Vindex's workout

[vindex1963]

I will have one year lifting in February. AMAZING changes in the last year.
I try to get 250 grams of protein through food and shakes. Five meals a day. Not real sure about calories but should be around 2500-3000. I have a home gym with 320lb of plates and 30,45 & 60lb dumbbells. All weight +20 for the 1" bar. I am 6'3" and weigh 216 today. I have been a lurker and post rarely but now it's time to get out there and see what I'm doing right or wrong. I don't get offended easily so be honest.

I work out in the late afternoon usually 5:30pm after working 10 hours.
Monday is chest and back
Tuesday is legs
Wednesday is off
Thursday is shoulders and traps
Friday is biceps, triceps and forearms
Ab work is Wednesday and Saturday

Monday:
Chest:
Incline press:
50X15 (warm up)
150X8
190X4
160X3
100X6 (slow set) 4 count down 4 count up

Flat:
150X5
140X8
130X4
100X5 (slow set)

DB pull overs
60X8X6X6 last set being a slow set


Back:
Close grip cable row
100X10
150X6
120X10
100X7 (slow set)

Front cable pull downs:
100X8
120X8
110X8
100X6 (slow set)

Tuesday Legs

Squats:
10 min on the treadmill
100X10
250X3
220X6
200X6 (slow set)

Good Mornings: no slow set on this one
100X8
120X8
140X6

Dead lift:
100X15

Next week Dead lifts will be my working set and good mornings I will do 1 set of high reps.

[mom24boys]

welcome to the over 35 crowd :)

[vindex1963]

welcome to the over 35 crowd :)

Thank you. I have been here for a while but mostly pretty quiet.

[joed]

Not that quiet. I remember the first time I saw your name & misread it as "Windex"; thought to myself, hmmmm, here's a guy who REALLY wants to see things more clearly. I usually give newcomers a nickname, but 'windex' sounds a little too, um, pompous or something; 'VD' is not a pleasant thought, & 'VD63' would give me nightmares about my youth; that leaves 'Vinny' which is too Goodfellas/Soprano-ish, or 'Vin' which sounds about right to me. Whadda ya think? Be careful about your answer, you're being graded on this.

Welcome to the forum & feel free to chime in with comments, suggestions, or good natured humor.

[vindex1963]

Not that quiet. I remember the first time I saw your name & misread it as "Windex"; thought to myself, hmmmm, here's a guy who REALLY wants to see things more clearly. I usually give newcomers a nickname, but 'windex' sounds a little too, um, pompous or something; 'VD' is not a pleasant thought, & 'VD63' would give me nightmares about my youth; that leaves 'Vinny' which is too Goodfellas/Soprano-ish, or 'Vin' which sounds about right to me. Whadda ya think? Be careful about your answer, you're being graded on this.

Welcome to the forum & feel free to chime in with comments, suggestions, or good natured humor.

Vin sounds good. I'm also on a Harley Davidson forum and they call me Vin. VD..VD63 naaa doesn't work for me and thankfully I dodged that bullet in my youth, sorry it reminds you of yours. Thanks for chiming in I already feel at home. Thanks for the points.

[joed]

Nah, I was never shot by that bullet but my nightmares would've been about "What if...". hehe. There are a couple of biker enthusiasts in here - SV1000 and freedom myth come to mind. Know what would be cool? Post a pic or two of your cycle in their threads without saying anything; it would have them scratching their heads.

[Bob45]

Good to see you posting. You have an interesting way of adding and subtracting weight on your sets. Instead of acclimating up you seem to go all out early and then go lighter. Is this something you do all the time? I'd be afraid of getting hurt jumping up in weight so fast myself. Like from 100 to 250 on squats. I think you will find if you increase slower in between sets and warmup your muscles you will be even stronger in around your 4th set. Just a thought. I like seeing everyone's approach.

[vindex1963]

After the tread mill and the warm up set I seem good to go. My 1 rep max on squats is 300 so I am below that. I run out of steam pretty quick so I go heavy right away then drop the weight after that.

