My Training Log 2011

[Beermuscles]

Hello, long-time lurker here. Basically, I’m tired of being out of shape. Stopped being active after college and wanted to start a log to track my results and nutrition. Cut out all junk food Jan.1st and started working out the 14th. Current stats are:

Jan. 14, 2011 – 5’10”, 184 lbs, ~29% BF(US Navy method)
Feb. 6, 2011 - 189 lbs
Feb. 14, 2011 – 188 lbs

BMR: 1950 x 1.55 = 3022 calories
Katch-McArdle BMR: 1643 x 1.55= 2547 calories

Not sure just how accurate that is, I’ve been aiming at hitting 2k calories per day with a 40/40/20 macro split.

I’m using Fitday for nutrition measurement, I’m aware numbers could be off by a bit but in general it should be fairly accurate day to day.

I’ve been working out with a friend who is a long-time gym rat, he uses the common split volume routine you see a lot of people doing. It seems to work for him, but I think I’ll benefit more from something like Rippetoe’s Beginner 5x5. I’d like to hit the gym at least 5 days a week, I’ve scheduled other responsibilities to give me time in the morning for the gym and I’ll be bored otherwise.

Haven't really decided on a routine yet, this is a sample routine I made up I'm thinking of using:

[FONT=&quot]Squat Day- Tuesday[/FONT]
[FONT=&quot]Squat – 4x8[/FONT]
[FONT=&quot]Leg Extensions – 3x8[/FONT]
[FONT=&quot]Leg Curl – 3x8[/FONT]
[FONT=&quot]Seated Calf Raises – 3x8[/FONT]
[FONT=&quot]Cardio – Wednesday[/FONT]
[FONT=&quot]Bench Day - Thursday[/FONT]
[FONT=&quot]Dumbbell Bench Press – 4x8[/FONT]
[FONT=&quot]Dumbbell Flyes – 3x8[/FONT]
[FONT=&quot]Cable Tricep Extensions – 4x8[/FONT]
[FONT=&quot]Cable Tricep Single-Arm Pulldown – 4x10[/FONT]
[FONT=&quot]Dips – 3x10[/FONT]
[FONT=&quot]Cardio – Friday[/FONT]
[FONT=&quot]Deadlift Day - Saturday[/FONT]
[FONT=&quot]Deadlift – 4x8[/FONT]
[FONT=&quot]Lat Pulldown – 4x8[/FONT]
[FONT=&quot]Machine Row – 4x8 (I feel like I get more back involvement with the machine, with barbell bentover rows it seems like I’m just using my biceps)[/FONT]
[FONT=&quot]Dumbbell Bentover Row – 4x8[/FONT]
[FONT=&quot]Overhead Press Day - Sunday[/FONT]
[FONT=&quot]Seated Dumbbell Press – 4x8[/FONT]
[FONT=&quot]Cable Lateral Raise – 3x10[/FONT]
[FONT=&quot]Bentover Cable Reverse Flyes – 3x10[/FONT]
[FONT=&quot]Shrugs – 3x10[/FONT]
[FONT=&quot]Cardio – Monday[/FONT]

Thanks for reading, any tips, criticism, or bashing is welcome.

 

[Beermuscles]

Sunday 2/6/11 – Shoulders/Cardio

Gym
Overhead DB Press – 3 x 10,10,8 – 30,35,40
DB Lateral Raises – 3x10,10,10 – 15,15,15
Upright Rows – 3x10,10,10 – 50,50,50
Cardio – 20 minutes on Bicycle ~80rpm Lvl 6

Nutrition
Breakfast – Two Pieces Homemade Pie
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two Grilled Chicken Breasts, Red Bell Pepper, Orange.
Snack – Peanuts
Dinner – Turkey Breast/Wheat Bread Sandwich
Total – 1921 cal, 62g Fat, 159g Carbs, 183g Protein

Monday 2/7/11 – Ab/Cardio

Gym
Ab Crunch – 5x10 – 95,100,105,105,105
Oblique Flexor – 3x10 – 70,90,90
Cardio – 20 minutes on Bicycle ~85rpm Lvl 6

Nutrition
Breakfast – Tuna Can
Postworkout – Whey Protein Shake (with Milk)
Lunch – Salad (Tomato,Onion,Green Pepper, Feta cheese, Drop of Olive Oil)
Dinner – Turkey Wing
Total – 2080 cal, 64g Fat, 192g Carbs, 179g Protein

Tuesday 2/8/11 - Arms

Gym
Incline DB Curls – 3x10 – 25,25,25
Cable Hammer Curls – 3x10 – 30,30,30
Reverse Cable Curls – 3x10 – 25,25,25
Row Machine Cable Curls – 4x10 – 12,12,12,12
Dips – 2x12 – 12,6(6negative)
Bench Dips – 3x10 – 10,10(45lb weight),8(100lb weight)
Overhead Extensions – 3x10 – 25,25,25
Cable Woodchoppers – 3x10 – 30,30,35

Nutrition
Breakfast – ½ Cup Oatmeal, Cookie
Postworkout – Whey Protein Shake (with Water)
Lunch – Two Turkey Wings, Potatoe, Red Pepper
Snack –Turkey Breast/Wheat Slice sandwich, Peanuts 1oz
Dinner – Lean Pocket
Total –1697cal, 43g Fat, 175g Carbs,151 g Protein

Wednesday 2/9/11 - Shoulders

Gym
Cable Scapular Rotation – 3x10 – 20,20,20
Cable Reverse Fly – 3x10 – 5,5,5
Iron Cross – 3x10 – 10,10,10
Cable Shrugs – 3x10 – 100,100,100
Smith Machine – 2x10 – 50,50

Nutrition
Breakfast – ½ Cup Oatmeal, Cookie
Postworkout – Whey Protein Shake (with Water)
Lunch – Two Chicken Breasts, Salad
Snack – Orange
Dinner – Two Grilled Chicken Go Wraps
Total – 1832cal, 53g Fat, 151g Carbs, 187g Protein

 

[Beermuscles]

Thursday 2/10/11 – Leg Day

Gym
Squat – 5x10,10,10,6,8 – 65,85,95,135,125
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,90,90
Decline Leg Press– 3x10 – 90,90,110

Nutrition
Breakfast – Two Smoked Sausages
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken Breast, Mashed Potato, Red Pepper
Dinner – Three Grilled Chicken Go Wraps
Total – 2548cal, 100g Fat, 226g Carbs, 192g Protein

Friday 2/11/11 – Chest Day

Gym
Dumbbell Bench Press – 5x8 – 35,40,45,50,50
Cable Flyes – 3x8 – 25,30,30
Cable Tricep Extensions – 3x8 – 25,25,25
Cable Tricep Single-Arm Pulldown – 3x10 – 20,20,20
Dips – 3x10 – 4(6),(10),(6) Numbers in parentheses are negatives.

