boldt Posted November 19, 2012 Share Posted November 19, 2012 today was a rest day for me so i will just throw some stats out there for my first log! Im Justin and i weigh 205lbs about 6'2" around 8-10% body fat i mainly just care about getting stronger i got serious about lifting when i turned 20 so i have been going hard for 2 years now. my latest PR lifts are Deadlift 495x1 Bench 235x1 military press 185x1 squat 265x1 keep in mind that these lifts weren't done in a competition there just weights i pulled on my own in a gym but all of these are a little out of date i believe i can put up more weight but Im not going to try and max out again for another 3-5 weeks Quote Link to comment Share on other sites More sharing options...
MattM Posted November 19, 2012 Share Posted November 19, 2012 Hey man good to see you logging! Good luck on your training Quote Link to comment Share on other sites More sharing options...
boldt Posted November 20, 2012 Author Share Posted November 20, 2012 Thanks man! today was a chest and triceps lifting day here's what i all did for my work out bench press with a 1 second pause at the bottom 45x5 95x5 135x5 185x4 205x4 225x2 225x1 my goal was to set a 4 rep max this week and than repeat this exercise for the next 3 weeks trying to pr on reps for the same weight. i really wanted to get 225 but it just wasnt happening. for assistance work i did one arm db bench press 50x10 50x10 60x10 65x10 dips with 20lbs 4x10 cable cross overs 4 sets of 42.5x10 triceps pushdown 4 sets of 15 at 60lbs Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2012 Share Posted November 20, 2012 Good work! Maybe try 225 again for 3-4 reps next time. How was the company? 1 Quote Link to comment Share on other sites More sharing options...
boldt Posted November 21, 2012 Author Share Posted November 21, 2012 alright that's what ill try next time! and the company was good, you always get that extra drive when someones watching. Quote Link to comment Share on other sites More sharing options...
boldt Posted November 21, 2012 Author Share Posted November 21, 2012 today i had a lot of energy going into my lifts so i felt really good on all of them and they went really smooth this is what i did for today Main lift Cleans 1 set for 135x3 1 set for 185x3 1 set for 205x1 1 set for 225x1 i am maxing out on a lot of my main lifts this week and then for the next 3 weeks i will repeat the weight and just go for more reps but the assistance work will be switched up. assistance lift's pull downs(straight body) 1 set at 110x10 1 set at 130x10 1 set at 150x10 1 set at 170x10 single arm rows 80x10 80x10 40x40 40x40 rdl's 4 sets of 135x10 Hanging leg raises 4 sets of 10 superset calves and dorsi (seated calf machine) 4 sets of calves 135x12 dorsi 35x12 Quote Link to comment Share on other sites More sharing options...
boldt Posted November 24, 2012 Author Share Posted November 24, 2012 today was one of my better lift days i think a big part of that was because i was unable to make it to the gym yesterday because of the snow so i had two rest days in a row and i also hit my protein goal (400g) both days so that could of contributed too a really good lifting day for me. being i missed yesterday my workout was combined with today's so i had a talk with Matt Moeller who writes all of my work outs and this is what he came up with Push press 155 for 4 reps *weight pr and rep pr box squat-parallel 295 for 4 reps *weight pr and rep pr superset seated db overhead(no back support) and v-squats 4 sets of 65lb db press for 8 reps, 225 for 20 reps superset face pulls and leg extensions 4 sets of 55 for 20 reps, 3 sets if 190 for 10 *4th set was 120 for 30 superset bicep machine and leg curls 4 sets of 130 for 10 reps, 3 sets of 190 for 10 *4th set was 110 for 30 Thanks Matt for the work out it was really hard im going to still feel my legs on deadlift day! Quote Link to comment Share on other sites More sharing options...
boldt Posted November 24, 2012 Author Share Posted November 24, 2012 i must of been super tired last night because i entered in the wrong number for shoulder press it was 175 for 4 reps and just a rep pr Quote Link to comment Share on other sites More sharing options...