[vindex1963]

This is toughest day. My shoulders seem to be my weak spot. They are the most developed but I don't have much strength in them. My traps are my favorite to work.

Thursday: Shoulders and traps
Military press:
10lb plates only 15repsX3
Barbell
70X10
90X8
100X6
100X4 (slow set)

Wide grip cable upright row:
60X8
80X6
80X6
60X5 (slow set)

Reverse flies on an incline bench dumbbell:
30X8
45X8
45X6
30X6 (slow set)

Shrugs behind the legs barbell:
280X10
310X10

Shrugs in front of the legs barbell:
310X6
310X6

Shrugs seated with bench at a 90deg dumbbell)
60X12 normal speed
60X12 fast up slow down
60X12 slow up 3 count slow down

[ChocoChick]

Good to see you posting. You have an interesting way of adding and subtracting weight on your sets. Instead of acclimating up you seem to go all out early and then go lighter. Is this something you do all the time? I'd be afraid of getting hurt jumping up in weight so fast myself. Like from 100 to 250 on squats. I think you will find if you increase slower in between sets and warmup your muscles you will be even stronger in around your 4th set. Just a thought. I like seeing everyone's approach.

I just read a really good article about various training techniques which mentioned this one. http://www.bodybuildingforyou.com/articles-submit/tom-venuto/unconventional-quad-training.htm

Hi Vin, and welcome. Sorry for the hijack.

[vindex1963]

Friday biceps and triceps:

Triceps:

Cable pull downs with a rope:
40X12
60X10
80X6
70X6
60X4 (slow set)

Close grip bench press:
110X10
140X10
160X6
140X4 (slow set) this one burns

One arm dumbbell tricep extension
30X8X8X6

Biceps:

Straight bar curls:
70X10
100X6
110X4
90X6 (slow set) after this my arms are pretty shot

Dumbbell concentration curl
30X8X6X6

dumbbell concentration curls..negative only
45X10X6 the bicep is shot at this point

All done for the week now for two days off except for some ab work.

[vindex1963]

I just read a really good article about various training techniques which mentioned this one. http://www.bodybuildingforyou.com/articles-submit/tom-venuto/unconventional-quad-training.htm
Hi Vin, and welcome. Sorry for the hijack.

No problem, lot of good reading there.

[alkell]

Hi Vin,

I hope I am lifting those sort of weights after 12 months, well done. It sounds like your doing something, or a lot of things right.

[vindex1963]

Thanks, I'm pretty strict with my diet and don't skip workouts. The most important thing I think is lifting is a lot of fun and something to look forward to every day. I go into each workout trying to out do the last one.

[mom24boys]

Hope your enjoying your weekend vin. :)

[vindex1963]

Hope your enjoying your weekend vin. :)

Oh yea sure am and hope you are too. Here in AZ the weather is perfect. It won't be long and the temps will be back over 100 so I enjoy while I can.

Dang my biceps are sore today.

[dbx]

Welcome, Vin. I just noticed you started a journal. I've seen a few of your posts, and look forward to seeing you progress.

A couple of things I noticed: You seem to be stronger on incline bench than flat, which is a bit different. And as already mentioned, your warm-up/acclimation is something you may want to check into. It can really help you go further.

And then squats: Good numbers there, but....If you've already got blood pumping in your body, don't waste ANY energy on the treadmill before squatting.
A guy here talked me out of running on my treadmill before each of my workouts, and I'm glad I stopped. I was convinced that it helped get the blood flowing, when all I really needed were proper warm-up sets with the exercise I was about to perform! He was right.

Anyway, sorry for the welcome and then immediate preaching :). We're all here to help......as much as the free advice can often be a PIA :D

[vindex1963]

Doing the incline first exhausts my chest for the flat bench. I take the bar down until it touches my upper chest and I squeeze hard at the top. I try to get the most out of every rep. If I do flat bench first I have decent numbers there but the incline suffers as far as weight goes. My upper chest is flat so I do inclines first with the most weight.

