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Old 01-13-2010, 11:01 PM   #1
jhuse2
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Default 2010: The Beginning

Hey guys,
I have changed my routine I will be posting all accomplishments here now. I talked with Steve and he gave me a very good intermidiate routine to try out.

It has an A day and a B day... Each day has 5 exercises. He said to pick a heavy weight that I can build on. Starting with a goal of 20 reps per set. With 3 sets each exercise. Do as many reps as possible per set until all sets add up to 20 reps. Then add enough weight to build on again.

Workout A
Squats
Calve Raises
Stiff Leg Dead Lifts
Bench Press
Bentover Rows

Workout B
Dead Lifts
Front & Back Overhead Press
DB or BB Curls
Close Grip Bench Press
Ab Work (incline situps or Leg Lifts)

My goals are to get big and and strong.

Exercise:..............6 months...............12 months
SQUATS: . . . . . . . . . . 270 . . . . . . . . . . . . .360
BENCH PRESS:. . . . . . 200 . . . . . . . . . . . . .275
DEAD LIFTS: . . . . . . . .300 . . . . . . . . . . . . 435
OVERHEAD PRESS: . . . 130 . . . . . . . . . . . . 170
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Workout Log
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Old 01-13-2010, 11:03 PM   #2
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Good stuff! I'll be following along. Give it hell!
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Old 01-14-2010, 10:21 AM   #3
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Looking forward to this. Hit it hard!
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Old 01-14-2010, 10:50 AM   #4
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Good luck JH, i'll be watching
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Old 01-14-2010, 11:37 AM   #5
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Default New Workout Routine A - Day 1

Todays workout was good. It has been a while since I have done Squats or bench presses.

Overall Workout Grade: B+ (took longer than expected to find a good workout weight on all exercises)

Squats: 155x1x8 , 1x6 , 1x6

Standing Calve Raises: 155x3x25

Stiff Leg Deadlifts: 155x1x10 , 165x1x10 , 175x1x10

Bench Press: 135x1x5 , 135x1x4 , 135x1x4

Bent Over Rows: 130x1x10 , 135x1x10 , 140x1x8
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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http://muscleandbrawn.com/forums/tra...test-bulk.html
Workout Log
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Old 01-14-2010, 08:02 PM   #6
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Default

Quote:
Originally Posted by jhuse2 View Post
Todays workout was good. It has been a while since I have done Squats or bench presses.

Overall Workout Grade: B+ (took longer than expected to find a good workout weight on all exercises)

Squats: 155x1x8 , 1x6 , 1x6

Standing Calve Raises: 155x3x25

Stiff Leg Deadlifts: 155x1x10 , 165x1x10 , 175x1x10

Bench Press: 135x1x5 , 135x1x4 , 135x1x4

Bent Over Rows: 130x1x10 , 135x1x10 , 140x1x8
Those are good starting numbers, especially on barbell rows. Just keep hard at it one rep at a time, and you'll smash your goals.
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Old 03-01-2010, 09:41 PM   #7
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Thumbs up

Your first workout this year ....

Quote:
Originally Posted by jhuse2 View Post
Squats: 155x1x8 , 1x6 , 1x6
Standing Calve Raises: 155x3x25
Stiff Leg Deadlifts: 155x1x10 , 165x1x10 , 175x1x10
Bench Press: 135x1x5 , 135x1x4 , 135x1x4
Bent Over Rows: 130x1x10 , 135x1x10 , 140x1x8
And your workout today

Quote:
Originally Posted by jhuse2 View Post
Squats: 240lbs. , 1x6 , 1x6 , 1x5 (added 5 lbs.)
Standing Calve Raises: 240lbs. 3x20
Stiff Leg Deadlifts: 210lbs. , 1x5 , 1x7 , 1x7 (decreased weight.)
Bench Press: 170lbs. , 1x7 , 1x5 , 1x5 (added 5 lbs.)
Yate Rows: 175lbs. , 1x6 , 1x6 , 1x6 ( added 1 rep)
jhuse, thy name is progress. For 1.5 months lifting, this is as awesome as it gets.
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Old 03-01-2010, 09:53 PM   #8
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Default

Quote:
Originally Posted by kitarpyar View Post
Your first workout this year ....



And your workout today



jhuse, thy name is progress. For 1.5 months lifting, this is as awesome as it gets.
Thanks Kit. I am lucky that I really haven't hit a wall yet. I owe alot to you and the other guys on this form for helping me with form and a awesome routine. I am trying to go about this safest way. I am 33 years old and I really don't recover as fast as a longer guy. I have a family that depends on me to provide for them. I need to stay healthy. I like to lift, but if I get to carried away with it I will hurt myself and my family. I am not doing this for anybody but myself, Not for competition, I do have a yellow polka dot bikini that is waiting for me to wear at the beach.
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


Transformation Contest BULK
http://muscleandbrawn.com/forums/tra...test-bulk.html
Workout Log
http://muscleandbrawn.com/forums/tra...ngth-form.html
~HOT SH!T.. ROCK & ROLL~
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Old 03-01-2010, 09:57 PM   #9
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Quote:
Originally Posted by jhuse2 View Post
Thanks Kit. I am lucky that I really haven't hit a wall yet. I owe alot to you and the other guys on this form for helping me with form and a awesome routine. I am trying to go about this safest way. I am 33 years old and I really don't recover as fast as a longer guy. I have a family that depends on me to provide for them. I need to stay healthy. I like to lift, but if I get to carried away with it I will hurt myself and my family. I am not doing this for anybody but myself, Not for competition, I do have a yellow polka dot bikini that is waiting for me to wear at the beach.
lol nice.

one point to make is: as you get stronger this should prevent injuries in everyday activities, such as movin furniture.
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Last edited by kman025; 03-01-2010 at 10:01 PM.
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Old 03-01-2010, 09:58 PM   #10
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Quote:
Originally Posted by jhuse2 View Post
I do have a yellow polka dot bikini that is waiting for me to wear at the beach.
Now that's a sight!
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