boldt Posted November 25, 2012 Author Share Posted November 25, 2012 i went into the work out a little tired but i still got through it with some good lifts i didn't connect with matt who usually does my day to day work outs but i through something together and hopefully it surficed. Main lift Pull ups body weight x 8 20lbs x8 20lbsx8 20lbs x8 pull overs 135x10 145x10 160x8 145x10 one arm t-bar rows- i dont count the bar in the weight just the plates 4 sets of 70lbs for 10 *pr single forearm curls forward 35lbsx12 45lbsx10 55lbsx10 55lbsx10 reverse forearm curls barbell 25lbsx10 40lbsx10 40lbsx10 40lbsx10 light bicep curls barbell 4 sets of 60lbs for 10 reverse fly's on machine 130lbs for 10 145lbs for 10 160lbs for 10 155lbs for 10 hanging leg raises 4 sets of 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 25, 2012 Share Posted November 25, 2012 The workout looks great! The other guy from solutions said he was pretty sore haha 1 Quote Link to comment Share on other sites More sharing options...
boldt Posted November 28, 2012 Author Share Posted November 28, 2012 i forgot to log last night so here's the work out i did Bench with 1 second pause at bottom 45 for 10 135 for 5 185 for 3 225 for 5 db bench press 4 sets of 50lbs for 15 reps band push ups 1 set for 10 reps 1 set for 16 reps 1 set for 14 reps 1 set for 8 reps Band chest flys 4 sets of 15 tricep extensions bands 100 reps Quote Link to comment Share on other sites More sharing options...
boldt Posted November 28, 2012 Author Share Posted November 28, 2012 im a day behind on my workout again this is yesterdays workout and todays a rest day so i wont be lifting so this is what i lifted Clean bar for 10 reps 2 sets of 135 for 5 reps 225 for 2 reps *rep pr body weight pull ups 4 sets of 12 seated rows 4 sets of 135 for 15 reps light bicep curls 4 sets of 65 for 10 reps rdls 4 sets of 135 for 10 reps for the rdls i might drop down to 115 for next week because i started bending my knees hanging leg raises 4 sets of 12 i weighed myself again and im currently at 212lbs Quote Link to comment Share on other sites More sharing options...
boldt Posted November 30, 2012 Author Share Posted November 30, 2012 11/29/12 today was a shoulders day dynamic bench 8 sets of 145 for 3 reps Push Press 1 set of 45x10 1 set of 95x10 1 set if 135x3 1 set of 175x6 *rep pr lateral raises 4 sets of 25lbs for 15 reps face pulls 4 sets of 50lbs for 15 reps barbell shrugs 1 set of 45 for 10 reps 1 set of 135 for 10 reps 4 sets of 225 for 15 reps Quote Link to comment Share on other sites More sharing options...
boldt Posted December 4, 2012 Author Share Posted December 4, 2012 friday 11/30/12 Safety Bar Box Squat 45x10 95x3 135x3 185x3 225x10 *rep pr Safety Bar Stationary Lunges (recorded as reps per leg) 160x6 140x6 140x6 140x6 GHR BWx10x4 Situps w/GHR + Thin Red Band 2 sets of Bandx10 2 sets of Bandx6 + BWx4 Standing Single Leg Calf Raise w/farmers handle 40x10x4 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 4, 2012 Author Share Posted December 4, 2012 12/2/12 weighted pull ups 3 sets of 20lbsx8 reverse barbell curl 5 sets of 75x8 db forearms curls(palms up) 4 sets of 55x12 one arm t-bar row(bar weight not included) 4 sets of 70x12 farmer walks guessing 50 ft. i did not measure so not 100% sure the distance 4 sets of 115lbs weighted decline sit ups (behind head) 4 sets of 25lbsx8 bent leg raises on dip machine with back support 4 sets of 25lbsx15 neck work front and back -weight might not be accurate because i used my hands to balance the weight on my head so no telling how much assistance i added 4 sets of 25lbsx12 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 4, 2012 Author Share Posted December 4, 2012 12/3/12 Floor Press 135x5 185x3 225x4 (first floor press so PR) Dips w/ Gymanstic Rings BWx6 BWx6 BWx6 BWx9 Pushups BWx23 BWx18 BWx15 BWx12 - DB Flye 30x15 3 sets of 20x15 Triceps Death (4 board, 3 board, 2 board, 1 board all done for 5 reps back to back) 4 board 115x5 3 board 115x5 2 board 115x5 1 board 115x5 triceps were burnt out after this workout, had trouble pushing my car door open for the rest of the day Quote Link to comment Share on other sites More sharing options...
boldt Posted December 6, 2012 Author Share Posted December 6, 2012 wed. 12/6/12 played a competitive game of soccer an hour before my lift so i think that tired me out for most of the work out but i still had a good lift Cleans 135x5 185x3 225x3 * rep pr rope pull ups- hung a rope over the pull up bar and went to town 8 reps 5 reps 5 reps 5 reps pull downs-grip facing towards me went down to chest 90x12 140x12 180x12 230x6 this set wasnt clean at all i was doing what ever i could to get the reps glute/hamstring raises 16 reps with band 3 sets of 20 reps without band ab wheel off knees 4 sets of 12 Thanks matt for the great work out and lifting with me and thanks kelly for letting me lift at the garage! Quote Link to comment Share on other sites More sharing options...
