Gettin' Lean But Keepin' My Numbers Up

Discussion in 'Training Logs' started by J-Dawg, Feb 19, 2007.

Thread Status:
Not open for further replies.
  1. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Ive worked out for about a year now. My weight i started at was 220, Now im weighing in at 195. But before i was just dicking around in the weight room doing leg press and bench. After i started training with K20Z3, he showed me the ways of Bill Star Intermediate Training Mad Cow. Now im on a routine based of the book, "Practical Programing for Strength Training" by Rippetoe and Kilgore.

    This is my routine:
    Monday (Bench Press + Related Exercises)
    Bench 6x3
    Push Press 1RM, 2RM, or 3RM
    Incline 3x12
    Abs 2xtimed sets

    Tuesday ( Heavy DL/ Light Squat Day)
    DL 1x5
    Pendlay 5x3
    Squat 2x5 80% of 5RM

    Thursday (Bench Press + Related Exercised )
    Push Press 6x3
    Bench Press 1RM, 2RM, or 3RM
    Bench 3x12 50% of 1RM
    ABS 2xtimed sets

    Friday/Saturday (Heavy Squat/ Light DL Day )
    Squat 5x5
    RDL 3x12
    Pendlay 3x10
    DL 2x5 80% of 5RM
    ABS 2xtimed sets

    Today was my first day on this workout:
    2/19/07
    Bench Press
    195/6x3

    Push Press
    155x1

    Incline
    95x3x12

    ABS
    2xtimed sets
     
  2. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Thursdays Workout

    Thursday

    Push Press
    45x2x5
    85x5
    105x3
    125x6x3

    Bench Press
    45x2x5
    95x5
    135x5
    175x5
    205x1
    225x1

    Incline
    45x2x5
    105x3x12

    ABS
    2xtimed sets
     
  3. michael

    michael WELCOME TO THE GUNSHINE STATE

    Joined:
    Dec 21, 2001
    Messages:
    87,530
    Likes Received:
    9,573
    Location:
    FL
  4. K20Z3

    K20Z3 Member

    Joined:
    Jan 5, 2006
    Messages:
    728
    Likes Received:
    0
    Location:
    Southern California
    Yo gona have to change our ME day to March 10th cuz of some injuries ive come upon (shoulder, elbow, hip)
     
  5. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Mondays Workout

    2/26/07

    Bench
    45x2x5
    105x5
    145x3
    205x6x3

    Push Press
    45x2x5
    95x5
    115x3
    135x2
    155x1
    165x1

    Incline
    45x2x5
    115x3x12

    ABS
    2xTimed Sets
     
  6. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Tuesdays Workout

    2/27/07

    Deadlift
    45x2x5
    145x5
    235x5
    300x5

    Squat
    45x2x5
    75x5
    95x5
    115x5
    135x5
    155x2x5

    Pendlay
    45x2x5
    75x5
    95x5
    145x5
    185x5x3

    Romanian DL
    45x2x5
    95x5
    135x5
    175x5
    185x3x12
     
  7. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Thursdays Workout

    3/1/07

    Push Press
    45x2x5
    95x5
    115x3
    135x6x3

    Bench Press
    45x2x5
    105x5
    145x5
    185x5
    215x1
    235x1

    Incline
    45x2x5
    125x3x12

    ABS
    2xtimed sets
     
  8. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Fridays Workout

    Squat
    45x2x5
    95x5
    135x3
    155x2
    175x1
    195x5

    Romanian Deadlift
    95x5
    135x5
    190x3x12

    Pendlay
    145x3x10

    DL
    135x2x5
    185x5
    235x2x5
     
    Last edited: Mar 5, 2007
  9. K20Z3

    K20Z3 Member

    Joined:
    Jan 5, 2006
    Messages:
    728
    Likes Received:
    0
    Location:
    Southern California
    dude you did 195x5 on squats not 195x1
     
  10. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Mondays Workout

    3/5/07

    Bench Press
    45x2x5
    110x5
    150x3
    210x6x3

    Push Press
    45x2x5
    100x5
    120x3
    140x2
    160x1
    170x1

    Incline
    45x2x5
    130x3x12

    ABS
    2xTimed Sets
     
  11. J-Dawg

    J-Dawg New Member

    Joined:
    Feb 12, 2007
    Messages:
    9
    Likes Received:
    0
    Monday's Workout

    3/12/07

    Bench Press
    45x2x5
    115x5
    155x3
    215x6x3

    Push Press
    45x2x5
    115x5
    125x3
    145x2
    165x1
    175x1

    Incline
    45x2x5
    140x3x12

    Curl
    45x2x5
    105x3x8

    ABS
    2xtimed sets
     
Thread Status:
Not open for further replies.

Share This Page