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Thread: Project Underdog
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07-28-2010, 11:16 AM #1
Project Underdog
Okay, I have been lifting on and off for over 10 years.. more off then on. Time seems to get in the way. I have now made it so that I can guarantee at least two work outs a week if all else fails.
I am not training for a show or competition. I just like strength and size for the most part. I try pretty much try all styles of training to see what works for me, since I know that everyone is different.
Since this was my first time back in the gym in over a year, I was trying to go light, but I just couldn't do it.
I started at 1050am and was finished at 1210pm:
Deadlift:
225 x 7 (x 2 sets)
245 x 7
275 x 7
Bent over Barbell Row:
115 x 16
125 x 10
125 x 8
Shrugs:
125 x 20 (x2 sets)
Flat Bench Barbell:
145 x 8
135 x 8
135 x 10
EZBar curls:
40 x 12 (x3 sets)
EZBar Lying Skullcrushers:
40 x 12 (x 3 sets)
Squat:
135 x 8
225 x 7 (x2 sets)
Overhead Barbell press:
95 x 8 x 6 x 6
Behind the back Wrist curls:
65 x 40 (x 3 sets)
Angled leg press calf raises:
250 x 20 x 15 x 15
Total weight moved for this session: 48780 lbs or 24.4 Tons
This workout was a rough estimate for formulas and where I need to start. I do like pushing my limits as best as I can. I have no spotter, which I think would benefit me in the two of the main lifts, bench press and squat, my only problem is that my work schedule is very hectic.Last edited by Armored Underdog; 07-28-2010 at 11:17 AM. Reason: few minor adjustments
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07-28-2010, 11:53 AM #2
- Join Date
- Feb 2009
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First day back in a year, you work your entire body with heavy compond exercises ... I predict major DOMS lol. Good luck to you and I'll be following along. Welcome!
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07-28-2010, 01:01 PM #3
these were from yesterday....
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07-28-2010, 01:02 PM #4
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07-28-2010, 01:11 PM #5
not sure when these were, but I think roughly october 2006 to march 2007. not positive on that.
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07-30-2010, 05:58 PM #6
The first workout was on tuesday. Took off wednesday and thursday.
Friday: Day 2
Smith machine overhead press:
135 x 8
145 x 7
155 x 7
Deadlift: (done without a belt, straps, hooks, chalk)
245 x 7
295 x 7
345 x 6 + 1(this one I went and got my hooks because I was determined to get that last rep)
Barbell Shrugs:
135 x 20
145 x 20
155 x 20
Bent over barbell row:
155 x 7
165 x 7
175 x 7
Incline Skull Crusher:
50 x 7
60 x 7
70 x 7
Facedown on an incline bench rear lateral raises:
15 x 7
25 x 7
20 x 7
Standing Lateral Raises with thumbs pointing down:
10 x 8 x 3
Supersetted Wide Grip Pulldowns (behind the neck/to the chest)
50 x 7
60 x 7
35 x 7
Underhanded pushdowns:
42.5 x 7
50 x 7
57.2 x 7
Behind the back wrist curls:
115 x 20
135 x 20 x 2
Plate Pinch:
pinching 2 5lb plates for 30 paces x 3
Deadlift:
135 x 12
Out the gym.
Start time: 1040
Finish time: 1150
Total weight moved: 35860 lbs or 17.93 tons
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08-01-2010, 04:57 PM #7
off saturday
Sunday's workout:
Had a headache, but I worked through it...
Squat:
225 x 7
275 x 7
295 x 7
flat bench barbell:
205 x 3
185 x 4
185 x 5
(I can see that I just don't do well on flat bench.)
EZbar 21's:
30 x 2
40 x 1
Incline dumbbell:
50 x 7
55 x 7
60 x 7
Incline Dumbbell Flyes:
20 x 7 x 3
Donkey Calf raises:
400 x 20 x 3
Leg Extentions:
80 x 10
140 x 7
200 x 7
Leg Curls:
105 x 10
185 x 8
225 x 7
(extentions and curls seemed light even at the heavier weights)
High cable Curls:
50 x 10
60 x 8
70 x 6
Dumbbell hammer curls:
25 x 7
30 x 7
35 x 7
Straight bar Lying pullovers:
20 x 7
40 x 7
60 x 7
Squat:
115 x 13
time in the gym: 1300 to 1410
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08-01-2010, 05:00 PM #8
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08-04-2010, 02:43 PM #9
took off monday..
Tuesday's workout
when I started last week, I was sitting at about 258 lbs. when I weighed myself at the gym, I did after my workout (which I finally found the damn scale, I am working out not at my "home" gym.) at 267lbs. 9lb gain in a week.. .. ...
workout was from 1050am -1155am
Deadlift:
255 x 5
300 x 3
340 x 2
Smith machine rack pulls into a shrug (there is no power rack there):
135 x 20
155 x 20
185 x 20
EZBar close grip supersetted with skullcrushers:
50 x 10
60 x 8
70 x 6
Underhanded Machine rows:
120 x 10
140 x 8
160 x 6
Barbell in the corner Vgrip row:
115 x 7 x 3
Arnold presses:
20 x 8
Dumbbell presses:
35 x 7
45 x 7
40 x 7
Giant set:
face down on incline bench:
Lateral raise, shrugs, DB Row:
20 x 7, x 10, x 7
25 x 7, x 10, x 7
30 x 7, x 10, x 7
WideGrip upright row:
95 x 10
95 x 7 x 2
Flat bench barbell press:
95 x 20
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08-04-2010, 03:16 PM #10
tires that I got for a buddy. I need a larger place to live to get my own.. that is my 6.5 yr old son
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08-04-2010, 03:28 PM #11
Pictures from tuesday right after lifting:
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08-04-2010, 11:24 PM #12
Progress already, nice.
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08-05-2010, 04:38 PM #13
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08-06-2010, 06:04 PM #14
off wednesday and thursday
Friday's workout
Zercher Squat, the 30 paces with weight that I squatted:
135 x 7/30 paces
155 x 7/30 paces
165 x 7/30 paces
Flat bench Dumbbell:
regular grip supersetted with neutral grip
35 x 7/ x 7
40 x 7/ x 7
45 x 7/ x 7
Stiff leg deadlifts:
135 x 7
155 x 7
205 x 7
ez bar 21's
40 x 7 x 2
50 x 7
incline barbell bench press:
115 x 7
135 x 7
185 x 7
reverse exbar curls
30 x 15
reverse straight bar curls
30 x 15
angle press calve raises:
270 x 20
450 x 20
540 x 10 restpause x 10
angle leg press
540 x 3
behind the back wrist curls:
135 x 20
155 x 20
185 x 20
Barbell hack squat:
185 x 7
Plate pinch:
(2 5lb plates pinched together with fingertips only)
44 paces x 6
Cable crossover:
High: 20 x 10
Mid: 20 x 10. 30 x 10
Start time: 1000
end time: 1115
weight at the beginning: 267 lbs.
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08-07-2010, 04:15 PM #15
I have set a goal: to do a unassisted pull up. just one... and then set the next goal..
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