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken breast, chicken wing, salad
Dinner – Three breadsticks, Plain Yogurt
Snack – Whey Protein Shake (w/Milk)
Total – 1947cal, 75g Fat, 162g Carbs, 162g Protein

Saturday 2/12/11 – Cardio Day

Gym
Ab Crunch – 4x10 – 90,110,110,110
Leg Raises – 3x10
20 minutes Bike Lvl7 ~80rpm

Nutrition
Breakfast – Lean Pocket, Baby Carrots
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken soup, Stuffed pepper w/rice and meat, Bread
Dinner – Two Grilled Chicken Go Wraps
Snack – Whey Shake w/ Milk
Total – 1994cal, 77g Fat, 174g Carbs, 151g Protein

Sunday 2/13/11 – Deadlift Day

Gym
Didn’t record anything, felt awful in the gym. Going to take tomorrow off. I haven't taken a day off since starting Jan. 14th, I know better but I did it anyway. Need to start a proper routine with rest days.

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two Chicken breasts, Salad
Dinner – Breadsticks, Orange
Snack – Two slices wheat bread, turkey breast
Total – 2026cal, 55g Fat, 192g Carbs, 205g Protein

 

[ramnares]

Bro you have to clean up your diet. Homemade pie for breakfast? Switch that with egg whites or egg whites with a few yolks mixed in, the oatmeal and banana can be a part of that breakfast as well. Post-workout whey shake is a good idea. Ditch the breadsticks for dinner. You need to be getting more lean protein and veggies in. Other than the salad and banana you have no real fruit/veggie contributions to your diet. Also, you should add fish oil (either liquid or capsule) to your diet. Personally I do 6 capsules a day of the seven seas, it's $10 for a 200 pill bottle so it's pretty cheap.
Clean up your diet and have consistent meals/snacks and you won't feel as terrible in the gym. Don't have time right now to critique your routine, I'm sure the guys on here will have suggestions before I get to it.

 

[Beermuscles]

Thanks for the response. This is clean compared to what I used to eat the past few years, pizza multiple times a week, chips at 1am, burgers daily, other terrible shit. I agree with you though, need to tweak some more things with the diet, it's all a transition. I was thinking about stocking up on some more tuna and also getting some Tilapia fish, I guess I should get fish oil to supplement with also. All I've been taking is multivitamins and Glutamine. The homemade pie is mainly made with cottage cheese, I thought it was a decent way to carb up before the gym, I can drop it from the diet though if it's that bad.

I'll try to incorporate some more fruits/vegetables into the diet.

 

[SPEKTOR-AAA]

Hey bro good job atleast making a change in your life......good to see a new member. Take advantage of the guys on here, full of knowledge.

 

[Beermuscles]

Thanks, it's a great forum for sure.

Monday 2/14/11 – Rest Day
Gym
None
Nutrition
Breakfast – ½ Cup Oatmeal
Snack – Apple
Lunch – Chicken Breast, Pork, Stuffed Pepper w/ rice and meat
Dinner – Turkey/lettuce/wheat bread sandwich
Snack – Peanuts, Protein Shake w/ Milk
Total – 2011cal, 78g Fat, 145g Carbs, 177g Protein

Tuesday 2/15/11 – Leg Day
Gym
Squat – 5x10,10,8,8,8 – 95,115,125,125,135
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,90,95
Ab Oblique Flexors – 3x10 – 90,90,90

Dropped Leg Press cause I find it redundant. Have a bit of a cold right now but today felt good, knocked out 8 reps on the last set of squats compared to 6 last week.

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two pieces Chicken Breast, Brown Rice, Pepper
Dinner – Subway Chicken on Wheat 12”
Total – 1855cal, 30g Fat, 212g Carbs, 186g Protein

 

[Beermuscles]

Wednesday 2/16/11 – Rest Day

Gym
None

Nutrition
Breakfast – ½ Cup Oatmeal, Carrots, Chicken breast
Snack – Whey Protein Shake (with Milk)
Lunch – Chicken Club Sandwich
Dinner – Steak Burrito (lettuce,tomato,onion)
Snack – Chicken Wing, Orange, cup of Milk before bed
Total – 1946cal, 69g Fat, 182g Carbs, 148g Protein
Out all day so had to make due with some restaurant food.

Thursday 2/17/11 – Chest Day

Gym
DB Press – 5x8– 45,50,50,55,55 – Up 10 lbs from last week.
Dips – 3x4(6),(10),(10)
Cable Crossover 3x8 – 25,25,20 – Dropping this next week, will try DB Flyes instead.
Rope Tricep Pulldown– 3x8 – 30,30,30 – Substitute Skullcrushers for this next week maybe.
Cable Singlearm Tricep Pulldown – 3x10 – 20,20,20

Nutrition
Breakfast – ½ Cup Oatmeal, Two Scrambled Eggs
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken breast, Strawberries
Dinner – Chicken w/ Mushrooms, Loaf of Wheat Bread
Total – 2501cal, 100g Fat, 194g Carbs, 189g Protein

 

[Beermuscles]