Preach all you want..please, that's why I started this journal.

I will go straight to squats next time with an extra warm up set and no tread mill.

[sssrocket]

Nice workouts, with some good weights.

Keeping an eye on you, Great to have your support also.




Cheers
Steve

[Bob45]

I just checked out your pics closer up. You have some good size. Are you watching what you eat besides the protein? Any cardio? Get rid of the area around the belly and you will look great! Nice bike too.

[vindex1963]

I just checked out your pics closer up. You have some good size. Are you watching what you eat besides the protein? Any cardio? Get rid of the area around the belly and you will look great! Nice bike too.

Thanks everyone.
The area around the belly is a work in progress. I don't have a before photo but my belly used to hang over my belt and the love handles were huge.
I ride my bike on Wednesdays and Saturdays, that's about it for cardio.

sssrocket...tear up those weights buddy!!!

[vindex1963]

Monday:
I am going to add the weight of the bar to each (20lb) I didn't do the on last Mondays but did the rest of the week.

Chest:

Incline:
70X15
210X8
190X4
180X4 (picked up one more rep)
100X6 (slow set)

Flat:
180X5 (picked up 10 lbs)
150X8
150X5
120X5 (slow set) (chest is burned out)

Back:

Seated row close grip:
120X10
170X6
150X10 (picked up 10lbs)
130X7 (slow set)

Front cable pull downs:
130X8
140X8
120X8
110X8 (slow set)

Dumbbell pull overs:
60X8X8X8 (picked up 2 reps on the last 2 sets)
The pull overs seem to really finish off both my chest and lats. I'm shaking on the last set last 3 reps.

[dbx]

Hey, very strong workout there. Excellent bench work! And hey...it looks like you picked up some strength. Hmmmm...any idea how that happened? :D

[vindex1963]

Tuesday:

As suggested by DBX I skipped the tread mill and did more warm up sets. Still adding the bar weight, before I didn't. This is the real weight.

Squats:
120X 3 sets of 5
270X4 (picked up 10lb and 1 rep)
250X6 (this one had me worried but I fought the last rep and WON)(picked up 10lb)
220X6 (Quads are shot)

Dead lift:
170X8 (easy I need to add more weight)
220X8
240X6
270X4 (my body is shot!)

Good mornings for reps
120X10

I do various calf work. Standing calf raises with body weight, with two 60lb dumbells, one foot, both feet.

I like to alternate good mornings and deads every other week.

[vindex1963]

Hey, very strong workout there. Excellent bench work! And hey...it looks like you picked up some strength. Hmmmm...any idea how that happened? :D

Yea I wonder..thanks

[dbx]

Vin, excellent work on legs and....back :eek: Man, that's an intense session there. You're kickin' ass!

[vindex1963]

Thursday:

Shoulders:

Behind the neck press:
30X 3 sets of 5
70X10
100X8 (+10lbs)
110X8
120X4
100X8 (extra set)

Wide grip cable upright row:
60X8
80X6
80X6
70X5

reverse laterals (flies?) on incline bench:
30X 4 sets of 10 (I used 45s last time and it was way to much)

Front laterals:
30X 2 sets of 8

Straight arm side laterals:
10 X 3 sets of 10 (shoulders were shot after this)(extra sets)

Shrugs:
Behind the legs (barbell)
310X10 (+20lbs)
310X8

In front of the legs:
310X8
310X8

Sitting Dumbell shrugs:
60X12 normal speed
60X12 fast up slow down
60X12 slow up 3 count slow down (Traps are gone)

[mom24boys]

superman is right..you gotta cape? :) Great WO's

[vindex1963]

superman is right..you gotta cape? :) Great WO's

Thank you. This week so far has been great. My workouts have been the kind where you don't want to rest between sets you just want to get back into it.
I really believe keeping a honest online journal where everyone can see is a definite motivator. I feel that after a year I'm getting into some respectable weights.
I need to go rest my arms.

