Just started to workout with my friend figured i would write what were lifting to track long term progress.
Some stats thus far
Me
Age: 18
Height:5,10
Weight:190lbs
Friend
Age: 20
Height:5,7
Weight:205
Starting lifts
Me
Bench:125
Squat:145
Friend
Bench:180
Squat:275
Edited
Monday: chest/back
BB incline bench
Me:
45x12
65x8
95x6
Friend:
65x12
95x8
115x6
BB flat bench
Me:
45x12
65x8
80x4
95x10
Friend:
65x12
95x8
115x4
135x10 (really pushed the last few out)
Lat pull-down machine
Me:
60x12
90x8
120x4
90x12
Friend:
75x12
105x8
135x4
105x12
Cable rows (didn’t like these prefer free weight)
Me:
2(stacks)x12
2.5(stacks)x8
3(stacks)x12
Friend:
3(stacks)x12
3.5(stacks)x8
4(stacks)x12
Reverse pecs Dec
Me:
2(stacks)x12
3(stacks)x6
4(stacks)x6
Friend:
4(stacks)x12
5(stacks)x6
6(stacks)x6
Still tweaking with the warm-up sets on the machine exercises and was suppose to add a third warm up set to incline press.
Will replace cable rows with a free weight row next week, just didn’t feel the cables really hitting our back.
Wednesday: Legs
Standing calf raise machine
Me:
10(stacks)x15
12(stacks)x15
14(stacks)x15
16(stacks)x15
Friend:
13(stacks)x15
15(stacks)x15
17(stacks)x15
19(stacks)x15
lying leg curl machine
Me:
3(stacks)x15
4(stacks)x15
6(stacks)x11
Friend:
4(stacks)x15
5(stacks)x15
6(stacks)x15
BB Back Squats
Me:
45x12
65x10
95x8
115x8 (didn’t go to parallel on last reps)
Friend:
95x12
135x10
185x8
225x8
Widow Maker BB Back Squats
Me:
85x5 (pause)
85x2 (pause)
85x4 (pause)
85x6 (pause)
85x3
Total 20 reps
Friend:
135x20 (no pauses)
Total 20 reps =/
Need to work on adjusting the proper height for the standing calf raise machine.
My friend needs to go heavier on the Widow makers by a long shot.
And i couldn’t even make the walk home in one shot after today, needed to stop and rest lol.
Thursday: Delts,Traps
Smith High incline presses
Me:
45x12
65x8
95x4
115x4 (need to lower the weight)
Friend:
45x12
65x8
95x4
115x12 (was very difficult set for him)
DB Lateral raise
Me:
5x15
10x10
15x8
Friend:
10x15
15x10
17.5x15
Reverse pecs deck
Me:
3(stacks)x15
4(stacks)x10
5(stacks)x5
6(stacks)x0 (I just crapped out here)
Friend:
4(stacks)x15
5(stacks)x10
6(stacks)x5
7(stacks)x11
BB Shrugs
Me:
95x12
115x9
135x6
155x7 (lost grip)
Friend:
95x12
115x9
135x6
185x8 (lost grip)
Weighted crunch machine
Me:
60x12 (to light)
75x12
85x12
Friend:
75x12
80x12
85x12
Still figuring out our ideal working sets and warm up sets.
Friday: Arms
in-human smith presses
Me:
45x12
85x8
95x4
115x6
Friend:
45x12
95x8
115x4
135x12
PJR’s
Me:
35x15
40x10
55x5
40x15
Friend:
40x15
45x10
55x5
45x15
pushdowns
Me:
50x15
60x10
70x15
Friend:
70x15
80x10
90x12
BB EZ curls
Me:
30x15
40x10
40x5
Friend:
30x15
40x10
55x5
50x12
one-arm DB preachers
Me:
20x12
25x8
Friend:
20x12
25x8
pinwheels
Me:
10x15
15x10
20x12
Friend:
10x15
15x10
20x12
Monday: chest/back
BB incline bench
Me:
45x10
55x10
65x10
75x10
Friend:
45x10
65x10
95x10
115x10
BB flat bench
Me:
45x10
65x10
85x10
100x2 (just failed…)
Friend:
65x10
95x10
115x10
140x6 (kept hitting the pins threw him off his game…)
Lat pull-down machine
Me:
45x12
60x12
75x12
90x12
Friend:
60x12
75x12
90x12
105x12
T bar rows
Me:
45x12
45x12
45x12 (was to wiped out to increase weight on these)
Friend:
45x12
55x12
70x12
Reverse pecs Dec
Me:
2(stacks)x12
3(stacks)x12
4(stacks)x12
5(stacks)x9 (to tired)
Friend:
2(stacks)x12
3(stacks)x12
4(stacks)x12
5(stacks)x12
6(stacks)x12
Me and my friend just got back from vacation of binge drinking on Saturday night, so we missed last weeks workout and that’s probably why our lifts didn’t go up much…gonna get back on track and really set some new Pr’s next week.