Friday 2/18/11 – Cardio Day

Gym
HIIT Elliptical 20minutes

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Lunch – Two pieces Chicken breast, Tomatoe
Dinner – Tuna on two slices Wheat bread
Snack – Protein Shake w/ Milk
Total – 1462cal, 34g Fat, 108g Carbs, 176g Protein

Saturday 2/19/11 – Deadlift Day

Gym
Deadlift – 5x8 – 135,155,155,155,165
Lat Pulldown – 3x8 – 85,85,90
Machine Row – 3x8 – 85,85,85
Incline DB Curls – 4x8 – 25,25,30,30
Dumbbell Bentover Row – 2x8 – 30,30

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken Breast, Lettuce, Bread
Dinner – Subway Chicken on Wheat
Snack – Chicken Breast, Lettuce, Bread
Total – 2155cal, 34g Fat, 258g Carbs, 202g Protein

 

[Beermuscles]

Think I should simplify my routine by dropping 'shoulder' day, I would say it's a bit early to be worrying about micromanaging muscle groups. I wanna focus on deadlifts, squats and presses to build up a solid foundation. I should be getting plenty of shoulder work just from chest and back day anyway.

I start a new schedule in a few days that has me working 3-11pm with only a small break for lunch so I am gonna have to figure out what to do for my diet. I've been getting a lot of my carbs/protein in later on in the day up until now so I need to make sure I get big breakfast and post-workout lunches in now, and then have maybe chicken sandwich/veggie for my work meal and a pre-sleep protein shake. Lunch break is short and I'm a slow eater so whatever I take to work will have to be on the smaller side.

 

[Beermuscles]

Sunday 2/20/11 – Rest Day

Gym
None

Nutrition
Breakfast – Two scrambled eggs, carrots
Snack – Beef jerky, Plain Yogurt
Lunch – Chicken Breast, Lettuce, Bread
Snack – Strawberries, Protein Shake w/ Milk
Dinner – Orange, Lean Pocket
Snack – Tuna
Total – 1856cal, 62g Fat, 144g Carbs, 174g Protein

Monday 2/21/11 – Chest Day

Gym
DB Press – 5x8– 45,50,55,55,60
Dips – 3x4(6),(10),(10)
DB Flyes – 25,30,30
Rope Tricep Pulldown– 3x10 – 65,65,65 (diff cable machine than last week)
Cable Singlearm Tricep Pulldown – 3x10 – 35,40,40(same)

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Snack - Peanuts
Lunch – Two Chicken breasts, Cucumber
Dinner – Ribs, Lettuce
Total – 2247cal, 99g Fat, 145g Carbs, 186g Protein

Should have been Leg Day but my lower back is still sore from deadlifts so I did chest today. New work schedule starts tomorrow so I'll be forced to eat carb-heavy foods earlier in the day which should actually help with my diet. Have been getting carbs in late at night.

 

[Beermuscles]

Tuesday 2/22/11 – Rest Day

Gym
None

Nutrition
Breakfast – Two Smoked Sausages, Orange, Banana
Snack – Whey Protein Shake (with Milk)
Snack – Beef Jerky
Lunch – Ground turkey/lettuce on bun
Dinner – Ground turkey/lettuce on bun, banana
Snack- Milk
Total – 1821cal, 85g Fat, 138g Carbs, 127g Protein

Wednesday 2/23/11 – Leg Day

Gym
Squat – 5x8,8,8,8,8 – 105,115,125,135,135
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,90,95
Ab Oblique Flexors – 3x10 – 90,90,90

135 on squats is still tough, couldn’t add any additional weight over last week but I did increase the earlier working sets.
Nutrition
Breakfast – ½ Cup Oatmeal, Lean Pocket
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken breast, tomato/onion/green pepper
Snack - Orange
Dinner – Tuna
Total – 1489cal, 37g Fat, 127g Carbs, 156g Protein

I need to browse some nutrition logs and see what people are eating, need some new ideas.

 

[Beermuscles]

Thursday 2/24/11 – Rest Day
Gym
None
Nutrition
Breakfast – Two Scrambled Eggs
Lunch – Ribs
Snack – Orange, Almonds, Beef Jerky
Dinner – Turkey Burger w/ Lettuce on Bun
Snack – Banana, Protein Shake
Total – 1819cal, 92g Fat, 92g Carbs, 154g Protein
Friday 2/25/11 – Deadlift Day
Gym
Deadlift – 5x8 – 145,155,155,165,175 Happy with this, 165 was tough last week, 175 was easy this week.
Lat Pulldown – 3x8 – 85,95,100
Machine Row – 3x8 – 85,100,100
Incline DB Curls – 4x8 – 25,25,25,25
Dumbbell Bentover Row – 3x8 – 30,35,35
Nutrition
Breakfast – ½ Cup Oatmeal, Carrots
Postworkout – Whey Protein Shake (with Milk)
Lunch – Turkey breast, Cucumber
Dinner – Roast Beef
Snack – Lean Pocket, Apple
Total – 1802cal, 53g Fat, 167g Carbs, 160g Protein

 

[simo87]

yeah

 

[Beermuscles]

Saturday 2/26/11 – Rest Day

Gym
None

Nutrition
Breakfast – Two Smoked Sausages, Plain Yogurt
Lunch –Turkey breast, tomatoe, carrots,
Snack – Whey Protein Shake w/Milk
Dinner – Lean Pocket
Snack – Strawberries
Snack – Natty PB on Bread
Total – 2179cal, 102g Fat, 151g Carbs, 170g Protein

Sunday 2/27/11 – Chest Day

Gym
DB Press – 5x8,8,8,7,5– 50,50,55,55,55
Dips – 3x10 negatives
DB Flyes 4x8 – 25,30,30,35
Rope Tricep Pulldown– 3x10 – 65,65,65
Cable Singlearm Tricep Pulldown – 3x10 – 35,40,40
Skullcrushers – 2x8 – 30,40

Regressed on DB Press which sucked, rest of the workout felt fine though. I actually felt like I need to add another set for chest, not really leaving the gym on chest day tired at all, unlike Deads or Legs days.

