Jan 4th, 2012
Squat 45x5 95x3 120x1 145x3 145x3 145x2
Standing OH Press 20x5 45x3 65x1 90x5 90x4 90x3 90x3
T-bar Row 25x5 75x5
December 6th, 2012:
Bench Press 45x5 95x3 120x1 145x3 145x3 145x2 145x1 145x1
Dumbell Curls 80x2 80x2 80x2 80x1 80x1
Chin-ups BWx5 BWx5 BWx5
Comments: Wow, tough to curl 40 lb dumbells, I really got stuck.
I think you might have taken low reps to heart a bit early. You are progressing and that's great, but remember that 5 reps will be better for hypertrophy than singles, so at your stage I'd try to stick to 5s as much as possible. It will help you build more muscle, and that's what you need right now.
Jan 11th, 2012
Bench press 45x5 95x3 120x1 145x3 145x3 145x3 145x1 145x2
Squat 45x5 95x3 120x1 145x3 145x2 145x2
DB Curls 80x3
Barbell Curls 60x8 60x5
Jan 13th, 2010
Standing OH Press 20x5 45x3 65x1 90x5 90x5 90x4
Lying T-Bar Row 25x5 45x3 55x1 80x5 80x5 80x3
DB Curl 80x2 80x2 80x1
Comments: See, I can get 5 reps!
Jan 16th, 2012
Bench Press 45x5 95x3 120x1 145x4 145x4 145x3 145x3
Squat 45x5 95x3 120x1 145x4
DB Press 80x3 80x2 60x6 60x4
Comments: Pulled a muscle doing a clumsy rep and had to stop squats, will try again on Wednesday. Bench press is progressing...
Last edited by Eric Cartman; 01-16-2012 at 06:00 PM.
January 18th, 2012
Standing OH Press 20x5 45x3 65x1 95x3 95x3 95x3 95x2 95x2
Squat 45x5 95x3 120x1 145x3 145x2 145x2
Wide Grip Pull-up: BWx2 BWx2 BWx2 BWx1
Comments: I'm sure squat will be 3x5 soon... just hitting failure really fast for some reason.
Bench Press 45x5 95x3 120x1 145x2 145x2 145x1 145x1
DB Curls 80x1 80x1 80x1
DB Bench Press 110x5 100x8 100x6
DB Curls 50x12 60x6 60x5
Chin ups BWx1 BWx1
Comments: Muscles were sore and not at full recovery today, so I deloaded to get in some reps so the day would not be wasted.
Last edited by Eric Cartman; 01-20-2012 at 01:52 PM.
January 22nd, 2012
Squat 45x5 95x3 120x1 145x5 145x3 145x3 145x2 145x2
Standing Press 20x5 45x3 60x1 95x4 95x4 95x3 95x2 95x2
Lying T-Bar Row 25x5 45x3 55x1 80x5 80x5 80x5
Comments: I'm making progress!!!!
Jan 31st, 2012
Bench Press 45x5 95x3 120x1 145x4 145x2 145x3 145x2 145x1
Squat 45x5 95x3 120x1 145x2 145x2 145x2 145x1 145x1
DB Curls 80x1 80x1
BB Curls 70x5 70x5 70x5
Standing OH Press 20x5 45x3 65x1 95x3 95x3 95x3 95x1 95x2
Lying T-bar Row 25x5 45x3 65x1 85x3 85x3 85x3 85x1 85x1
BB Curls 80x2 80x2 80x1 70x5 50x8
Feb 8th, 2012
Bench Press 45x5 95x3 120x1 145x4 145x2 145x2 145x2 145x1
Squat 45x5 95x3 120x1 145x3 145x3 145x3 145x1
BB Curls 80x3 80x3 80x2
Comments: My doctor thinks I may have low adrenal function, is looking into supplements. My blood pressure is very low also. Maybe this explains some of my lack of strength progress.
Feb 10th, 2012
Standing OH Press 20x5 45x3 65x1 95x5 95x3 95x3 95x2 95x2
Seated Low Cable Row 45x5 135x5 135x5 135x6
BB Curls 80x2 80x2 80x1
Last edited by Eric Cartman; 02-10-2012 at 05:01 PM.
Feb 12th, 2012
Bench Press 45x5 95x3 120x1 145x5 145x3 145x3 145x2 145x2
Leg Press 90x8 140x5 140x5 140x5
Squat 145x1 135x3
Chin-ups bwx5 bwx5 bwx5 bwx3
Tricep Pulldown 110x5 110x5 120x1 130x1 140x1
DB Curl 80x2 80x2
Comments: Going to have to deload squat, I've hit some weird sort of plateau and have to start over and work back up to it. Hope it only takes a week.
Feb 15th, 2012
BB Curls 80x5 80x3 80x3 80x2 80x2
Standing OH Press 20x5 45x3 65x1 95x4 95x3 95x2 95x2 95x1
T-Bar Rows 24x5 45x3 55x1 85x3 85x3 85x3
Seating Low Cable Row 150x3
Feb 17th, 2012
Squat 45x5 95x3 115x1 135x4 135x4 135x3 135x1
Bench Press 45x5 95x3 120x1 145x3
DB Press 100x10 120x5 130x3
Assisted Dips 40x5 25x5
Calf Lifts 45x5 90x5 115x5 115x5 115x5
Comments: Having some health issues, but IM NOT GIVING UP!!
Feb 19th, 2012
OH Standing Press 20x5 45x3 65x1 95x5 95x4 95x4 95x2 95x2
Seated Cable Row 40x5 90x3 100x1 120x1 150x5 150x5 150x5
BB Curls 80x6
Feb 21st, 2012
DB Bench Press 40x5 80x3 120x1 140x3 140x2 140x2 140x2 140x1
BB Curls 80x4 80x4 80x4 80x3 80x3 80x2
New Record on Curls!!
Switching to Dumbell Press for a few sessions, then back to regular bench press. Lets see if that helps...
Several months ago I couldn't even do 1 rep with some of these weights and exercises, so its definitely going the right way.
Perhaps I could attribute that to Nitrean and Results - but really, I just attribute it to willpower and want. That, and sometimes, I get ahead of myself and just try weight I never have tried before. I don't really care if I fail...that's what spotters or a safety catch is for.
If you are going to try and progress, do it in small increments each week IMO
I also agree that weekly consistency is key. I'm having to miss weeks because of medical problems I'm having... they might be putting me on adrenal medication soon.
The journal may be put on hold for a while, until I get things sorted out, bare with me!!!!
Feb 29th, 2012
DB Bench Press 40x5 80x2 100x1 140x3 140x2 140x2 140x2 140x2
BB Curls 80x3 80x3 80x3
March 4th, 2012
Dumbbell Bench Press 40x5 80x3 100x1 140x4 140x2 140x3 140x2 140x2
Squat 45x5 95x3 115x1 135x3 135x2 135x1 120x1 115x2 (dont ask)
BB Curls 80x5 80x4 80x3
DB Curls 80x1