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Thread: Small guy's online lifting journal

  1. #76
    Small guy depotman's Avatar
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    Upper Bdy Workout 06-25-10

    Bench Press - 45 x 6 x 2, 75 x 6, 95 x 6, 105 x 6, 115 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, 125 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.

  2. #77
    Small guy depotman's Avatar
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    Upper Bdy Workout 06-29-10

    Bench Press - 45 x 6 x 2, 65 x 6, 85 x 6, 105 x 6, 125 x 2, 140 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, 125 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.

  3. #78
    Senior Member Drew92's Avatar
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    Nice lifting. It seems like you have your ego in check and will be better off in the long run, by spending the time learning the movements.

  4. #79
    Small guy depotman's Avatar
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    Quote Originally Posted by famous636 View Post
    Nice lifting. It seems like you have your ego in check and will be better off in the long run, by spending the time learning the movements.
    Thanks. My lifting is all over the place routine and program wise. I haven't been able to do many lower body workouts as I have had several lower body injuries in the past couple months.

    Regardless of all that my strength and apperance has gotten better and I love working out so things are looking good imo.
    Last edited by depotman; 07-08-2010 at 01:20 AM.

  5. #80
    Small guy depotman's Avatar
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    Arm workout for Sat 7-3-10

    A1 Close Bench 45 x 10, 55 x 10, 65 x 8, 130 x 4/4/4/4/4

    A2 Pull Ups (warm ups not listed) Body Weight x 5/5/5/5/4

    B1 Dips BW x 8/8/8/8

    B2 Curls Wide Grip 50 x 9/8/9/9

    C1Overhead Tricep Extensions 25 x 15/15

    C2 Hammer Curls 15 x 12/12

    DB Raises 15 x 11/11/11

    DB Shrugs 60 x 12, 70 x 10
    Last edited by depotman; 07-08-2010 at 01:13 AM.

  6. #81
    Small guy depotman's Avatar
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    Workout for 07-06-10

    Incline DB Press 15 x 8, 20 x 6, 25 x 5, 30 x 5, 35 x 5/5/5, 40 x 5/5

    Flat DB Fly 15 x 10, 20 x 9/10

    Seated Hammer Strength Press 45 x 12, 35 x 12/10

    Crossovers 40 x 15, 30 x 15/15

    Flat DB Press 30 x 10/12/12

    Band Pull Aparts 3 x 12/12/12

    Leg Raises BW x 20/16/16
    Last edited by depotman; 07-08-2010 at 01:16 AM.

  7. #82
    Small guy depotman's Avatar
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    Arms Workout for 7-11-10

    A1 Close Bench 45 x 10, 55 x 10, 65 x 8, 130 x 6/6/6/5/5

    A2 Pull Ups (warm ups not listed) Body Weight x 5/5/5/5/4

    B1 Dips BW x 8/8/8/8

    B2 Curls Wide Grip 50 x 12/12/10/9

    C1Overhead Tricep Extensions 25 x 15/15/15

    C2 Hammer Curls 15 x 12/12/12

    DB Raises 15 x 11/11/11

    DB Shrugs 60 x 12, 70 x 10
    Last edited by depotman; 07-15-2010 at 01:02 PM.

  8. #83
    Small guy depotman's Avatar
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    Workout for 07-15-10

    Flat DB Flys 20 x 10/10/12/12/15

    Incline DB Bench Press 35 x 10/8/8

    Flat BB Bench Press 95 x 12/10, 85 x 10

    Low Incline DB Flys 15 x 15/12/12

    Crossovers 20 x 20, 30 x 20

    Band Pull Aparts 3 x 12/12/12

    Sit Ups BW x 10/10/10

  9. #84
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    Arm workout for 7-19-10

    A1 Close Bench 45 x 5 X 2, 65 x 5, 85 x 4, 130 x 6/6/6/5/4

    A2 Pull Ups (warm ups not listed) Body Weight x 6/6/6/5/5

    B1 Dips BW x 8/8/8/8

    B2 Curls Wide Grip 50 x 11/11/9/9

    C1Overhead Tricep Extensions 30 x 15/15/15

    C2 Hammer Curls 20 x 9/9/9

    C3 Leg Raises BW x 20/15/15

    D1 DB Raises 20 x 10, 15 x 10/10

    D2 Body Squats x 10/10/10

  10. #85
    Small guy depotman's Avatar
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    Shoulders workout for 7-21-10

    Machine Shoulder Press 25 x 8/8/8

    Front Alternate Raises 10 x 20/20, 12.5 x 20 (need more weight next time)

    Seated Side Lateral Raises 12.5 x 12, 10 x 12/12

    Rear Delt Machine 20 x 11/11/10

  11. #86
    Small guy depotman's Avatar
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    Chest Workout (3) for 07-21-10

    Flat DB Press 30 x 8, 40 x 8/10, 35 x 10/12

    Peck Deck 30 x 10, 50 x 10/10

    One Arm DB Press of Medicine Ball EA 25 x 12/12/12

    Incline DB Press 35 x 10, 30 x 10/9

    Machine Press (chest) 75 x 15/15

    Leg Raises BW x 25/20
    Last edited by depotman; 07-22-2010 at 06:59 AM.

  12. #87
    Small guy depotman's Avatar
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    Chest Workout #1 for 07-26-10

    Flat DB Press 50 x 5, 55 x 5, 50 x 5

    Incline DB Press 30 x 8/8

    Flat Flys 20 x 10/8/9

    Hammer Press 25 x 12/10/10

    Cable Overs 20 x 15, 22.5 x 15, 20 x 15

    Quad Blast x 1, x 1 - 1A. x 20, 1B x 20, 1C x 20, 1D x 8.