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Snack – Banana, two Breadsticks
Lunch – Turkey, Salad
Snack – Orange
Dinner – Natty PB on two slices whole wheat bread
Snack – Tuna Can
Total – 2087cal, 88g Fat, 149g Carbs, 186g Protein

 

[SPEKTOR-AAA]

Any changes in bodyweight?

 

[Beermuscles]

I've been weighing in every few days and lately its been hovering around 188-189 lbs. Right when I started hitting the gym I was at ~184 lbs, so about 5lbs weight gain in 6 weeks. Measured body fat I think the 21st this month and it came up as 25.5%, so supposedly lost 3.5% BF. There's a margin of error of course, I DID notice a difference in my body composition since starting.

I need to make some more tweaks to my diet, get rid of the last remaining junk food I eat (breadsticks, Lean Pockets) and get carbs in earlier in the day. My biggest mistakes right now are eating late carbs and not eating enough veggies. I'm trying to get my protein from fish/chicken/turkey instead of red meat. I'm so used to having small meals early in the day then having a huge dinner I don't have much of an appetite in the morning, but I am going to work on it. Might also start having a pre-bed casein shake consistently, my protein intake isn't quite 1g per pound right now.

 

[SPEKTOR-AAA]

Cool, any progress is good for you at this point.

Do you hit anything for cardio or strictly weightlifting?

 

[Beermuscles]

I should and will start doing cardio consistently. It's so tempting on non-lifting days to just take care of errands or stay in before having to leave for work.

 

[SPEKTOR-AAA]

You havent quite made is routine yet. Understandable, once that happens youll be biting at the bit to do something at the gym even on "off" days. Start cardio ASAP, gooduck.

 

[Beermuscles]

Monday 2/28/11 – Cardio Day

Gym
HIIT 30 minutes Elliptical

Nutrition
Breakfast – Banana, two Scrambled Eggs, Milk
Postworkout – Whey Protein Shake (with Milk)
Snack – Red Pepper
Lunch – Tilapia Fish, Brown Rice
Snack – Strawberries
Dinner – Tilapia
Snack – Natty PB on two slices Wheat, Milk
Total – 1930cal, 73g Fat, 155g Carbs, 179g Protein

Tuesday 3/1/11 – Leg Day

Gym
Squat – 5x8,8,8,6,6 – 115,125,125,135,135
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,100,100
Squat form at 135 isn’t right so I’m not adding weight until it improves.

Nutrition
Breakfast – ½ Cup Oatmeal, Plain Yogurt
Post-Workout – Whey Protein Shake, Strawberries
Lunch – Chicken Breast, Sauerkraut
Dinner – Chicken breast, lettuce, wheat bread
Snack – Protein Shake w/ Milk
Total – 2014cal, 53g Fat, 171g Carbs, 218g Protein

Wednesday 3/2/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – Lean Pocket, Milk
Post-Workout – Whey Protein Shake
Lunch – Pork, Brown Rice
Dinner – Chicken breast, lettuce, wheat bread
Snack – Banana, Almonds
Snack – Protein Shake w/ Milk
Total – 2014cal, 53g Fat, 171g Carbs, 218g Protein

Thursday 3/3/11 – Deadlift Day

Gym
Deadlift – 5x8 – 145,155,165,175,185 Up 10lbs two weeks in a row.
Lat Pulldown – 3x8 – 85,100,100
Machine Row – 3x8 – 100,100,120
Incline DB Curls – 3x8 – 25,25,25
Dumbbell Bentover Row – 3x8 – 30,35,40
Rope Hammer Curls- 3x8 – 25,30,30

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Lunch – Pork, Red pepper
Snack – Natty PB on wheat bread
Dinner – Two Chicken breasts
Snack – Casien Protein Shake
Total – 2292cal, 113g Fat, 129g Carbs, 196g Protein

 

[Beermuscles]

I've been waking up without feeling sore at all, and I've yet to include Overhead Presses into my workout. Thinking about moving to a 4-day split so I can get in Overhead Press and some shoulder work in on the 4th day, with Deadlift/Squat/Chest being the other three. Any thoughts?

 

[Beermuscles]

Friday 3/4/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – Two scrambled eggs, Milk
Post-Workout – Whey Protein Shake
Lunch – Chicken thighs, salad
Dinner – Chicken breast/lettuce/wheat
Snack – Two chicken wings
Snack – Protein Shake w/ Milk
Total – 1637cal, 62g Fat, 76g Carbs, 188g Protein

Saturday 3/5/11 – Chest Day

Gym
DB Press – 5x8,8,8,7,8– 50,50,55,55,55
DB Flyes 4x8 – 30,30,30,35
Skullcrushers – 3x8 – 30,40,40
Assist Dips – 3x10
Rope Tricep Pulldown– 3x10 – 65,65,65
Cable Singlearm Tricep Pulldown – 3x10 – 40,40,40
Still no gain on chest, need to up calories a bit.

Nutrition
Breakfast – ½ Cup Oatmeal, Carrots
Postworkout – Whey Protein Shake (with Milk)
Lunch – Steak/lettuce/onion burrito
Snack – Orange
Dinner – Chicken breast, cucumber
Snack – Lean Pocket
Total – 1712cal, 54g Fat, 160g Carbs, 143g Protein

Sunday 3/6/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – ½ Cup Oatmeal
Post-Workout – Whey Protein Shake
Lunch – Ground beef burger, lettuce, tomatoe, bun
Dinner – Chicken Breast, tomatoe
Snack – Natty PB on two slices wheat
Total – 1769cal, 72g Fat, 125g Carbs, 158g Protein

Monday 3/7/11 – Leg Day

Gym
Squat – 5x8,8,8,8,8 – 115,125,125,135,135 Form a bit better this week.
Seated Calf Raises– 5x15 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,100,105

Nutrition
Breakfast – Two Scrambled Eggs, Milk
Snack - Banana
Post-Workout – Whey Protein Shake
Lunch – Pork, onion, cucumber, pepper
Dinner – Chicken Stir Fry
Total – 2224cal, 91g Fat, 144g Carbs, 156g Protein

