Project Underdog

[Armored 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.

[Gerb]

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!

[Armored Underdog]

these were from yesterday....

[Armored Underdog]

October 2007

[Armored Underdog]

not sure when these were, but I think roughly october 2006 to march 2007. not positive on that.

[Armored Underdog]

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

[Armored Underdog]

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

[Armored Underdog]

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!

Thank you for the warm welcome, it is greatly appreciated. The DOMS were not bad at all. I was slightly sore, I did however, expect to me more sore then I was.

[Armored Underdog]

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

[Armored Underdog]

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

[Armored Underdog]

Pictures from tuesday right after lifting:

[Mr.Bones]

Progress already, nice.

[Armored Underdog]

Progress already, nice.

Thank you, I hope to keep progressing! I have to catch up to TheBrute!

[Armored Underdog]

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.

[Armored Underdog]

I have set a goal: to do a unassisted pull up. just one... and then set the next goal..