[joed]

Nice lookin' WO vin.

[KTINOS]

Great workout! Love, the high reps. It builds a good base for higher weights.

[vindex1963]

Great workout! Love, the high reps. It builds a good base for higher weights.

It builds a tolerance to pain :)

[jtroster]

I like to name some exercises as Superman moves - such as Push Presses and Power Cleans.

[vindex1963]

Friday biceps and triceps:

Triceps:

Cable pull downs with a rope:
50X 3 sets of 5 (changed warm up from 60X10)
90X10 (+10lb)
110X6 (+10lb)
100X6 (+10lb)
90X8 (+10lb)

Close grip bench press:
120X10 (+10lb)
160X8 (+10lb -2 reps)
180X6 (+10lb -1 rep)
160X5 (+20lb +2 reps)

One arm dumbbell tricep extension
30X10X8X8 (+2 reps 1st & 3rd sets) (triceps are gone)

Biceps:

Straight bar curls:
80X10 (+10lb)
110X5 (+10lb - 1 rep)
110X4
90X7 (+ 1rep)

Dumbbell concentration curl
45X3 (extra set)
30X8X6X6

Negative chins on my doorway chin bar:
8 palms facing me
6 palms facing away (biceps are gone)
Next week I will do negative isolation curls

I think I've gotten complacent with my workouts and now that I'm posting it's making me push harder....a lot harder

[vindex1963]

Saturday:
I didn't keep track but felt like hitting lagging body parts.
45s and 60s dumbell flys flat and decline bench.
Leg extensions and leg curls one leg at a time.
I started off just messing around and next thing I know I did a pretty
good workout.




Monday:

Chest:
Incline press:
70X3 sets of 5 (new warm up)
180X8 (+20lb)
200X4 (+10lb -2 reps)
180X4 (+1 rep)
170X5

Flat:
200X3 (+20lb -2 reps)
180X8 (+30lb -2 reps)
170X4 (+30 +1 rep)
170X5

Back:
Close grip cable row
120X10 (+20lb)
160X6 (+10lb)
140X10 (+20lb -2 reps)
130X8

Front cable pull downs:
130X8 (+20lb)
120X8
120X8 (+10)
110X9

DB pull overs
60X10X6X9 last set being a slow set (+2 1st set +1 last set)

I was not even pushing myself before. This workout beat me up.

[vindex1963]

Tuesday Legs

Squats:
120X3 set of 5
270X4 (+ 1rep)
250X6 (+10lb)
240X6

Good Mornings:
140X8 (+20lb)
140X8
160X8 (+2 reps)

Dead lift:
100X15 (skipped this time)

Various calf raises

Seems like not much of a workout but my legs are useless after this.

[sssrocket]

So, Are you able to walk this morning after your leg workout on tuesday??? :)
Second day is always worse that the first day after the workout


Keep up the good work,



Cheers
Steve

[vindex1963]

Thanks Steve, yes I can walk but sitting is a different story. I kind of get close and then fall. Feels good to sit until it's time to stand back up. The soreness is bearable now but 8 months ago it would about paralyze me.

[vindex1963]

Thursday: Shoulders and traps
Military press:
10lb plates only 15repsX3
Barbell
80X10 (+10 lbs)
110X8 (+10lb)
120X6 (+20lb)
120X5

Wide grip cable upright row:
70X8 (+10)
80X8 (+2 reps)
90X8 (+10lb +2 reps)
70X9

Reverse flies on an incline bench dumbbell:
30X8
30X8
30X8 (+2 reps)
30X8 (+2 reps)

Shrugs behind the legs barbell:
280X10
310X10

Shrugs in front of the legs barbell:
310X6
310X6

Shrugs seated with bench at a 90deg dumbbell)
60X12 normal speed
60X12 fast up slow down
60X12 slow up 3 count slow down

[vindex1963]

Friday biceps and triceps:

Triceps:
cable pull downs with a rope:
50X 3 sets of 5 (changed warm up from 60X10)
90X10
110X6
100X6
90X8