Tuesday 3/8/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – ½ Cup Oatmeal
Snack – ½ Chicken Wrap
Post-Workout – Whey Protein Shake, ½ Chicken Wrap
Lunch – Tilapia Fish, Cucumber
Dinner – Natty PB on two slices wheat
Snack – Pineapple
Total – 1985cal, 80g Fat, 146g Carbs, 183g Protein

 

[Beermuscles]

Wednesday 3/9/11 – Deadlift Day

Gym
Deadlift – 5x8 – 155,165,175,185,195
Lat Pulldown – 3x8 – 85,100,100
Machine Row – 3x8 – 100,100,120
Incline DB Curls – 3x8 – 25,25,25
Dumbbell Bentover Row – 3x8 – 30,35,40
Rope Hammer Curls- 3x8 – 25,30,30

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Slice of Lasagna
Snack – Orange
Dinner – Tilapia, Green Peas
Snack – Lean Pocket
Total – 1711cal, 41g Fat, 181g Carbs, 161g Protein

Thursday 3/10/11 – Cardio Day

Gym
HIIT 30minutes Elliptical
Nutrition
Breakfast – Two Scrambled Eggs, Milk
Post-Workout – Whey Protein Shake
Lunch – Chicken Breast, Green Peas
Snack – Two Fresco tacos
Dinner – 12oz. Steak, Brown Rice
Total – 2146cal, 91g Fat, 111g Carbs, 212g Protein

Friday 3/11/11 – Chest Day

Gym
DB Press – 5x8,8,8,7,8– 50,50,55,55,55
DB Flyes 4x8 – 30,30,30,35
Bench Press 3x8 – 95,115,125
Skullcrushers – 3x8 – 40,40,40 Elbows kicking out need to go lighter.
Assist Dips – 3x10
Rope Tricep Pulldown– 3x10 – 65,65,65
Cable Singlearm Tricep Pulldown – 3x10 – 40,40,40

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken Breast, Green Peas, Red Pepper
Snack – Plain Yogurt, Lean Pocket
Dinner – Two Cans Tuna
Snack – Natty PB/bread slice, Peanuts
Total – 1968cal, 80g Fat, 132g Carbs, 174g Protein

Saturday 3/12/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – Two Scrambled Eggs, Slice of Wheat
Post-Workout – Whey Protein Shake
Snack- Almonds
Lunch – Chicken breast, Salad
Snack - Orange
Dinner – 120z. Steak, Baked Potatoe, Salad
Total – 2008cal, 106g Fat, 87g Carbs, 173g Protein

 

[Beermuscles]

Two months since I started, here are the increases on the big three lifts:

Squat: 95 - 135 lbs.
DB Press: 60 - 110 lbs.
Deadlift: 125 - 195 lbs.

Workout partner is inconsistent so DB Press instead of Bench Press. Squat numbers could be higher but I'm not willing to sacrifice form for weight.

I think I could have done a lot better. I know I'm missing a lot of veggies in my diet still and I need to up the calories a bit more. Decided to throw in a 4th day for Military Press which will start this week, I guess I'll lift M/T/Th/F and do cardio Wed/Sat/Sunday.

Just going to keep getting it in and work on the diet.

 

[Beermuscles]

Been super busy lately so haven't had the time to hop on here and post logs, but don't worry have still been hitting the gym. I actually started Bill Star's Intermediate 5x5 this week, going to give that a two or three month run and see how it does for me. I'm doing some Chin Ups and Dips for assistance work, other than that doing the program to the tee.

I didn't have anything to go by for BB Row so just winged that the first day. Also I bumped the weights up a bit the third workout for the week, I started off a little bit too light at the beginning of the week. Progression from here on out should follow the 2.5% increases the program lays out.

Bill Starr 5x5 Week 1

Tuesday 3/22/2011
Squat – 5x5 - 90, 105, 120, 135, 145
Bench – 5x5 – 65, 75, 85, 100, 110
Barbell Row – 5x5 – 95, 105, 115, 115, 120
Assist Dips – 3x10 – (Assist Pin # 10,10,8) <- For my own reference
Chin Ups – 3x10,8,4 – (12,12,12)
Thursday 3/24/2011
Squat – 4x5- 90, 105, 120, 120
Military Press – 4x5 - 60, 65, 75, 85
Deadlift – 4x5 – 140, 160, 180, 200
Assist Dips – 3x10 (10,10,8)
Chin Ups – 3x10,7,6 (12,12,12)
Saturday 3/26/2011
Squat – 5x5,5,5,3,8 – 95, 105, 135, 155, 125
Bench Press- 5x5,5,3,8 – 75, 95, 105, 115, 125, 105
Barbell Row – 5x5,5,5,3,8 – 105, 115, 115, 125, 115
Assist Dips – 3x10 (10,8,6)
Chin Ups – 3x10,8,5 (12,12,12)

 

[Beermuscles]

Bill Starr 5x5 Week 2

Tuesday 3/29/2011
Squat – 5x5 - 95, 105, 125, 135, 155
Bench – 5x5 – 85, 95, 105, 115, 125
Barbell Row – 5x5 – 75, 85, 95, 110, 120
Assist Dips – 3x10 – (10,10,8)
Chin Ups – 3x10,8,6 – (12,12,12)

Thursday 3/31/2011
Squat – 4x5- 95, 105, 125, 125
Military Press – 4x5 – 65, 75, 85, 95
Deadlift – 4x5 – 145, 165, 185, 205
Assist Dips – 3x10 (8,6,6)
Chin Ups – 3x10,7,5 (12,12,12)

Saturday 4/2/2011
Squat – 5x5,5,5,3,8 – 95, 105, 125, 135, 160, 125
Bench Press- 5x5,5,3,8 – 90, 100, 110, 120, 135, 110
Barbell Row – 5x5,5,5,3,8 – 75, 85, 95, 110, 125, 95
Assist Dips – 3x10,10,9 (8,6,5)
Chin Ups – 3x10,10,7 (12,12,12)

 

[Beermuscles]

Bill Starr 5x5 Week 3
Tuesday 4/5/2011
Squat – 5x5 - 95, 110, 125, 140, 160
Bench – 5x5 – 90, 100, 110, 120, 135
Barbell Row – 5x5 – 75, 90, 100, 110, 125
Assist Dips – 3x10 – (10,10,8)
Chin Ups – 3x10,8,6 – (12,12,12)


So on squats last Saturday I felt this dull pain behind my knees, I was resting it over the weekend and it seemed to be fine until I got back into the gym yesterday. Same thing, during squats, it's a dull pain behind my knees. I'm able to complete the squat motion but it's really uncomfortable. Not sure if I should do squats for the rest of the week.

