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Old 06-02-2014, 08:11 PM   #1
Stienthor
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I attempted to do this earlier this yr but work kept me out of town way to much. That problem has been solved, and I have invested in my self 1 power rack, a olympic bar and 300 lbs of weight. Now that I am training at home again, my workouts are ten times better, and I am so much more focused.
A gym has it's benefits, but in the big picture it is just not for me.
Been doing the following routine for two weeks now

Strength routine is as follows
Routine A
Squat 5x5
B.B BP 5x5
B.O.R 5x5
Lying behind head tricep extention3x8
B.B curl3x8
B.B good morning3x8
sit ups 3 sets

routine B
Squat 5x5
Deadlift 1x5
Standing B.B Press5x5
B.O.R 5x5
CGBP 3x8
Incline DB curl ( Not alternated)
Reverse Crunch

complete the set rep add 5lbs next time around .
miss getting the set rep range two times back to back drop by 10 lbs
I train every second day currently and the plan right now is to continue this program for the foreseeable future

All I have to say is this supposed to be a novice style program, but I am enjoying i,t and it'"s working for me. Started light like I keep reading I should. My goal right now is to get both My Deadlift and Squat at the or past the 300 lbs ( 136 kilo) range.
shoulder press I would love to see 135 lbs (61kg)
Bench press goal is 225lbs (102kg)
Lastly I wish to get to the point where I can replace the B.O.R with chin up or pull up on the B routine


June 1st
Routine A
Squat
45x12
135x6
185x4
210x5x5x5x5x5

BB BP
135x8
185x4
200x5x4x3x3x3

B.O.R 165x5x5x5x5x5
Lying closegrip behind head extension 85x8x8x8
BB Curl 85x8x8x8
stiff leg BB good morning 95x8x8x8
sit up 28x28x28
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Old 06-03-2014, 06:50 AM   #2
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Good luck. Smash your goals. Will be following along.
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Old 06-03-2014, 08:29 PM   #3
Stienthor
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Tuesday June 3rd

B Routine

Squat
45x12
105x8
175x6
215x5,5,5,5,5

Deadlift
135x12
240x5

Standing BB Press
110x5,5,5,5,5

B.O.R
170x5,5,5,5,5

CGBP
150x8,8,8

Incline DB curl
40x7,6,5

Reverse Crunch
25,20,20

missed the rep count on the incline DB curl. will see how I do on Saturday with that one
other than that and the fact that each of my kids came to me for a talk during my work out, this one goes in the books as pretty good
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Old 06-05-2014, 07:46 PM   #4
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Today's workout was a complete bust as to many time kids kept interrupting me for one reason or another with the final reason bringing the workout to a halt. I managed to complete the following

Squat. 45x12
135x8
185x5
215x5x5x5x5x5 these were heavy today

BB B.P. 135x5
185x5
200x5x4x3x1x3 not sure why the single occurred but two times I have missed so reset to 190

B.O.R 170x5x5x lost grip dropped BB now have huge bruise on quad cause I tried to catch it. Not smart


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Old 06-06-2014, 05:42 AM   #5
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Good stuff, keep at it!

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Old 06-06-2014, 05:52 AM   #6
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Beyond all, and pervading all, is the heart of being which beats steadily and irrevocably....


This heart is you.

It is who you are.

It is the hub of your existence. It is that in which all things are created and arise within you.

Without you - who you are - nothing would be.

With your beating heart, there is always a chance to be great.

You will do well.


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After losing 40+ unwanted lbs:

At 152/154lbs:


At 162-168:
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Old 06-07-2014, 10:46 PM   #7
Stienthor
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Training Type: 5x5
Fav Exercise: Squat
Reputation: 1310
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B Routine.

Squat--
45x12
135x5
175x5
220x5x5x5x5x5
squating at 220 today was easier and felt lighter than my squating at 215 last time.

Deadlift
135x5
245x5
Deadlifting at this weight still does not seem to really be a huge challenge, but I may be posting a vid here soon for a form check, cause honestly I am not sure if i am doing it completly correct

B.B Press
115x5x5x5x5
No need to see it, cause I can feel it in my lower back that my form was all messed up, so regardless of me succeeding on the weight set reps, I am gonna stay at this weight for another workout

B.O.R
175x5x5x5x5x5
Of the big five lifts I do in this routine this is only one I have not hit my working weight range. ALthough my left elbow has begun to give me a bit of an issue. This was expected to happen at some point though.

