Trying to increase my squat and deadlift and just gain all over mass. I actually started lifting again on September 1st, and I’ve gained 13 pounds since then.
Starting numbers
Squat: 225x2
Deadlift: 275x2
Bench: 145x4
Current Weight: 173 lbs.
Tuesday- 10/27/09
Squats
Warmup
135x5
185x4
Work set
210x4
210x3
210x3
210x3
210x2
Struggled to squat the wight for 5 reps, but I still did 15 reps.
Pull-ups
bwx7
bwx6
bwx4
bwx3
DB Incline Bench Press
45x8
45x8
50x7
BB Bench Press
115x5
115x5
135x5
135x5
135x5
DB Flyes
25x6
25x6
30x4
25x6
Incline DB curls
25-2x12
Wednesday- 10/28/09
Deadlifts
135x5
185x5
225x5
BW Dips
x7
x7
x7
CG bench press
115x5
115x5
125x5
Military Press
100x5
100x4
90x5
Delt Triad Superset- 15lbs
Lat raisesx8
front raisesx8
db pressx8
Repeat three times
Thursday-10/29/09
Squats
Warm up
135x5
185x5
Work set
215x5
215x5
215x3
215x2
Cable Close Grip Lat Pulldown
105x8
105x8
120x8
135x6
Face Pulls
80x8
90x8
90x8
Chest Supported Rows-80 lbs each side
x8
x8
x8
Single Arm
x6 each
Barbell Shrugs
135x12
155x10
Friday-10/30/09
Off day
Pulled all the weeds in my backyard.
Playing basketball later.
Saturday-10/31/09
DB Incline Bench Press
50x8
50x8
55x8
Neutral Grip Pullups
bwx7
bwx5
bwx5
bwx3
Flat bench flyes
25x8
25x8
30x8
30x8
Incline DB bicep curls
25x8
25x8
25x6
DB Bench Press
60x8
60x8
65x6
60x7
BB bicep curls
Narrow: 50x8
Normal Grip: 50x6
Sunday-11/1/09
Squat
220x4
220x4
220x3
220x3
Military Press
100x5
100x5
100x5
Tricep Pressdown
50x8
50x8
40x8
Front Raises (single arm)
20x8
20x8
20x8
Shoulder Press
50x7
45x8
45x8
Deadlifts
135x5
185x5
225x5
Monday-11/2/09
DB Rows
55x8 (each)
60x8
60x8
60x8
Face Pulls
90x10
100x8
100x8
110x8
Lat Pulldown
120x8
120x8
Narrow Grip
120x8
120x8
Bent Rows
95x8
105x8
105x6
105x5 (fuck)
Narrow Grip Cable Rows
90x10
90x10
105x8
Tuesday-11/3/09
Squat
225x3
225x3
225x2
225x2
225x2
Bench Press
135x5
135x5
135x5
140x3
Incline DB Bench Press
50x8
50x8
DB flyes
25x8
30x8
30x8
30x6
High to low cable crossovers
25x6
25x6
25x6
Pull Ups
bwx7
bw+5x5
bwx5
bwx3
BB curls
60x8
60x8
Power Cleans
95x4
115x5
Wednesday-11/4/09
military Press
95x5
Push Press
105x5
105x5
105x5
110x5
Dips
bwx6
bwx6
CG Bench Press
115x6
115x6
115x6
DB shoulder Press
45x8
45x8
Lateral raise/front raise superset
15x8/15x8
15x8/15x8
Tricep Pressdown
50x12
50x10
60x10
Shrugs
135x12
185x10
Thursday-11/5/09
Squats
230x3
230x3
230x3
230x2
230x3
Deadlifts
135x5
185x5
235x5
Narrow Grip Lat Pulldowns
120x8
135x6
135x6
135x6
Rear delt raises
10x7
10x7
10x7
Face Pulls
90x8
100x8
110x8
100x8
Hyperextensions
x8
+45x8
+45x8
Leg Lifts (straight&bent)
x10 bent
x5 straight
x10 bent
x6 straight
Friday-11/6/09
Off day
Played basketball and did some jump rope work.
Saturday-11/7/09
Bench Press
140x5
140x5
140x5
Incline DB Bench Press
50x8
45x8
Flat DB flyes
30x8
30x8
30x8
Pull ups
bw 5x7
bw 5x5
bw 5x5
bw 5x3
bwx3
BB Bicep Curls
60x8
60x8
Hammer Curls
30x6
25x10
Flat DB bench press
65x5
Sunday-11/8/09
Crappy Workout today. Not worth logging.
Monday-11/9/09
DB Rows
60x8
60x8
60x8
Rear Delt Raises
10x8
10x8
15x6
15x6
Lat Pulldown
120x8
120x8
135x6
0==0 bar
120x8
135x8
Tuesday-11/10/09
Bench Press
145x5
145x5
145x5
Flat DB Flyes
30x8
30x8
30x8
Incline DB bench press
50x8
55x8
50x10
Neutral Grip pull ups
bw 5x7
bw 10x5
bw 10x5
bw 10x3
Bicep Curls
60x8
60x8
High to low cable flyes
25x8
25x8
No workout today
Yard Work
Can’t squat at the moment due to lower back injury.
Push Press
125x5
125x5
125x5
Lateral raises
20x8
20x8
Front Raises
20x8
20x8
BW dips
x8
x8
x8
Cable crunches
70x10
80x10
80x10
Leg raises
x10
x10
Friday-11/13/09
DB rows
65x8
65x8
65x8
Pull ups(first time doing these with an overhand grip; so weak)
x5
x3
x2
Face Pulls
90x10
110x10
100x10
Chest supported rows
80(each side)x8
80x8
100x8
3 hours of basketball
weight today: 175 lbs.
[quote]bluefingas wrote:
Friday-11/13/09
DB rows
65x8
65x8
65x8
Pull ups(first time doing these with an overhand grip; so weak)
x5
x3
x2
Face Pulls
90x10
110x10
100x10
Chest supported rows
80(each side)x8
80x8
100x8
Shrugs
135x12
185x12
3 hours of basketball
weight today: 175 lbs.[/quote]
Saturday-11/14/09
DB Bench Press
70x5
70x5
70x5
Neutral Grip Pull ups
bw 10x6
bw 10x6
bw 10x5
bw 10x3
BB Incline Bench Press
115x6
125x5
115x5
DB flyes
30x8
35x8
30x8
30x8
Reverse BB curls
40x8
40x8
Cable Curls, DB curls, BB curls, whatever.