However this week does give us a chance to fix our warm up sets appropriately. Were also trying more reps with our warm up sets. Hopefully we wont have that deep soreness we had the first week cause we were on vacation last week…but we probably will sadly.
Wednesday: Legs
Standing calf raise machine
Me:
10(stacks)x15
11(stacks)x15
12(stacks)x15
13(stacks)x15
Friend:
10(stacks)x15
11(stacks)x15
12(stacks)x15
13(stacks)x15
lying leg curl machine
Me:
3(stacks)x15
4(stacks)x15
5(stacks)x15
6(stacks)x15
Friend:
3(stacks)x15
4(stacks)x15
5(stacks)x15
6(stacks)x15
BB Back Squats
Me:
45x8
65x8
95x8
115x8
Friend:
95x8
135x8
185x8
235x8 (bad form to much rounding of the back)
Widow Maker BB Back Squats
Me:
95x4 (pause)
95x4 (pause)
95x4 (pause)
95x4 (pause)
95x4
Total 20 reps
Friend:
185x5
185x5
185x4
185x3
185x2
185x1
Total 20 reps (missed depth on one of these but ya he was hurting from the 50 lb increase)
We adjusted the height of the Calf raise machine and find them much harder now.
My friend needs to work on not rounding his back so much on his heavy sets cause he feels it a lot in his lower back.
Hey there.
Just to make it a little easier with the whole warm-up thing:
Say you’re doing BB Back Squats…
Try this next time (for you, not your friend):
458 good reps
755
953 (last warm-up)
125as many as you get (hopefully 4-8)
As for your buddy, it would be something like (we’ll use less weight on the top set first, gotta fix that rounded back issue… Tell him to widen his stance, don’t squat narrow-stance with knees out in front…
Use a wider stance, “sit” between your legs… Push the ground apart with your feet, keep your chest high…
Imagine it like picking up a medicine ball which is lying between your feet. Got to keep your low-back arched at all times. Go below parallel, but it doesn’t have to be ATG):
458 (make sure you get your form right here. On all warm-ups and not just the work sets…)
905
1353
1651 (last warm-up)
200* as many as possible, 4-8 hopefully. No low-back rounding there! Unless you don’t mind severely injuring your spine that is…
Another example… Lat pulldowns:
You (theoretically you only need 2 warm-ups here, like 8 and 6 reps or so… Your warm-up weights are just too close together otherwise… But if you want to do 4 total sets:
45x8
60x5
80x3 (last warm-up)
100(or whatever is closest on that machine)xas many as possible (hopefully within your goal rep-range)
Friend:
45x8
75x5
90x3
115xamap
Concentrate on getting the most out of your work-sets. Don’t fatigue yourselves unnecessarily via warm-ups.
Widowmakers usually look something like
weight * 8-12. first pause… another 2-3 reps, pause… rinse and repeat…
Rev. Pec Deck
You:
2 plates x 12
3 plates x 8
4 plates x 4
5 plates x as many as possible (try for 11-12 at least this time, you’ll manage)
Friend:
3 plates x 12
4 plates x 8
6 plates x 4
7 plates x amap
Etc.