MattM Posted December 6, 2012 Share Posted December 6, 2012 Haha those rope pullups were the highlight for me! That was pretty fun Quote Link to comment Share on other sites More sharing options...
boldt Posted December 7, 2012 Author Share Posted December 7, 2012 Matt im suprised for such a big guy how many pull ups you can do on a rope but id have to agree and say that was the highlight of the night 12/6/12 i had a soccer game before this lift so i felt a tad week before my lift but i still had a good day, thankfully i lost the soccer game so i wont have cardio getting in the way of getting PRs push press 45x10 95x10 135x6 175x8 *rep pr face pulls 50x20 60x20 70x20 4 sets of 85x20 upright rows 45x10 55x10 4 sets of 65x10 lateral raises 20x10 4 sets of 25x10 tricep extensions 5 sets of 70x15 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 8, 2012 Author Share Posted December 8, 2012 today was a lot better day for lifting because i didnt have any cardio that i did today and i got all my food in before my lift so i was well energized deep squats 45x10 95x10 135x5 185x5 225x5 i think i could of got 2 more reps in but after 4 my back was hurting, its been hurting for the last 2 weeks or so but today it was super agrivated 275x4 *weight and rep pr leg push- sleigh 90x5 180x5 270x5 360x5 450x5 leg extensions 3 sets of 205x10 1 set of 115x30 leg curls laying on stomach 3 sets of 90x10 1 set of 45x30 super set of standing, seated calves, and dorsi standing 270x10 3 sets sitting 135x10 dorsi i sat on a seat a foot and a half off the ground with my legs straight and put a 25lb bumper against my toes and used my hands to push agains it for 10reps decline sit ups 25lbs behind the head for 10 reps i called it after the second set because my lower back was hurting too bad Quote Link to comment Share on other sites More sharing options...
boldt Posted December 8, 2012 Author Share Posted December 8, 2012 saturday 12/8/12 i started off with the cable machines i put the adjustment all the way to the top and connected 2 20ft chains to it and sat back 15 feet or so and pulled it hand over hand for a grip work 205x12 -equaled about 6 reps per arm reverse barbell curls 5 sets of 75x10 farmer walks 4 sets of 75" with 100 lb db forearm curls palms up 4 sets of 50x12 forearm curls palms down 25x6 my forearms were too tired to get any more in i wanted to get a little bit of neck work in and some light back but i ran short of time and had to get to work so maybe i can find little things at work to get the exercise in Quote Link to comment Share on other sites More sharing options...
boldt Posted December 11, 2012 Author Share Posted December 11, 2012 Monday 12/10/12 Floor press 45*3 135*3 185*3 225*7 db incline press 4 sets of 60*10 Db flys 4 sets of 30*15 band push ups 4 sets of 12 tricep extensions 4 sets of 70*15 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 11, 2012 Share Posted December 11, 2012 Nice pr on the floor press buddy! Quote Link to comment Share on other sites More sharing options...
boldt Posted December 12, 2012 Author Share Posted December 12, 2012 thanks matt! tuesday 12/11/12 trap dead lifts 16 inch 140x5 230x5 320x3 400x1 500x10 *weight pr and rep pr pull downs 135x20 135x20 115x20 115x20 back extensions 4 sets of 25lbs behind the head for 20 reps leg raises 4 sets of bwx10 walking for a half hour or so Quote Link to comment Share on other sites More sharing options...
boldt Posted December 15, 2012 Author Share Posted December 15, 2012 11/13/12 shoulder strict press with chains barx5 95*2 105xfail 95*3 almost locked out a 4th but i lost balance and dropped the weight chains on one side weigh 60 to 70 at the top sitting shoulder press no back support 50*12 50*12 50*10 50*12 supet front raises and side raises 15*15 15*15 10*15 10*15 barbell bicep curls 4 sets of 85*10 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.