Assisted weight using 70 x 3
    Assisted weight using 40 x 2
    Working Set (5 x 4-6)
    Body Weight x 5/5/5/4/4

    B1 Dips
    Working Set (4 x 8-11)
    BW x 8/8/5/5

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    55 x 9/9/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 15/13/10

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/9

  18. #68
    Small guy depotman's Avatar
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    Vert Workout for 5-27-10

    Hang Cleans 70 x 5 x 3
    Paused Jump Squat - 25 x 4 x 6
    Plyo Lunge - 15 x 3 x 5
    Box Jump BW x 4 x 5
    Seated Box Jump BW x 4 x 5

    Vert Workout for 5-29-10

    Warm up with Squats
    45 x 2 x 5, 95 x 5, 135 x 5

    Box Squats 160 x 4 x 4
    Step ups 60 x 4 x 4
    GHR BW x 4 x 4 - Still a killer.
    Hang Clean 70 x 5 x 3
    Reactive Split Squat 45 x 4 x 4 - These really get the sweat going.

  19. #69
    Small guy depotman's Avatar
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    Arm workout for Sun 5-30-10

    A1 Close Bench
    45 x 2 x 5, 70 x 5, 95 x 3
    Working Sets (5 x 4-6)
    130 x 6/6/6/6/6

    A2 Pull Ups
    Assisted weight using 145 x 5
    Assisted weight using 100 x 3
    Assisted weight using 40 x 2
    Working Set (5 x 4-6)
    Body Weight x 5/5/5/5/4

    B1 Dips
    Working Set (4 x 8-11)
    BW x 7/8/8/6

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    55 x 9/9/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 15/13 - Had to leave for work, couldn't do last set.

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9 - Had to leave for work couldn't do last set.

  20. #70
    Small guy depotman's Avatar
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    Workout for Tue 6-8-10 Defranco WS4SB

    Max Effort Exercise (3-5 reps)
    BB Bench Press:
    Warm Up: 45 x 5 x 2, 75 x 5, 95 x 5, 115 x 5
    Working: 155 x 5

    Supplemental Exercise (2 x 15-20 reps)
    DB Incline Bench Press: 20 x 18/16

    Horizontal Pulling/ Rear Delt Super Set (3-4 X 8-12 reps)
    BB Rows: 45 x 12, 70 x 12, 95 x 12, 115 x 9
    Face Pulls: 20 x 12, 50 x 12. 60 x 12, 70 x 15

    Traps (3-4 x 8-12 reps)
    DB Shrugs: 30 x 15, 45 x 15, 55 x 15

    Elbow Flexor Exercise(3-4 x 8-15 reps)
    BB Curl: 60 x 10, 50 x 10/10/7
    Last edited by depotman; 06-12-2010 at 01:38 PM.

  21. #71
    Small guy depotman's Avatar
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    Defranco WS4SB Workout for Sunday 6-13-10

    Repetition Chest Exercise
    BB Bench Press (55-60 % 1 rm for 3 x 15)
    Warm Up: 45 x 5 x 2, 75 x 5
    Working: 100 x 11, 85 x 12, 85 x 14

    Veritcal Pulling / Rear Delt Super Set (3-4 x 8-15 reps)
    Chin Ups: BW x 5/5/5
    Pull Aparts: Red Cable x 14/14/14

    Medial Delts (4 X 8-12 reps)
    DB Lateral Raises: 15lbs x 12/12/10/10

    Traps/ Arms Super Set (3 x 8-10 reps)
    DB Shrugs: 65 x 12, 70 x 10/10
    Triceps Extensions: 35 x 10/10/10
    Last edited by depotman; 06-12-2010 at 01:39 PM.

  22. #72
    Small guy depotman's Avatar
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    Lower Bdy Vertical Jump Workout for 6-12-10

    Paused Squat 80 x 5 x 3
    Paused Jump Squat 25 x 3 x 6
    Reactive Split Squat 40 x 4 x 4
    Single Leg Paused Frog Jump BW x 5 x 4
    Seated Box Jump BW x 4 x 5

  23. #73
    Small guy depotman's Avatar
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    Upper Bdy Workout 06-15-10

    Bench Press - 45 x 6 x 2, 65 x 6, 85 x 6, 105 x 6, 125 x 6, 135 x 6 +2, +2, +2.
    Pull Ups - BW x 6, BW x 5, BW x 4 +2, +2, +2.
    Barbell Rows - 45 x 6, 65 x 6, 85 x 6, 105 x 6 +2, +2, +2.
    Standing Overhead Press - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2.
    Dips - BW x 6, BW x 6, BW x 6 +2, +2, +2.
    Last edited by depotman; 06-26-2010 at 06:42 PM.

  24. #74
    Small guy depotman's Avatar
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    Vert Mastery Workout - for 6-18-10

    Front Squat - 45 x 5 x 2, 75 x 5, 95 x 5, 115 x 4 x 4
    Lunge - 60 x 5 x 5
    Single Leg Hypers - BW x 5 x 3
    Paused Jump Squats - 25 x 3 x 6
    Reactive Split Squats - 45 x 4 x 4

    Additional Work -
    Seated Calf Raises - 25 x 12,/10/10, 45 x 10/10
    Standing Calf Raises - 60 x 10/10
    Barbell Curls - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2

  25. #75
    Small guy depotman's Avatar
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    Vert Mastery Workout - 6-24-10

    Front Squat - 45 x 5 x 2, 65 x 5, 85 x 5, 105 x 5, 120 x 4 x 4
    Lunge - 65 x 5 x 5
    Single Leg Hypers - BW x 5 x 3
    Paused Jump Squats - 25 x 3 x 6
    Reactive Split Squats - 45 x 4 x 4

    Additional Work -
    Barbell Curls - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2

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