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Old 02-24-2013, 10:11 AM   #1
Gengaeldelse
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Measurements(since 1/20):

Height:5'8"
Weight: 186 lbs (+6 lbs)
Chest: 39.5" (+.8")
Arms: 14.8" (+1")
Hips: 43" (+.8")
Waist: 37.5" (-2")
Thighs: 25.25" (+.25")
Calves: 15.25: (+.5")
Forearms: 10" (+1")
Shoulders: 48" (-.25")
Neck: 15.5" (-.5")

Some things up, some things down. I'll add 1RMs when I can get them.
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Old 02-24-2013, 07:30 PM   #2
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Old 02-24-2013, 07:33 PM   #3
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Old 02-25-2013, 03:22 AM   #4
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Old 02-27-2013, 10:26 PM   #5
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Feb 20, 2013
StrongLifts 5x5 Workout A

Barbell Squat:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps

Barbell Bench Press:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
112 lb x 2 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps

Pendlay Row:
95 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
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Old 02-27-2013, 10:27 PM   #6
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Feb 21, 2013

Assistance day

Lying Close-Grip Barbell Triceps Extension Behind The Head:
65 lb x 12 reps
65 lb x 12 reps
65 lb x 12 reps
65 lb x 8 reps

Kroc Rows:
35 lb x 12 reps
35 lb x 12 reps
35 lb x 12 reps
35 lb x 12 reps

Close-Grip Standing Barbell Curl:
50 lb x 12 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 8 reps

Cable Crunch:
90 lb x 12 reps
100 lb x 12 reps
100 lb x 12 reps
110 lb x 12 reps

Close-Grip Barbell Bench Press:
65 lb x 12 reps
70 lb x 12 reps
75 lb x 12 reps
80 lb x 12 reps

Decline Crunch:
12 reps
8 reps
8 reps
8 reps

Arch Back Good Morning:
95 lb x 10 reps
95 lb x 10 reps
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Old 02-27-2013, 10:29 PM   #7
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Feb 22, 2013

StrongLifts 5x5 Workout B

Barbell Squat:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps

Standing Barbell Shoulder Press (OHP):
45 lb x 5 reps
45 lb x 5 reps
65 lb x 3 reps
75 lb x 2 reps
110 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps

Barbell Deadlift:
135 lb x 5 reps
285 lb x 5 reps
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Old 02-27-2013, 10:30 PM   #8
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Join Date: Feb 2013
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Feb 26, 2013

StrongLift 5x5 Workout A

Barbell Squat:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 4 reps
115 lb x 3 reps
135 lb x 2 reps
175 lb x 5 reps
175 lb x 5 reps
175 lb x 5 reps
175 lb x 5 reps
175 lb x 5 reps

Barbell Bench Press:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
140 lb x 5 reps (PR)
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps

Pendlay Row:
95 lb x 5 reps
150 lb x 5 reps (PR)
150 lb x 5 reps
150 lb x 5 reps
150 lb x 5 reps
150 lb x 5 reps
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Old 02-27-2013, 10:31 PM   #9
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Feb 27, 2013

Assistance Day

Lying Close-Grip Barbell Triceps Extension Behind The Head:
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)

Kroc Rows:
40 lb x 12 reps (+35 pts)
40 lb x 12 reps (+35 pts)
40 lb x 12 reps (+35 pts)
40 lb x 12 reps (+35 pts)

Close-Grip Standing Barbell Curl:
50 lb x 12 reps (+16 pts)
50 lb x 12 reps (+16 pts)
50 lb x 12 reps (+16 pts)
50 lb x 12 reps (+16 pts)

Cable Crunch:
110 lb x 12 reps (+16 pts)
120 lb x 12 reps (+18 pts)
120 lb x 12 reps (+18 pts)
120 lb x 12 reps (+18 pts)

Close-Grip Barbell Bench Press:
85 lb x 12 reps (+57 pts)
90 lb x 12 reps (+59 pts)
90 lb x 12 reps (+59 pts)
90 lb x 9 reps (+56 pts)

Decline Crunch:
15 reps (+9 pts)
15 reps (+9 pts)
15 reps (+9 pts)
15 reps (+9 pts)

Arch Back Good Morning:
95 lb x 12 reps (+30 pts)
95 lb x 12 reps (+30 pts)
95 lb x 12 reps (+30 pts)
95 lb x 12 reps (+30 pts)

The pts are from Fitocracy. It's too much of a pain to remove them.
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Old 02-28-2013, 12:43 AM   #10
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Good stuff.
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