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Old 08-28-2010, 05:34 PM   #1
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Default My road to above average strength

This is my first internet log. Starting stats are 5'10", 165, and probably between 11 and 14% bodyfat. My routine looks like this:

A
Squat 5x5
Barbell Rows 5x5
Seated dumbell press 5x5
Weighted Dips 5x5
Then usually bodyweight chins and dips just because I like feeling pumped up.

B
Same as above, except deadlift instead of squat, and one arm dumbell rows instead of barbell rows.

I plan on lifting every other day and maybe going in on the off days to to calves, abs, and or forearms. Also, the 5x5 is just a rough guide, I might do another set if I'm feeling it that day or do more reps if I can (but never less than 5 sets).

Last edited by Wolfkrug; 08-28-2010 at 05:57 PM.
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Old 08-28-2010, 05:44 PM   #2
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Day 1:

First time doing deadlifts! Minus one time several months ago when there was 50 pounds on the barbell. Today it felt okay, I was doing a sumo type stance. I took a video and when I looked back at it later I was totally squatting the weight off the ground so I will work on that next time. Anyway, 5 sets of 155.

Dumbell Presses- worked up to 45's x5.

Dumbell rows- worked up to 75's x5. The left side had to cheat a little but the right could have gone up to 85 at least.

Dips- worked up to 55x5. Felt pretty good but the depth could have been lower.
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Old 08-28-2010, 05:54 PM   #3
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5 sets of 155 is a great start. Looks like a very effective approach. Hope to see you smash your goals.

I started about 5'10", 155 myself.
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Old 08-28-2010, 08:11 PM   #4
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solid workout man! and what do you mean by worked up to? are you taking like ten pound jumps between sets?
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 08-28-2010, 08:36 PM   #5
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Yeah I hadn't really figured out what my 5 rep max was for these lifts so today was kind of about figuring that out (minus deadlift). For dumbell press I only had one working set at 45 but for dips there were 3 at 55. Rows had 2 sets at the max weight. Next workout I will do a set of half working weight, then about 3/4 or so, then do 3 sets at a little over or the same weight as last workout's max.
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Old 08-29-2010, 08:45 AM   #6
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Welcoem to the forum Wolfkrug. How long have you been training?
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Old 08-29-2010, 11:19 AM   #7
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welcome man, good luck
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Old 08-29-2010, 11:47 AM   #8
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Thanks guys, I started training in the middle of january. Also I think I will swap out dumbell rows for weighted pullups, and just do dumbell rows every once in awhile in place of barbell rows.
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Old 08-29-2010, 02:48 PM   #9
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Solid looking workout man, your definitely on the right track to add some serious musclemass. In for the log!
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Old 08-30-2010, 10:55 PM   #10
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Had a good workout tonight. The order got shifted around due to availability but I don't think it made a difference.

Seated dumbell press
20x8
35x5
50x5 PR
50x5
45x5

Squat
45x2x8
95x5
135x5
185x5 PR
185x5
185x5
Took a video of one of the 185 sets and the form wasn't outstanding, knees definitely made their way over my toes by no small amount but still happy with it.

Dips
BWx2x8
25x5
45x5
45x5
45x5
These were definitely full reps

Yates row
95x5
115x5
135x5
135x5
135x5
Going up next time on those! Finished off with some light shrugs because I am still obsessed with feeling a pump. Can't wait to give deads another shot.
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