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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
__________________
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
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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
__________________
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
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Old 01-14-2010, 05:31 PM   #6
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Good luck I know you'll hit those 6 month numbers!
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Old 01-14-2010, 08:02 PM   #7
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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 01-14-2010, 08:10 PM   #8
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Default

Quote:
Originally Posted by BendtheBar View Post
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.
Thanks BTB, That is what I meant when I said that I need to even out my strengths.


Quote:
Originally Posted by lefthookright View Post
Good luck I know you'll hit those 6 month numbers!
Thanks LHR, I thought my goals were a little high to start off with. I guess I will have to see how fast I start adding weight.
__________________
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 01-15-2010, 11:31 AM   #9
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Default Workout B - Jan. 15, 2010

Today's workout was a good. My front / back overhead press and my close grip bench press need some work. My total workout took 65 min. It was rainy and chilly this morning. The overall grade was an A.

Workout B
Dead Lifts: 195lbs. - 1x4 , 1x6 , 1x5

Front & Back Overhead Press: 80lbs. - 1x8 , 1x5 , 1x4

BB Curls: 80lbs. - 1x7 , 1x6 , 1x4

Close Grip Bench Press: 115lbs. - 1x4 , 1x3 , 1x2

Ab Work (weighted incline situps): BW+20lbs. - 1x11 , 1x7 , 1x6
__________________
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 01-15-2010, 12:51 PM   #10
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Your numbers are looking good Jhuse. You're only a stone's throw away from 2 plates on the overhead presses.
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