Gettin' Lean But Keepin' My Numbers Up

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

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  1. J-Dawg

    J-Dawg New Member

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    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

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    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 FLORIDA > *

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  4. K20Z3

    K20Z3 New Member

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    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

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    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

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    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

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    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

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    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 New Member

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    dude you did 195x5 on squats not 195x1
     
  10. J-Dawg

    J-Dawg New Member

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    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

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    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
     
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