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#1 OFFLINE   boldt

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Posted 18 November 2012 - 11:29 PM

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these lifts weren't done in a competition there just weights i pulled on my own in a gym but all of these are a little out of date i believe i can put up more weight but Im not going to try and max out again for another 3-5 weeks

#2 ONLINE   MattM

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Posted 19 November 2012 - 03:06 PM

Hey man good to see you logging! Good luck on your training

#3 OFFLINE   boldt

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Posted 20 November 2012 - 12:20 AM

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

#4 ONLINE   MattM

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Posted 20 November 2012 - 07:44 AM

Good work! Maybe try 225 again for 3-4 reps next time. How was the company?
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#5 OFFLINE   boldt

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Posted 20 November 2012 - 09:59 PM

alright that's what ill try next time! and the company was good, you always get that extra drive when someones watching.

#6 OFFLINE   boldt

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Posted 20 November 2012 - 10:09 PM

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

#7 OFFLINE   boldt

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Posted 24 November 2012 - 12:38 AM

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!

#8 OFFLINE   boldt

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Posted 24 November 2012 - 06:45 AM

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

#9 OFFLINE   boldt

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Posted 24 November 2012 - 11:49 PM

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

#10 ONLINE   MattM

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Posted 25 November 2012 - 12:48 PM

The workout looks great! The other guy from solutions said he was pretty sore haha
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#11 OFFLINE   boldt

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Posted 27 November 2012 - 08:44 PM

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

#12 OFFLINE   boldt

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Posted 28 November 2012 - 11:20 AM

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

#13 OFFLINE   boldt

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Posted 29 November 2012 - 11:02 PM

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

#14 OFFLINE   boldt

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Posted 04 December 2012 - 10:47 AM

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

#15 OFFLINE   boldt

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Posted 04 December 2012 - 11:01 AM

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

#16 OFFLINE   boldt

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Posted 04 December 2012 - 11:10 AM

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

#17 OFFLINE   boldt

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Posted 05 December 2012 - 11:32 PM

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!

#18 ONLINE   MattM

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Posted 06 December 2012 - 12:11 AM

Haha those rope pullups were the highlight for me! That was pretty fun :sorcerer:

#19 OFFLINE   boldt

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Posted 06 December 2012 - 10:05 PM

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

#20 OFFLINE   boldt

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Posted 07 December 2012 - 11:10 PM

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


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