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Old 02-27-2011, 04:14 PM   #1
PaintedSoul
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Join Date: Feb 2011
Location: Indiana
Posts: 53
Training Exp: Not Much
Training Type: Powerbuilding
Fav Exercise: Hang and Press
Fav Supp: Jack3d
Reputation: 11
PaintedSoul is off to a bad start
Default PaintedSoul's Training Log

I am just getting back into lifting. I have always been into sports and have always enjoyed lifting. Over the past five years, I have let myself believe that I don't have the time, got married and had a couple of kids.

When I finally started working out again last year, I spent way too much time reading bodybuilding magazines and based my routines on the routines in the magazines. I just couldn't handle their methods so I once again opted for the couch over the gym.

Now I am going with a new approach, my own. I have been in the gym 5 days a week for the last month and am seeing some actual progress again.

Right now, my workout is based on the following lifts.

Heavy Squats
Bench Press
Hang and Press
Bent Over BB Rows
Dips
Pull Ups
Power Clean
Narrow Grip Bench
Push Press


I am also still hoping I can deadlift in the future, after a back injury. With a shovel; not a BB. I have received some great advice on how to get back into deadlifting and some alternatives.

I also throw in some Iso work for my arms when I feel the need.

I do at least 1 pulling and 1 pushing movement during each workout. I try to hit this hard, high weight (for me at least) , low rep, multiple sets.

That being said, I am just starting out again and my number show it. I am more than happy to accept constructive advice, as many of you have way more experience than I do.

My 2011 goals:

Drop 20 pounds and then add muscle. My "fighting weight" is around 190. I am currently around 210.

Squat 300#
Bench 225#
Dips BW +45
Pull Ups BW +25

If I can hit those, I will be thrilled.


Thanks in advance for any help/advice for a newbie
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Old 02-27-2011, 04:18 PM   #2
big_swede
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Location: sweden
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Welcome and that is a solid approach, remindes me of my own!!

Good luck achiveing your goals and im in for the log.
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Old 02-27-2011, 04:24 PM   #3
PaintedSoul
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Join Date: Feb 2011
Location: Indiana
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Fav Exercise: Hang and Press
Fav Supp: Jack3d
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12/27/2011

Squat
155x3
155x3
185x3
185x3
205x3 PR

Dips
BWx4
BWx4
BWx2
BWx4
BWx3

Squat and Dips were Jump Sets

Narrow Grip Bench
115x3
135x2
125x4
135x3
135x1

Bent Over BB Rows
120x6
120x6
120x6
120x6
120x6
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Old 02-27-2011, 05:12 PM   #4
bamazav
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Welcome. Look forward to watching your progress.
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OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 02-27-2011, 05:12 PM   #5
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Way to start the log of with a squat pr! Good workout!
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Old 02-27-2011, 06:18 PM   #6
BendtheBar
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Subbed and congrats on the PR!
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Old 02-28-2011, 10:12 PM   #7
PaintedSoul
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Join Date: Feb 2011
Location: Indiana
Posts: 53
Training Exp: Not Much
Training Type: Powerbuilding
Fav Exercise: Hang and Press
Fav Supp: Jack3d
Reputation: 11
PaintedSoul is off to a bad start
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12/28/2011

Legs and chest sore today, so I did one push/pull, a little bicep work and hit my abs.

EZ Bar Bicep Curl
70x10
70x9
70x6

Nautilus Preacher
80x7
80x6
80x6

Hang and Press
105x7
105x6
115x3
115x3
115x3
120x4
120x3
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Old 03-01-2011, 09:40 PM   #8
PaintedSoul
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Points: 250, Level: 4 Points: 250, Level: 4 Points: 250, Level: 4
Activity: 9% Activity: 9% Activity: 9%
 

Join Date: Feb 2011
Location: Indiana
Posts: 53
Training Exp: Not Much
Training Type: Powerbuilding
Fav Exercise: Hang and Press
Fav Supp: Jack3d
Reputation: 11
PaintedSoul is off to a bad start
Default

3/1/2011

Dead Lift
135x7
165x6
185x5
205x4

DB Bench
50x8
50x9
50x7
50x5
50x6
50x4

BB Shrugs
185x7
185x5
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Old 03-05-2011, 12:35 PM   #9
PaintedSoul
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Brawn
Points: 250, Level: 4 Points: 250, Level: 4 Points: 250, Level: 4
Activity: 9% Activity: 9% Activity: 9%
 

Join Date: Feb 2011
Location: Indiana
Posts: 53
Training Exp: Not Much
Training Type: Powerbuilding
Fav Exercise: Hang and Press
Fav Supp: Jack3d
Reputation: 11
PaintedSoul is off to a bad start
Default

3/3/2011

Squats
165x6
185x5
205x4
215x3

OHP
70x6
90x8
90x7
90x7
100x4

Cable Pulldowns
105x10
120x7
120x6
125x4
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Old 03-05-2011, 12:38 PM   #10
PaintedSoul
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Points: 250, Level: 4 Points: 250, Level: 4 Points: 250, Level: 4
Activity: 9% Activity: 9% Activity: 9%
 

Join Date: Feb 2011
Location: Indiana
Posts: 53
Training Exp: Not Much
Training Type: Powerbuilding
Fav Exercise: Hang and Press
Fav Supp: Jack3d
Reputation: 11
PaintedSoul is off to a bad start
Default

3/5/2011

DB Bench
40x5
45x5
50x5
55x5
60x4

BB Upright Rows
50x5
60x5
70x5
80x5
100x5

DB Rows
20x5
30x5
35x5
40x5
50x5

Dips
BWx5
BWx4
BWx3
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