 

[ramnares]

Take a break and let it heal if the pain is bad. More importantly, take a vid of your squat so we can take a look at it, or have someone qualified at your gym take a look at your squat form. You may personally think your form's right but someone watching might be able to pinpoint things you're doing wrong, which would result in your knee pain.

 

[Beermuscles]

Thursday 4/7/2011
Squat – 4x5- 95, 100, 125, 125
Military Press – 4x5 – 70, 80, 90, 100
Deadlift – 4x5 – 150, 170, 190, 210
Assist Dips – 3x10 (8,6,6)
Chin Ups – 3x10,10,9 (12,12,12)

Saturday 4/9/2011
Squat – 5x5,5,5,3,8 – 95, 110, 125, 140, 160, 125
Bench Press- 5x5,5,3,8 – 95, 105, 115, 125, 140, 115
Barbell Row – 5x5,5,5,3,8 – 75, 85, 95, 110, 130, 95
Assist Dips – 3x10,10,10 (8,6,5)
Chin Ups – 3x10,10,6 (12,12,12)

I had a friend who has also watched the Squat Rx series from the site work out with me Thursday and Saturday, said my form seemed fine. What he suggested was that I swap my shoes, because I've been wearing the Nike running shoes with the 'Shox' on the bottom. So today I wore some flat casual Reeboks I had, and squat pain was completely gone. Whether it truly was the shoes causing the pain I don't know, I'll see this coming week.


I may have to go back and read through the 5x5 write-up, but what's the official recommendation as far as increasing weights more than the recommended 2.5% per week. Bench press is feeling really easy, like I'm making excellent progress on it. Two weeks ago 125 felt challenging, today's workout on my 3-rep PR set I did 140 for 5 reps and it felt really easy, probably could have done 8-10 reps.

 

[Beermuscles]

Bill Starr 5x5 Week 4

Tuesday 4/12/2011
Squat – 5x5 - 95, 115, 130, 145, 160
Bench – 5x5 – 100, 110, 120, 130, 140
Barbell Row – 5x5 – 85, 95, 105, 115, 130
Assist Dips – 3x10 – (8,6,5)
Chin Ups – 3x10,10,10 – (12,12,12)

Thursday 4/14/2011
Squat – 4x5- 95, 115, 130, 130
Military Press – 4x5 – 75, 85, 95, 105 (3 reps failed)
Deadlift – 4x5 – 155, 175, 195, 215
Assist Dips – 3x10 (8,6,6)
Chin Ups – 3x10,10,8 (12,12,12)

Saturday 4/16/2011
Squat – 5x5,5,5,3,8 – 95, 115, 135, 145, 165, 135
Bench Press- 5x5,5,3,8 – 100, 110, 120, 130, 145, 120
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 130 (bad form), 105
Assist Dips – 3x10,10,10 (8,6,5)
Chin Ups – 3x10,10,6 (12,12,12)


BB Row form is bad as I'm trying to increase weight so I'll have to lower it a bit. Everything else this week went well.

 

[Beermuscles]

Bill Starr 5x5 Week 5


Tuesday 4/19/2011
Squat – 5x5 - 105, 115, 135, 145, 165
Bench – 5x5 – 105, 115, 125, 135, 145
Barbell Row – 5x5 – 85, 95, 105, 115, 130 ( need to lower)
Dips – 3x10 no assist

 

[Beermuscles]

Thursday 4/21/2011
Squat – 4x5- 105, 115, 135, 135
Military Press – 4x5 – 75, 85, 95, 105 (4 reps, 5th failed)
Deadlift – 4x5 – 155, 175, 200, 220
Dips – 2 x 12,8
Chin Ups – 2x 10,6

Was short on time due to work so had to just do 2 sets of dips/chins quickly at the end of the workout. Deadlift felt good this week, hasn’t been hard to make increases weekly, get to do two plates per side next week finally heh. Military Press got one rep more than last week at 105, hopefully next week can get the full 5 reps.


Saturday 4/23/2011
Squat – 5x5,5,5,3,8 – 105, 115, 135, 145, 170, 135
Bench Press- 5x5,5,3,8 – 105, 115, 125, 135, 150, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 130, 105
Dips – 2 x 11,8,6
Chin Ups – 3x10,10,6 (12,12,12)

Was a good workout, BB Row form felt better this week, I didn’t lower the weight, tried to do the same as last week and watch my form as best as I can. Did 5 reps on Bench PR 3-rep set, just felt easy so went for it.

 

[Beermuscles]

Tuesday 4/27/2011


Squat – 5x5 - 105, 115, 135, 150, 170
Bench – 5x5 – 105, 115, 125, 135, 150
Barbell Row – 5x5 – 85, 95, 105, 115, 130
Dips – 3 x 12, 7, 6
Chins – 1 x 6


Last set on squats was a tough one, knees buckled inward but got the 5 reps. Bench was easy, last set on BB Row felt better, will likely be able to up the weight for Saturday’s 3 rep PR set hopefully.

 

[Beermuscles]

Thursday 4/28/2011


Squat – 4x5- 105, 115, 135, 135
Military Press – 4x5 – 75, 85, 95, 105 (4 reps, 5th failed)
Deadlift – 4x5 – 160, 180, 200, 225
Dips – 3 x 12,7,7
Assist Chin Ups – 3 x 10,10,6 (12,12,12)


Deadlifts were good this week, Military Press still not really progressing.