Close grip bench press:
140X10 (+20lb)
170X8 (+10lb )
190X5 (+10lb -1 rep)
160X5

One arm dumbbell tricep extension
30X10X10X10 (+2 reps 2nd & 3rd sets)

Biceps:
Straight bar curls:
90X8 (+10lb -2 reps)
120X4 (+10lb - 1 rep)
110X5 (+1 rep)
100X5 (+10lb -2 reps)

Dumbbell concentration curl
30X10X10X10(+2+4+4)

No negative reps this time. I'm exhausted...time to stop

[vindex1963]

New workout..new me, I quit smoking a week and a day ago. I took last week off just to break up my daily routine hoping that would help with quitting.

Monday: Chest and Triceps

Flat bench barbell:
120 X 3 sets of 5 (warm up)
190X8
210X4
190X6

Incline dumbell flies:
45X8
60X4
45X6

Decline barbell:
190X6
170X8
170X6

Cable crossover:
On my machine I have to do one arm at a time. I did these standing
20X8
30X5
20X8
Squeezing hard for a full contraction

Triceps:

Close grip bench
120X8
120X5
120X5

Cable press down
60X8
70X5
60X6

Bench dip:
Body weight 3 sets of 8

[vindex1963]

Tuesday Back and Biceps:

Straight arm cable pull downs:
30X 3 set of 5 (warm up)
40X10
50X8 (more lbs next time)
60X8 (more lbs next time)

Barbell row:
170 X8
180X6
170X6

Seated cable row wide grip:
100X10
120X8
140X6

one arm lat pull down:
50X10
60X8
60X6

Biceps:
Barbell curl
70X10
90X8
100X5

dumbbell preacher curl on an incline bench:
45X5
30X8

concentration curl:
30X8X2

My biceps were tired after the back work and completely shot at the end.
(still not smoking!!!)

[vindex1963]

Thursday Legs

Squats:
120x 3 set of 5
220X8
240X6
260X4

Leg extension:
100X10
150X8
175X6

Leg curl:
75X10
95X6 -10lb next time
95X4

Calf raise:
body weight X 30
90 X BW X 20
120 X BW X 12

Calves and legs are going to hurt tomorrow.
11 days smoke free

[vindex1963]

Friday Shoulders and Traps:

Military press:
40lbs X 3 set of 5 (warm up)
70X10
100X8
110X6

Barbell upright row close grip:
70X10
100X8
110X8

side dumbell lateral:
30X4 sets of 8

rear? lateral slight bend at the waist:
30X10X8X8

Front straight arm lateral holding a 25lb plate raising it until I can look through the hole and a 3 count at the top. This one really burns.
25X12X10X10

Traps:

Barbell shrug front of the legs:
220X10
240X10
260X10

Barbell shrug behind the legs:
260X10
280X10
220X15 (burn out)

Standing dumbell shrug holding at the top for a 3 count:
60X12X12X14

[mom24boys]

how ya doing on your quit?

[vindex1963]

how ya doing on your quit?

12 days today and going strong. Yesterday doing squats I really noticed the difference. Before it felt like I was breathing through a straw..sometimes it put me close to panic. Now it's full deep breaths, still breathing hard but free breathing. That's in just over a week so in a month...6 months...or a year it must keep getting better. I'm loving the new free breathing.

Thank you for asking.

