Fenske's Log Mod Bill Star

Discussion in 'Training Logs' started by Opie Winston, Oct 31, 2006.

Thread Status:
Not open for further replies.
  1. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    I'm 2 full weeks in.

    5'10" 179lbs

    haven't lifted since high school hockey 2003.

    Here's the routine.

    Tuesday
    Squats-5x5
    Deadlifts-5x5
    Bench Press-5x5
    Incline DB Press-2x12-20

    Thursday
    Light Squats
    Good Mornings-3x8-12
    Shoulder DB Press-5x5
    Pullups-4xmax


    Saturday
    Squats
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20
     
  2. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    Sunday(moved from saturday)

    Squats
    115x5
    135x5
    145x5
    165x5
    185x5


    Rows
    75x5
    95x5
    105x5
    120x5
    135x5

    Incline Bench
    75x5
    85x5
    95x5
    105x5
    115x5

    Tri Extensions
    20x14
    20x8

    Bicep Curls
    25x12
    25x7

    Pullups (Assisted 40)
    -40x8
    -40x4


    Currently my big three looks like this
    S 185x5
    D 185x5
    B 125x5



    My upper body needs some serious help. I've never really focus on upper body stength in high school, and I obviously want to continue with the lower too. Not lifting for a long time has really hurt me along with losing weight, but i guess everyone needs to start somewhere.


    Any help would be great. I starting take ON whey once before and after I lift with CEE and once on off days.
     
  3. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    being so weak, I don't know if i should just eat and make sure to get stronger, or go back to june-august where I was only taking in 2000-2500 cals a day. Since August I've maintain my current weight.
     
  4. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    obviously I'm still a fatty
     
  5. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    have you gotten stronger since august?
     
  6. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    I'm starting my 3rd week lifting today. Since I have college golf fall/spring its pretty much impossible to lifting during it. Also taking into account, that to be competitive, I can't be sore. My squat is up 20lbs so far, bench is the same and I haven't fully maxxed my deadlift yet. I need to add in some bench work i think, but I'm just getting into it. I wanted to work on form the first couple of days, so we'll see what happens on the bench today after class. I'll go for 135, and see what happens. Also 195 on squat.
     
  7. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    Gotcha. I'd just hang around maintenance for awhile and see what happens. If you get stagnant or whatever, add in a couple hundred more calories
     
  8. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    i was also taking EC and doing a bit of cadio during that time, since I've been off EC, I've just maintained weight. I was traveling every friday-monday during golf so I wasn't eating good at all.


    I kinda want to get back on EC, but i don't know.
     
  9. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    right now I'm eating around 3000. so I should just try to maintain? or should I cut, and the newbie gains should continue?
     
  10. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    my main goal is to get stronger, but I also want to get to being a normal person. I've been fat all my life, and i decided I'm sick of it
     
  11. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    Squat
    95x5
    115x5
    135x5
    165x5
    195x5

    Bench
    80x5
    95x5
    105x5
    115x5
    135x2(fuck)

    Dead lift
    85x5
    105x5
    125x5
    145x5
    175x5
    205x5(easy)

    Incline DB
    30x14
    30x8

    Pullups
    -40x12
    -40x8

    Curls
    25x8
    25x4


    no progress on bench, still going strong with the legs.
     
  12. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    Light Squats
    65x8
    85x8
    105x8
    125x8
    145x8

    Good Mornings
    65x12
    85x12
    115x10

    Shoulder DB's
    20x5
    25x5
    30x5
    35x5
    35x5

    DB Curls
    25x8
    25x4

    Pullups
    -40x12
    -40x7
    -55x9
    -40x4


    didn't feel like working out today
     
  13. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    Squats
    95x5
    115x5
    135x5
    175x5
    205x5



    Deadlifts
    95x5
    115x5
    135x5
    175x5
    225x5

    DB Bench
    30x5
    35x5
    40x5
    45x5
    50x5

    Incline
    25x13
    25x9

    5 min bike
     
  14. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    yesterday
    40 minutes of cadio
    30 of basketball

    830am 2 scoops of whey
    11am lasagna
    630pm lipton rice







    today

    830am - 2scoops whey
    130pm - chipolte no beans




    chest day

    incline db
    1x12 30db's
    1x12 40
    1x8 45


    flat
    1x12 30
    1x10 40
    1x 7 45

    fly machine
    1x14 55
    1x8 105
    1x9 75

    dips
    1x9 -70
    1x8 -55
    1x8 -70



    switching to a four day routine, I have no discipline. we'll see what happens.
     
  15. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    back day

    bb bent over rows
    95 x 10
    115 x 8
    125 x 8
    125 x 6

    pullups
    -55 x 10
    -55 x 7
    -70 x 12
    -70 x 8

    seated cable rows
    55 x 7
    35? x 7
    35? x 5

    pulldowns
    3 sets


    basketball ~30 minutes
     
  16. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    db press
    20x15
    25x10
    25x10
    25x8

    tri ext
    55x12
    65x10
    65x8

    db curls
    20x12
    25x8
    25x8

    rope pushdowns
    60x10
    70x8
    70x8

    db laterals
    15x10
    15x8
    15x7

    preacher curls machine
    40x12
    60x10
    60x10
     
  17. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    monday

    incline db
    25x10
    30x9
    30x9
    30x8

    flat db
    30x10
    35x10
    35x9

    db fly
    85x12
    70x12
    70x11

    dips
    -55x11
    -55x7
     
  18. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    tuesday

    pullups
    -70x12
    -70x10
    -55x7
    -55x7

    Bent over Row BB
    95x12
    95x10
    95x10
    105x8

    Cable Row
    35x9
    35x8
    42.5x6

    Pulldown
    35x15
    35x8
     
  19. Opie Winston

    Opie Winston New Member

    Joined:
    Sep 26, 2005
    Messages:
    2,184
    Likes Received:
    0
    thursday

    db press
    20x10
    25x10
    25x10

    side laterals
    15x10
    15x10
    10x12

    shrugs
    50x15
    65x12
    65x12

    rope pushdown
    37.5x15
    52.5x6
    42.5x12

    bicep curls
    85x8
    85x7
    85x6

    tri exp.
    65x15
    80x12
    95x10

    db curl
    20x10
    20x9
    20x6
     
Thread Status:
Not open for further replies.

Share This Page