CGBP
155x8x8x8. had to grind out the last three reps

Incline DB curl
35x8x8x

Reverse crunch 25x25x10
daughter came in wanting to talk during last set. All things considered this was a good workout.
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Old 06-09-2014, 09:16 PM   #8
Stienthor
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Fav Exercise: Squat
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A routine

Squat
45x12
115x8
170x5
225x5x5x5x5x5
had so much problem with the 215 just to have 220 and 225 seem like light weight in comparison. chalk it up to bad day on the 215 I guess

B.P 135x8
190x5x5x5x5x5

This is a weight that I can do but have to grind out the last 2 sets. same as last time at this weight. I am thinking I have reached my true working weight, and the constant gains are done with this exercise

B.O.R
180x5x5x5x5x5

Lying close grip B.B tricep extension
90x8x8x8

BB curl
90x8x7x6
not completing this one is no surprise. had to grind this exercise at 85lbs. will see how I do next work out

Stiff leg Good morning.
100x8x8x8
I am very much very light on this exercise but this is a new one for me so going to go through the motions to get some practice before some real weight ends up on my back.

Sit up 29x29x29

another one down, and still feeling great. doing this routine as a constant every other day routine rather than just 3 days a week like it calls for is no issue so far. if it becomes an issue I will just cycle in a extra day of as needed I guess. but right now not seeing it being an issue
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Old 06-11-2014, 09:22 PM   #9
Stienthor
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Join Date: Feb 2014
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Routine B June 11 2014

Squat
45x12
115x8
175x6
230x5x5x5x5x5

May sound weird but I have been trying something different with this lift last 3 workouts. I have been doing it as if I was taking a crap in the woods. recorded last set today and at least to my eyes, my form seems to be spot on, and it feeling like I have probably increased my top end for this lift (what ever that may be)

Deadlift
135x8
245x5

Lift itself does not seem overly hard to complete, but something does not seem right. I should record this lift some time soon

Standing shoulder Press
115x5x5x5x5x5
did not increase weight on this lift as last time I could feel my form was all messed up in my lower back. staying at same weight was good idea. this time around it felt alot better. not perfect but alot better. may or may not stay at this weight one more time will have to decide on that one.

B.O.R
185x5x5x5x5x5

CGBP
160x8x8x8

Incline DB curl
35x8x8x8
was supposed to drop to 30 last workout. mistake there so stayed at 35 again for this routine. next time around will try 40lbs again

Reverse Crunch 26,26,26

over all this was a kick ass workout, and even tried doing it with out eating first. was such an improvement, I will have to try it again to see if the effect was isolated incident.
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Old 06-12-2014, 10:37 PM   #10
Stienthor
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Join Date: Feb 2014
Location: Manitoba Canada
Posts: 69
Training Exp: with weights 1+ yr
Training Type: 5x5
Fav Exercise: Squat
Reputation: 1310
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I suck at the whole diet thing. I did fantastic from Jan-end of may in 2013 but I was way over weight and should never have stopped.
I am not looking to be hugely lean, I just want to be 200 lbs which if I am right gonna put me at some where in the area of 15% fat. Been struggling to do the diet thing again since last November, a little bit before I got my power rack and weights I looked over my training diary I had been keeping last yr and seen how I got myself rolling with the diet last time. I started by doing cardio, and portion control added weight training then started calorie deficit dieting. each step I did once I was consistent and comfortable with the previous step. I started doing the same thing again. first I got my self steady with a actual diet. Then got consistent with the weight training.
I am now ready for the next step I think. I will be adding cardio every second day alternating with my weight training. I decided on this as a way to get it into my fitness routine, and seeing how I will be doing no more than 30 minutes a day I have no worries of overdoing it, and as my body gets used to this work load I can increase the time or speed at which I will be on my treadmill or running with my dog.

6-12-14
Cardio---weight 226

30 minutes total
5 minutes at 4mph
5 minutes at 6 mph alternated through out the 30 minute work out
Looking forward to routine A tommorrow. see ya then
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