  13. #88
    Small guy depotman's Avatar
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    Shoulder Workout #1 for 07-27-10

    Dumbell Shoulder Press 10 x 10/10/10/10

    Bent DB Laterals 10 x 10, 15 x 10, 10 x 10

    2 Arm Cable Side Laterals Bottom Peg 10 x 10, 7.5 x 10, 5 x 1

    Standing One Arm DB Press W/ Hammer Grip 10 x 15/15/15

    Front Alt. DB Raises 10 x 12, 15 x 10/10

    Core Blast x 2 - 1A. x 26/24, 1B x 24/20, 1C x 19/20, 1D x 20/20.

  14. #89
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    Arms Workout #1 for 07-28-10

    Triceps Pushdowns 60 x 13,70 x 10/10, 50 x 12/12

    One Arm DB Extensions 10 x 10/10/10

    Overhead Rope 20 x 15/15/12

    Reverse Grip One Arm Pushdowns 10 x 10/10/12

    2 Arm Preacher Machine 50 x 12, 60 x 8/8

    Standing Barbell Curls 40 x 10, 30 x 9/8

    High Cable Concentration Curls 20 x 15/15/15 EA

    One Arm Zottman Curls 12.5 x 10/10/10

  15. #90
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    Chest and legs (vertical jump) workout for 8-1-10

    Chest Workout # 2

    Incline BB Press 135 x 4, 115 x 4, 85 x 8

    Flat Flys 30 x 6, 20 x 10/10/10

    Hammer Press 50 x 10/10/10

    Pec Dec 40 x 15, 30 x 13/10

    Flat DB Press 32.5 x 12/10/11

    Legs

    Front Squat 115 x 4/4/4/4

    Lunges 60 x 5/5/5/5/5 (each leg)

    Single Leg Hypers BW x 3/3/3/3/3 (each leg)

    Paused Jump Squats 25 x 6/6/6

    Reactive Split Squats 40 x 4/4/4/4 (each leg)
    Last edited by depotman; 08-02-2010 at 01:09 PM.

  16. #91
    Small guy depotman's Avatar
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    Shoulder Workout #2 for 08-2-10

    Seated Side Laterals 10 x 11/10/10, 7.5 x 12/12

    Rear Delt Machine 20 x 13/13/13

    Dumbell Shoulder Press 10 x 15, 12.5 x 12/12

    One Arm DB Swings Front 30 x 15/13/15 ES

    One Arm Side Lateral Throws 25 x 12/12/12 ES

  17. #92
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    Arms Workout #2 for 08-03-10

    Incline alternate Curls 20 x 6, 12.5 x 11/10, 10 x 12/12

    One Arm Preacher Left 15 x 15, 25 x 8/8, Right 25 x 9/10/8

    One Arm Concentration Curls 20 x 12/12/12

    Alternate Hammer Curls 15 x 10/10/10

    Overhead Rope Stirp 50 x 6, 10 x 3, 30 - 20 - 10

    One Arm DB Extensions 10 x 10/8/10

    One Arm Pushdowns 20 x 12/12/12

    Lying Tricep Extensions 7.5 x 12/12/12
    Last edited by depotman; 08-08-2010 at 11:10 PM.

  18. #93
    Small guy depotman's Avatar
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    Chest Workout #3 for 08-08-10

    Flat DB Press 40 x 9/8/8/9

    Flat Flys 25 x 10/10/10/10

    Incline DB Press 25 x 12/12/12

    SB Lying One Arm DB Press 30 x 12/12/12

    Cable Crossovers 22.5 x 15, 30 x 9/8

  19. #94
    Small guy depotman's Avatar
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    Chest Workout - 5-09-11

    Flat DB Press 25 x 5/5/5/5/5
    Incline DP Press 20 x 10/8/8
    Flat Flyes 20 x 10/10/10
    Cable X-overs 20 x 12/12/12
    Last edited by depotman; 05-21-2011 at 03:28 PM.

  20. #95
    Small guy depotman's Avatar
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    Arms Workout 5-10-11

    Tri Pushdowns - 50 x 9/11/10, 40 x 12
    One Arm DB Ext - 12.5 x 8, 10 x 8/8
    Overhead Rope - 20 x 13/12/12

    2 Arm Preacher 20 x 40/10/10
    Standing BB Curl 30 x 10/10, 20 x 10
    High Cable Concentration Curls 20 x 10/10/10

  21. #96
    Small guy depotman's Avatar
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    Back to Starting Strength for a bit, to build up some overall strength.

    Workout for 9-17-11

    Squat
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    135 x 3

    Bench
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    115 x 5 x 3

    Dead Lift
    45 x 5 x 5
    95 x 4
    135 x 5
    Working Sets
    165 x 5

    Dips
    BW x 5
    BW x 5
    Last edited by depotman; 09-26-2011 at 08:30 PM.

  22. #97
    Small guy depotman's Avatar
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    Workout for 9-24-11

    Squat
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    135 x 5 x 3

    SOHP
    20 x 5
    30 x 5
    Working Sets
    50 x 5, 50 x 6, 50 x 10

    Power Clean
    45 x 5
    85 x 5
    Working Sets
    95 x 5 x 3

    Pull Ups
    BW x 6
    BW x 5

    Leg Raises
    BW x 16
    BW x 10
    Last edited by depotman; 09-25-2011 at 01:22 PM.

  23. #98
    Small guy depotman's Avatar
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    Workout for 9-26-11

    Squat
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    140 x 5 x 3

    Bench
    45 x 5
    75 x 5
    95 x 5
    Working Sets
    135 x 5/4, 125 x 5

    Dead Lift
    45 x 5
    95 x 5
    135 x 5
    Working Sets
    185 x 5

    Dips
    BW x 7
    BW x 5

    Leg Raises
    BW x 17
    BW x 15

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