Thursday: Delts,Traps
Smith High incline presses
Me:
45x12
65x12
75x12
95x12
Friend:
65x12
75x12
95x12
120x12
DB Lateral raise
Me:
10x15
12.5x15
12.5x15
Friend:
10x15
15x15
15x15 (couldn’t find plate mates)
Reverse pecs deck
Me:
3(stacks)x15
4(stacks)x15
5(stacks)x5
Friend:
4(stacks)x15
5(stacks)x15
6(stacks)x15
BB Shrugs
Me:
95x12
135x12
155x12
185x12
Friend:
95x12
135x12
185x12
225x9 (lost grip)
Weighted crunch machine
Me:
60x12
75x12
90x12
Friend:
60x12
75x12
90x12
Friday: Arms
in-human smith presses
Me:
45x10
65x10
75x10
95x10
Friend:
65x10
95x10
115x10
140x10
PJR’s
Me:
30x12
35x12
40x12
50x12
Friend:
35x12
40x12
45x12
50x12
pushdowns
Me:
40x15
50x15
60x15
Friend:
50x15
60x15
70x15
BB EZ curls
Me:
25x8
35x8
45x8
Friend:
45x8
65x8
75x8
one-arm DB preachers
Me:
15x12
20x12
25x12
30x12 (I kick ass at these)
Friend:
15x12
20x12
25x12
pinwheels
Me:
10x12
15x12
20x12
Friend:
10x12
15x12
20x12
Monday: chest/back
BB incline bench
Me:
45x10
55x10
65x10
80x10
Friend:
55x10
65x10
75x10
120x10
BB flat bench
Me:
45x10
55x10
65x10
100x7
Friend:
55x10
75x10
95x10
140x8
Lat pull-down machine
Me:
45x12
60x12
75x12
90x12
Friend:
60x12
75x12
90x12
105x12
T bar rows
Me:
45x12
50x12
60x12
Friend:
45x12
55x12
75x12
Reverse pecs Dec
Me:
2(stacks)x12
3(stacks)x12
4(stacks)x12
6(stacks)x12
Friend:
3(stacks)x12
4(stacks)x12
5(stacks)x12
7(stacks)x12
Wednesday: Legs
Standing calf raise machine
Me:
10(stacks)x15
11(stacks)x15
12(stacks)x15
14(stacks)x15
Friend:
10(stacks)x15
11(stacks)x15
12(stacks)x15
14(stacks)x15
lying leg curl machine
Me:
2(stacks)x15
3(stacks)x15
4(stacks)x15
7(stacks)x13
Friend:
3(stacks)x15
4(stacks)x15
5(stacks)x15
7(stacks)x15
BB Back Squats
Me:
45x8
65x8
85x8
125x4 (missed parallel on last 4 reps so i didn’t count them)
Friend:
95x8
135x8
155x8
245x8 (much better then his set of 235, he didn’t feel anything in his lower back it looked smooth to)
Widow Maker BB Back Squats
Me:
85x6 (pause)
85x5 (pause)
85x3 (pause)
85x3 (pause)
85x3 (pause)
(was not feeling good today so went lighter will bring sexy back next week)
Total 20 reps
Friend:
155x18
155x2
Total 20 reps (much better form, went lighter due to heavy top set and poor form the previous week)
Thursday: Delts,Traps
Smith High incline presses
Me:
45x12
55x12
65x12
100x12
Friend:
55x12
75x12
95x12
125x12
DB Lateral raise
Me:
5x15
10x15
15x15
Friend:
5x15
10x15
17.5x15
Reverse pecs deck
Me:
2(stacks)x15
3(stacks)x15
5(stacks)x15
Friend:
3(stacks)x15
4(stacks)x15
6(stacks)x15
BB Shrugs
Me:
95x12
135x12
155x12
195x8
Friend:
95x12
135x12
185x12
225x12
Weighted crunch machine
Me:
75x12
90x12
105x12
Friend:
75x12
90x12
105x12
Friday: Arms
in-human smith presses
Me:
65x10
75x10
95x10
105x10
Friend:
75x10
95x10
105x10
145x10
PJR’s
Me:
35x12
40x12
55x12
Friend:
40x12
45x12
70x12
pushdowns
Me:
40x15
50x15
70x15
Friend:
50x15
60x15
80x15
BB EZ curls
Me:
25x12
35x12
45x12
Friend:
35x12
45x12
65x12
one-arm DB preachers
Me:
10x12
15x12
30x12
Friend:
10x12
15x12
30x12
pinwheels
Me:
10x12
15x12
20x12
Friend:
10x12
15x12
20x12
did less sets this week with lighter warm ups. but did much better on top sets.