 

[Beermuscles]

Saturday 4/30/2011

Squat – 5x5,5,5,3,8 – 105, 120, 135, 150, 175, 135
Bench Press- 5x5,5,3,8 – 105, 115, 125, 135, 155, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 130, 105
Dips – 3 x 10,5,5
Assist Chin Ups – 3x10,10,6 (12,12,10)

 

[Beermuscles]

Bill Starr 5x5 Week 7

Tuesday 5/3/2011

Squat – 5x5 - 105, 120, 135, 150, 175
Bench – 5x5 – 105, 115, 125, 135, 155
Barbell Row – 5x5 – 85, 95, 105, 115, 125
Dips – 3 x 10, 7, 6
Chins – 3 x 10, 8, 6 (12,12,12)

Last set on squats was tough, could be attributable to the lack of sleep I had this weekend. I try to get 7-8 hours a night but that just didn’t happen this weekend. I lowered the weight on BB Row for my fifth set compared to last week.

Thursday 5/5/2011

Squat – 4x5- 105, 115, 135, 135
Military Press – 4x5 – 75, 85, 95, 105 (3 reps, 4th failed)
Deadlift – 4x5 – 160, 180, 200, 230

Workout went well, deadlift continues to increase 2.5% every week. Military Press sucked but that’s basically expected, haven’t made any progress on it in weeks. I would think Squats or Bench would stall before Military Press seeing as how I do those three times a week and Military Press is just once a week.

 

[psizzle_8]

hey there beermuscles...with a handle like that i couldn't NOT check out your log lol. how is everything going over here? i saw at the beginning of this you were struggling with getting your diet in order.. are all of your ducks in a row now? making progress?

 

[Beermuscles]

Diet has progressed over the past five months to what I would now say is in proper order. I typically get 7-8 hours of sleep a night but on occasion I might settle for ~6 when things with work keep me from getting in my full rest. I wish I could edit my original post but I think that may be a Platinum-only option on EF; it doesn't really reflect on what I've been doing as the routine from my original post is not at all what I am doing right now.

I'm making progress, it just comes very very slowly. I'm definitely in a better position than when I started.

 

[psizzle_8]

Diet has progressed over the past five months to what I would now say is in proper order. I typically get 7-8 hours of sleep a night but on occasion I might settle for ~6 when things with work keep me from getting in my full rest. I wish I could edit my original post but I think that may be a Platinum-only option on EF; it doesn't really reflect on what I've been doing as the routine from my original post is not at all what I am doing right now.

I'm making progress, it just comes very very slowly. I'm definitely in a better position than when I started.

Awesome! Good to hear. Speak up if you ever have questions on anything. That's what these forums are here for. Keep it up, I will definitely continue following along.

 

[Beermuscles]

Saturday 5/7/2011


Squat – 5x5,5,5,3,8 – 105, 125, 140, 155, 180, 140
Bench Press- 5x5,5,3,8 – 105, 115, 125, 140, 160, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 125, 105
Dips – 3 x 9,5,5
Assist Chin Ups – 3x10,10,7 (12,12,10)


Squats went well, the 3-rep set felt pretty heavy just lifting it off the rack heh, but managed all 3 reps. Bench was fine. I don’t know whether to deload on BB Row or do some extra sets for back? Just not making progress there.

 

[Beermuscles]

Bill Starr 5x5 Week 8

Wednesday 5/11/2011
Squat – 5x5– 105, 125, 140, 155, 180 (4 reps)
Bench Press- 5x5– 105, 115, 125, 140, 160
Barbell Row – 5x5– 85, 95, 105, 115, 125
Dips – 3 x 10,8,3
Assist Chin Ups – 3x10,10,7 (12,12,12)

Bumped my workout schedule from T/Th/Sa to W/F/Su due to work, this will give me more time so I'm not rushing.

Friday 5/13/2011

Squat – 4x5- 105, 125, 140,140
Military Press – 4x5 – 75, 85, 95, 105 (4 reps)
Deadlift – 4x5 – 165, 185, 205, 235

Sunday 5/15/2011

Squat – 5x5,5,5,3,8 – 105, 125, 140, 160, 180, 140
Bench Press- 5x5,5,3,8 – 105, 115, 125, 140, 165, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 125, 105

 

[Beermuscles]

Bill Starr 5x5 Week 9

Wednesday 5/18/2011

Squat – 5x5– 105, 125, 140, 160, 180 (4 reps)
Bench Press- 5x5– 105, 115, 125, 140, 165 (4 reps)
Barbell Row – 5x5– 85, 95, 105, 115, 125

Squat stuck at 180 for two weeks in a row, can’t get that 5th rep out along with losing form on the later reps. Bench press after the 4th rep I felt like I wouldn’t be able to get the 5th one up so I didn’t go for it, I don’t have a spotter so didn’t wanna risk it. BB Row not feeling any easier, still stuck at 125. So basically kinda stuck on everything, time to deload for a week? I’m not sure.

Friday 5/20/2011

Squat – 4x5- 105, 125, 140,140
Military Press – 4x5 – 75, 85, 95, 105 (3 reps)
Deadlift – 4x5 – 165, 190, 215, 240

Still no progress on Military Press, should I do some other shoulder work to help? Deadlifts went well, new PR every week still going strong.

 

[JDid23]

welcome to EF bro!! I am no expert and i've never done bill starr's 5x5, but i do know that military typically stalls the fastest... You got 4 reps your workout before, but only got 3 this time. I would personally go for it one more time, and if you don't hit it maybe deload your military press.

 

[oso0960]

Looks like it's time for a deload bro. Another option you could try is do 2x a week to squeeze out any more PRs before you deload. Like...

Monday
Squat
Bench
Row

Thursday
Squat
Press
Dead

Monday
Squat
Bench
Row
(this day is where you do those triples and back off sets)

Thursday
Squat
Bench
Row

etc..

 

[Beermuscles]

Yes sir, probably right. Here's last night's workout, kind of confirms time for a deload week.

