Bench press
95x15
115x4
120x1
125x1
130x1
125x1
Didn’t bring the 130 pounds all the way to my chest last time and didn’t this time either, but was able to bring it lower than last time.
Skullcrusher
32.5x15
42.5x10
52.5x4
57.5x4
making some good progress … keep it up
Bench press
105x8
115x5
120x1
125x1
130x1
Still can’t get the 130 pounds all the way down.
Standing bb shoulder press
75x6
85x4
95x2
100x0
[quote]beginner1991 wrote:
making some good progress … keep it up[/quote]
Thanks.
Pullup
x12
x10
x7
Pullover
30x12
35x1x12
Straight arm pulldown
40x10
60x12
80x8
Bentover bb row
100x3x10
Cable row
75x12
90x12
105x8
Calf raise
210x15
300x2x15
Decline bench situp
x20
Leg raise
x20
Crunches on stability ball
x20
Bench press
95x5
115x4
120x2
125x1
130x1
130x0
Finally able to lower the 130 pounds all the way down and lift it back up.
Skullcrusher
52.5x8
62.5x2
Today was very odd. Did not feel like working out at all and during the first set I felt like just giving up. I could barely do the 5 reps with 95 pounds. Still managed to get a pr in each exercise, though.
Standing bb shoulder press
85x7
95x4
100x0
Standing db shoulder press
25x10
30x8
35x4
Lying rear delt raise
10x3x12
Dip
x12
Still can’t do them. Going to have to find a different exercise I guess.
Skullcrusher
50x2x8
Chip-up
5x5
Leg press (high on pad)
90x15
180x5
230x5
270x5
Standing calf raise
255x15
300x5x5
Leg raise
x25
x10
Was going to start the 25 for hypertrophy but after dips I got all messed up and didn’t know what I was doing anymore.
Front squat
115x3x5
125x2x5
Bench press
110x5x5
Bentover row
110x5x5
Reverse curl
52.5x3x5
57.5x2x5
Overhead extension
52.5x3x5
57.5x2x5
Back squat
140+the barx3x5
110+the barx2x5
Incline bp
70+the barx3x5
60+the barx2x5
Both of those exercises were done on a smith machine because I wasn’t sure how to move or change the bench on the free weighted power rack. I know how to now, though.
Wide grip pullup
5x5
Skullcrusher
50x3
Hurt my wrists, didn’t know the gym had ez bars which I found out later as well haha.
Seated calf raise
180x5x5
Are you supposed to do those skull crushers for 3 reps or did you stop because of wrist pain?
[quote]Scott M wrote:
Are you supposed to do those skull crushers for 3 reps or did you stop because of wrist pain?[/quote]
I stopped because of wrist pain. I found where the ez bars are, though. Next time I’m going to use an ez bar so it’s more comfortable for my wrists.
Flat close-grip bp
100x4x5
105x4
Underhand bentover bb row
100x3x5
105x5
110x5
Deadlift
125x5
135x5
140x2x5
145x5
Front squat
130x2x5
135x2x5
140x5
Bench press
110x4x5
115x5
Row
110x4x5
115x5
Reverse curl
52.5x2x5
57.5x2x5
62.5x4
Overhead tricep extension
52.5x2x5
57.5x2x5
62.5x5
Dip
x12
Tried them for the last time. I guess I’m just not built to do dips.
Close-grip bp
40+the barx5
60+the barx2x5
Chin-up
5x5
Deadlift
135x5
140x2x5
145x2x5
150x5
Standing calf raise
300x5x5
I’m going to start tracking my lifting again using this. I tried doing Stripped Down Hypertrophy today, but by the end of it I could barely walk. I noticed that I was not doing as many chins or dips as I could have due to fatigue, so I am going to split it up into 2 days.
Saturday
Incline dumbell bench press
Close-grip cable row
Sit against the wall at 90 degree angle
Sunday
Chin-up
Dip
Deadlift
Monday
Incline dumbell bench press
Close-grip cable row
Sit against the wall at 90 degree angle
Tuesday
Chin-up
Dip
Deadlift
Wednesday
Incline dumbell bench press
Close-grip cable row
Sit against the wall at 90 degree angle
Thursday
Chin-up
Dip
Deadlift
Friday
Off
I’m also going to do cardio after the quad/hip exercise for 20-30 minutes each day.
Good job on the progress thus far. I’d throw some squats into your proposed training plan. Alternatively you could try a canned program, I’ve heard a lot of good things about West Side for Skinny Bastards, (although apparently fat bastards also benefit from it); the link is http://www.defrancostraining.com/articles/articles.htm
Apparently this is the third installment, but the first two paragraphs have links to the first and second parts.
You could also try the Rippetoe program, which I’ll be starting tommorrow (you’ll see my and a few other people’s logs in the beginner section of the forums). Here’s the program, http://forum.bodybuilding.com/showthread.php?t=998224
I saw some nice gains in other training logs using this program, hence my giving it a shot.
Keep up the hard work!
Chinup 7
Dip 10
Chinup 5
Dip 8
Chinup 6
Din 4
Chinup 4
Dip 3
Chinup 6
Deadlift
135x5
155x5
170x1
175x1
180x1
Incline dumbell bench press
40x3x8
Close-grip cable row
90x2x5
105x2x5
120x5
I’ve made a change to my routine. I’ll do the bench press and row on day one, as well as cardio. On day 2 I will do chin-ups, dips, face pulls, and deadlifts with no cardio because I realized that after doing chins and dips I won’t have enough energy to do cardio.