Monday: chest/back
BB incline bench
Me:
45x10
55x10
65x10
75x10 (Went light so i could go super heavy on bench)
Friend:
55x10
65x10
75x10
95x10 (Went light so i could go super heavy on bench)
BB flat bench
Me:
45x10
55x10
65x10
105x6
Friend:
55x10
75x10
95x10
155x7 (BOOOYAHHHH!)
Lat pull-down machine
Me:
45x12
60x12
75x12
105x12
Friend:
60x12
75x12
90x12
120x12
T bar rows
Me:
35x12
45x12
70x12
Friend:
45x12
55x12
90x12
Reverse pecs Dec
Me:
2(stacks)x12
3(stacks)x12
4(stacks)x12
6(stacks)x12
Friend:
3(stacks)x12
4(stacks)x12
5(stacks)x12
7(stacks)x12
Hopefully we will be able to use 155 on the bench next week without sucking on the incline
Wednesday: Legs
Standing calf raise machine
Me:
10(stacks)x15
11(stacks)x15
12(stacks)x15
15(stacks)x15
Friend:
10(stacks)x15
11(stacks)x15
12(stacks)x15
15(stacks)x15
lying leg curl machine
Me:
2(stacks)x15
3(stacks)x15
4(stacks)x15
8(stacks)x7
Friend:
3(stacks)x15
4(stacks)x15
5(stacks)x15
8(stacks)x12
BB Back Squats
Me:
65x8
75x8
125x8
Friend:
135x8
185x8
255x8
Widow Maker BB Back Squats
Me:
95x8 (pause)
95x6 (pause)
95x6 (pause)
(OWNED!)
Total 20 reps
Friend:
165x12
165x4
165X4
Total 20 reps
By the way… If you guys are trying to pm me, I can’t receive pm’s anymore it seems.
Gotta ask your questions in BOI or in my old training thread if you have any…
Thursday: Delts,Traps
Smith High incline presses
Me:
55x12
65x12
75x12
105x12
Friend:
65x12
75x12
95x12
130x12
DB Lateral raise
Me:
5x15
10x15
17.5x12
Friend:
5x15
10x15
20x15
Reverse pecs deck
Me:
2(stacks)x15
3(stacks)x15
6(stacks)x15
Friend:
3(stacks)x15
4(stacks)x15
7(stacks)x15
Shrugs Machine
Me:
7(stacks)x15
8(stacks)x15
9(stacks)x15
12(stacks)x15
Friend:
7(stacks)x15
8(stacks)x15
9(stacks)x15
12(stacks)x15 (To light)
Weighted crunch machine
Me:
75x12
90x12
Friend:
75x12
90x12
115x6 (Made my friend laugh and fucked up his set…lol!)
Switched to a Shrug machine because we prefer the neutral grip, we feel it hits the traps better.
Friday: Arms
in-human smith presses
Me:
65x10
75x10
95x10
115x10
Friend:
75x10
95x10
115x10
155x10
PJR’s
Me:
35x12
40x12
45x12
60x12
Friend:
45x12
50x12
55x12
75x12
pushdowns
Me:
40x15
50x15
80x15
Friend:
50x15
60x15
90x15
BB EZ curls
Me:
35x12
45x12
55x5
Friend:
45x12
55x12
75x12 (cheated up the last rep)
one-arm DB preachers
Me:
10x12
15x12
35x12
Friend:
10x12
15x12
35x12
pinwheels
Me:
10x12
15x12
25x11
Friend:
10x12
15x12
25x12
May have to go lighter on preacher Db curls, the form wasn’t great but we wanted to make progress.
Monday: chest/back
BB incline bench
Me:
45x10
55x10
65x10
95x10
Friend:
55x10
65x10
75x10
125x10
BB flat bench
Me:
45x10
55x10
65x10
105x7
Friend:
55x10
75x10
95x10
155x10
Lat pull-down machine
Me:
45x12
60x12
75x12
120x9
Friend:
60x12
75x12
90x12
135x12
T bar rows
Me:
45x12
55x12
75x12
Friend:
55x12
65x12
100x12
Reverse pecs Dec
Me:
3(stacks)x12
4(stacks)x12
7(stacks)x12
Friend:
4(stacks)x12
5(stacks)x12
8(stacks)x12 (last few reps were iffy)