Bill Starr 5x5 Week 10

Wednesday 5/18/2011
Squat – 5x5– 105, 125, 145, 165, 180 (2 reps)
Bench Press- 5x5– 105, 115, 125, 145, 170
Barbell Row – 5x5– 85, 95, 105, 115, 125

Squats felt considerably heavier than usual even on lower sets. Only reason I was able to get 5 reps on Bench was cause it was either that or have that shit fall on me. Barbell row also felt heavy, cheated them using hips to initiate the movement.

 

[Beermuscles]

[FONT=&quot]Friday 5/20/11[/FONT]
[FONT=&quot]Rest Day[/FONT]

[FONT=&quot]Sunday 5/22/2011 - Deload[/FONT]
Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Bill Starr 5x5 Week 11 – Deload Week
Wednesday 6/1/2011

Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115
Friday 6/3/2011

Skipped Workout.

Sunday 6/5/2011
Squat – 5x5 – 105, 125, 135, 145, 155 (3 reps)
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Only managed 3 reps on the last set of squats? Wtf. Squats felt heavy, not sure what’s going on. Bench and BB Row were fine, felt relatively light.

Yesterday and today I have a pain in my abdominal region, never had that before even with heavier weights. I'm thinking about doing a second deload week, just won't miss out on Friday's workout like I did the past two weeks. It doesn't really feel like being sore from an ab workout, it's a bit of a sharper pain. Kind of concerned about this, I'll see how it feels tomorrow morning.

 

[Beermuscles]

Bill Starr 5x5 Week 12 – Deload Week

Wednesday 6/8/2011
Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Friday 6/10/2011
Squat – 4x5- 105, 125, 135, 145
Military Press – 4x5 – 75, 85, 95, 105
Deadlift – 4x5 – 165, 190, 215, 240

Sunday 6/12/2011
Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Didn’t plan to slack off for this long, originally just wanted to do a single deload week, but it seems to have snowballed into three weeks of light lifting. Back at it tonight after work.

Hey finally got 5 reps on Military Press with 105, that was stuck there for a long while so it felt good.

 

[Beermuscles]

Bill Starr 5x5 Week 13

Wednesday 6/15/2011
[FONT=&quot]Squat – 5x5– 105, 125, 145, 165, 180 (2 reps)[/FONT]
[FONT=&quot]Bench Press- 5x5– 105, 115, 135, 145, 165[/FONT]
Barbell Row – 5x5– 85, 95, 105, 115, 125

Feeling weak on squats still even after deload, barbell row also felt tough.

Friday 6/10/2011
Squat – 4x5- 105, 125, 145, 145
Military Press – 4x5 – 75, 85, 95, 105
Deadlift – 4x5 – 165, 190, 215, 245 (2 reps)

Didn't increase Miltary Press from last week just cause I barely got it last week, this time the 5 reps felt just a bit easier. Deadlifts went fine, didn't push for new PR, didn't feel 'right', will get it next week!

 

[Beermuscles]

I stopped counting calories the past few weeks, stalling on my lifts may or may not be due to low caloric intake? I'm gonna redo my BMR calculation and record my calories again starting tomorrow morning, my meals stay pretty consistent on weekdays, I make some of my meals on Sunday for the week so it's usually the same thing Mon-Fri. I've gone from 189 lbs in January to 174 lbs a few days ago when I stepped on the scale.

 

[JDid23]

I stopped counting calories the past few weeks, stalling on my lifts may or may not be due to low caloric intake? I'm gonna redo my BMR calculation and record my calories again starting tomorrow morning, my meals stay pretty consistent on weekdays, I make some of my meals on Sunday for the week so it's usually the same thing Mon-Fri. I've gone from 189 lbs in January to 174 lbs a few days ago when I stepped on the scale.

5x5 isn't easy to progress on week to week when you're cutting.... If you think about it logically, you're cutting bodyweight and adding weight to the bar, so it's bound to be harder. What are your goals and what is your current diet?

 

[Beermuscles]

My first concrete goal when I started up in January was to squat/bench/deadlift my bodyweight for 5 reps. I'm getting close to that, it's at 175/165/240 and if things progress I should be able to get bench up to complete that goal in one to two weeks.

My longer-term goal is to get those three lifts to 300/300/300. I would like to be there by the end of the year. I don't know how realistic that is or isn't, but I'm not stopping until I'm satisfied.

Diet "should" be around 2300 calories a day, like I mentioned I have not been counting calories lately but I'm going to start that up again. I went back through this week's meals in my head and placed them into Fitday and I have been coming up short by a good 200-500 calories. I eat five meals a day, mainly just because clean foods aren't really calorically dense and I can only eat so much at once. If I could I'd like to just eat two three meals, gives me more time for other things.

 

[Tblock1]

Well a 300/300/300 isnt very realistic I'd say. For squats and deadlifts it could definitely be done, but it would be hard to take someone who has been training for 6 months and take their bench from 165x5 to 300 in another 6. Still good goals and I'm sure you could surpass the deadlift one, meet the squat one, and at least get close on bench

 

[Beermuscles]

I'm gonna try and make it happen!

 

[JDid23]

Well a 300/300/300 isnt very realistic I'd say. For squats and deadlifts it could definitely be done, but it would be hard to take someone who has been training for 6 months and take their bench from 165x5 to 300 in another 6. Still good goals and I'm sure you could surpass the deadlift one, meet the squat one, and at least get close on bench

agreed with the bench.... to hit the 300 squat/DL mark is a hell of an accomplishment on its own.... but to hit it with bench is different. Also, if you're benching 300 while you're also squatting and deadlifting 300, something is very wrong with your training.

 

[Beermuscles]

Sunday 6/19/2011

Squat – 5x 5,5,5,3,8 – 105, 125, 145, 165, 175, 145
Bench Press- 5x 5,5,3,8 – 105, 115, 135, 145, 170, 135
Barbell Row – 5x 5,5,5,3,8 – 85, 95, 105, 115, 130, 105

Okay workout overall, I’m looking forward to next week, want to see how things go.