Here is about 1 1/2 month up-date. Pics coming soon.
Strength is up. I think alot of that is just getting back into it.
Weight at 209 .Height still at 5’5 though.lol
Excercises are done 5x5’s
Bench- 220
Bench Dumbell 75 each arm
Squat- 310
Dips 3 sets of 10
Leg Presses- 410
Standing Military Press-120 (bad shoulders, working through it)
Bent over rows Barbell-130
Chin ups 5x5
Dead lifts(starting this week)
Going to max out Monday, let u know how it goes.
He looks like he’s around the 18-20% mark easily. The weight you’re using isn’t bad for being away from the gym and working your way back into things and adding deads to your revised routine should help out quite a bit. Given where you’re at now I’d focus on building muscle and upping the weights and not worry as much about the bf% I’m sure you know the whole shpeil about how muscle burns more calories at rest and upping your muscle mass will make it easier to drop the fat.
So here are my 1 rep max numbers for these exercises.
Bench. 265
Squat. 370
Deadlift. 295
Barbell curl. 125
Just checkin in with my numbers… This is more or less to keep a history.
Weight is at 205 yesterday
5x5 numbers
Bench 235
BB Curls 110
Deadlifts 230
Squats 320
Pull Ups 5x5
Decline Bench 180
DB Press 80 each arm
Bent over row DB 70 each arm
Standing Milatary Press 145
No real cardio except the tredmill every once in awhile. And football on Sundays for 3hrs. Been neglecting the abs…Still a lil pudgy in the mid section but getting bigger an tone-ing everywhere else. But my diet has improved 85%.
Why do you have 4 push exercises but only 2 pull exercises? And you should probably drop the leg presses for something else… perhaps glute-ham raises.
any suggestions on the pull movements? I also do other exercises but those were jus the main ones. I do tri push downs an skull crushers. I do leg ext an leg curls also. I do dips and cable claps. Any feedback or suggestions is welcomed.
Drop the extension and curls. Check out CD’s Hamstrings From Hell article for good hammie exercises. Your quads get hit enough with squats, lunges, deads, step-ups, etc.
You can implement high pulls or other quasi-olympic movements for pull exercises, and there are plenty of row variations.
[quote]Lil J76 wrote:
any suggestions on the pull movements? I also do other exercises but those were jus the main ones. I do tri push downs an skull crushers. I do leg ext an leg curls also. I do dips and cable claps. Any feedback or suggestions is welcomed. [/quote]
Dude, check out Chad Waterbury’s TBT (Total Body Training). It is basic, and yet very intense. I went from doing a long complicated workout much like yours to doing TBT and saw great results. It uses mostly compound movements and balences everything out very well. Check it out.
DD
Just an update, I have not been consistant with the gym or my diet lately. I have been consistant for the last two months though in the gym. Trying to get my diet back to normal.I get to the gym at least 4 times a week and my workouts can last anywhere from a hour to about 2.
Weight is at 203 yesterday
5x5 numbers
Bench 250
BB Curls 110
Deadlifts 275
Squats 320
Pull Ups 5x5
Decline Bench 225
DB Press 85 each arm
Bent over row DB 75 each arm
Sittind DB Milatary Press 70 each arm.
Just an update, I have not been consistant with the gym or my diet lately. I have been consistant for the last two months though in the gym. Trying to get my diet back to normal.I get to the gym at least 4 times a week and my workouts can last anywhere from a hour to about 2.
Weight is at 203 yesterday
5x5 numbers
Bench 250
BB Curls 110
Deadlifts 275
Squats 320
Pull Ups 5x5
Decline Bench 225
DB Press 85 each arm
Bent over row DB 75 each arm
Sittind DB Milatary Press 70 each arm
Kind of been mixing it up a little bit to get out of this funk I am in. But here are my numbers.
I have been mixed up about what I want to do anymore. But I just realized I want to get strong and healthy. Oh yeah and look good. I want to stay around 200-210 area and get a little leaner. I will post some pics tonight hopefully for you guys to disect. This site has given me great motivation. Thanks.
As of yesterday 200lbs
5x5 workout scheme
Bench-255
Deadlift-pulled 340 for 3reps after doing 275 5x5
Squat-300lbs not looking to go high anymore, my max is 400lbs though.
DeclineBench-245
Incline Dumbell Press-90 each arm
Pullups-5,6,5,7,7, getting there.
Dips-10x15x10x10
Here you go.
Upper body.
upper body 2.
back upper…duh.
lower body.
Lower body 2.
Just an update for myself,as of the week of Sept 25th thru Sept 30 2006. Weight at 202lbs
Trying new routine, 4 day split. Also doing abs routine after every other workout and doing minimal carido opposite ab days.
Will stay at current weights until I get all sets for 8 reps for the sets I am not getting 8 full reps. Less than 60 second rest in between sets.
Mon:
Flat Bench 5x8
1.230x8 2.245x8 3.265x3 4.275x3 5.285x2
Incline DB Press 4x8
1.85 2.90x5 3.90x5 4.95x4
Flat DB Flyes 4x8
1.35x8 2.40x8 3.45x8 4.50x8
Close Grip Bench 4x8
1.145x8 2.165x8 3.165x8 4.165x5
Straight BB Curl 4x8
1.80x8 2.90x8 3.100x8 4.100x8
Close Ez Bar Curl 4x8
1.80x8 2.90x8 3.100x8 4.110x8
Tues:
Squat 5x8
1.225x8 2.225x8 3.275x8 4.315x8
Leg Press 4x8
1.315x8 2.405x8 3.495x8 4.585x8
Dead Lift 4x8
1.225x8 2.315x8 3.315x8 4.315x8
Leg Ext 4x8
1.135x8 2.145x8 3.145x8 4.160x8
Leg Curls 4x8
1.120x8 2.120x8 3.120x8 4.130x8
Thursday:
Cable Pull Downs 4x8
1.140x8 2.140x8 3.140x8 4.140x8
Reverse BB Rows 4x8
1.100x8 2.100x8 3.100x8 4.100x8
DB Row 4x8
1.80x8 2.80x8 3.80x8 4. 80x8
BB Shrugs 4x8
1.145x8 2.145x8 3.145x8 4.145x8
Rear Shrugs 3x8
1.145x8 2.145x8 3.145x8
Saturday:
Rear Military Press 5x12
1.95x12 2.95x12 3.95x12 4.95x12
Front Military Press 5x12
1.115x12 2.115x12 3.115x12 4.115x12
Bent Over Lats 4x12
1.25x12 2.25x12 3.25x12 4.25x12
Nose Breakers 4x8
1.40x8 2.40x8 3.40x8 4.40x8
Dips 4x8
Tricep Pushdowns 4x8
1.75x8 2.75x8 3.75x8 4.75x8
just to let you know you might get a little flamed for including a barbell curl max with your core lift maxes. keep working and lifting heavy. maybe change up your nutrition and eating habits to help you towards your goals.
Thanks E for the response, but I don’t think there would be a reason to get flamed. I am not asking anything out the ordinary, I am just posting to keep track of things. Responses and opinons are great and welcomed. And I guess if some feel the need to flame thats fine to.
I am just here to do me, and thats all I am gonna do. I can’t really be to concerned about some cats talking shit. Also that post was Oct of 05. But yeah , I am working on my eating habits(need to eat more)and being consistent getting to the gym.