[mom24boys]

Awesome :)

[vindex1963]

Monday: Chest and Triceps

Flat bench barbell:
120 X 3 sets of 5 (warm up)
200X8
220X4
200X6

Incline dumbell flies:
60X8
60X5
45X8

Decline barbell:
170X6
170X4
150X7

Cable crossover:
On my machine I have to do one arm at a time. I did these standing
20X8
20X8
20X6
Squeezing hard for a full contraction

Triceps:

Close grip bench
120X8
120X4
120X5

Cable press down
60X8
60X8
40X8

Bench dip:
Body weight 3 sets of 8

[vindex1963]

Tuesday Back and Biceps:

Straight arm cable pull downs:
30X 3 set of 5 (warm up)
50X10
60X8
70X5

Barbell row:
170 X8
170X6
170X6

Seated cable row wide grip:
100X10
120X10
130X7

one arm lat pull down:
50X10
60X10
60X6

Biceps:
Barbell curl
80X10
90X8
100X4

dumbbell preacher curl on an incline bench:
45X5
30X8

concentration curl:
30X8X2

Barbell row is killing my elbows, I'm changing to dumbell rows next time

[vindex1963]

Thursday Legs

Squats:
120x 3 set of 5
220X8
250X6
270X4 *****that's what I'm talking about

Leg extension:
110X10
160X8
185X6

Leg curl:
75X10
85X6
85X6

Calf raise:
body weight X 30
90 X BW X 20
120 X BW X 12

[vindex1963]

Weights and or reps are steadily going up. Either I'm not pushing myself hard enough in each workout or my diet/life changes are having an impact. Whatever it is I'm not complaining. My calves are growing!!!!!

[sssrocket]

Great stuff, and like the new pic,

Shows some of the hard work that you have been doing, well done.
Keep it going,



Cheers
Steve

[joed]

Ok vin, it's been a month. 'Sup?

[vindex1963]

Ok vin, it's been a month. 'Sup?

It's been longer than that but I'M BACK!!!! and I hope to stay.
I stopped smoking and I guess my body went through a bunch of wierd changes. My thyroid went out of whack, I became tired and very lazy. Well that's the past and I'm here to say that the old gains aren't nothing compared to what I'm going to do

[vindex1963]

Hopefully Monday I'm going to re-start my journal. I've been back long enough to settle in and know my weights and reps. I've made amazing gains lately. The mirror is telling me I gaining muscle and losing fat. The thyroid seems much better. I am getting tested again in about a week. I've been taking thyroid medication for 16 years and after I quit smoking it changed a lot. I'm going to ask the doctor if the two tie in together.
I just had my 1 year smoke free.

[DNG]

Great weights on the incline flies. I need to reintroduce that exercise into my routine.



...I can walk but sitting is a different story. I kind of get close and then fall. Feels good to sit until it's time to stand back up.

LOL - I get that about once a week, after doing 625 lb leg presses. Walking is fine, but the burn in the quads and the glutes as you sit can be intense! (I didn't feel that last week, though - maybe it's time to up the weights by 2 plates...)




I think I've gotten complacent with my workouts and now that I'm posting it's making me push harder....a lot harder


I find that posting my journal has forced me to up my weights, at least a small amount on at least 2 or 3 exercises, every week...



I quit smoking a week and a day ago.

I hope that's still going well for you!

Keep us posted...


===============

Regards,

Duncan

[vindex1963]

I'm back again....broken record but life and myself seem to keep getting in the way.
Coming up on 2 years smoke free. Just had 7 years booze free. Got married August 23rd.

This is week 1 of the Rippetoe workout.
As of 12-10-08
45 years old
6'3"
213.6 lbs
26.3% body fat
B/F % measured on the scale. I know they aren't
very accurate but it gives me a baseline...reference point.

Workout A this week is Sunday and Thursday
Workout B is Tuesday.

A is
3X5 Squat at 200lbs
3X5 Bench at 130
1X5 Deadlift at 220

B is
3X5 squat at 200
3X5 standing military press at 70
3X5 power cleans 80

I did workout A Thursday so Saturday I'm doing B.
making Monday A and Wednesday B and Friday A
then it's back to Sunday.

Follow that????

I like this workout because it will bust your ass and won't take all
day to do it.
I'm staying with this for a month then adding more work exercises
to it according to the program.

[vindex1963]

B is
3X5 squat at 200
3X5 standing military press at 70
3X5 power cleans was 80 now 90

Wipe you out workout right now. I'm going
to try adding weight from now on.

[vindex1963]

My squat and bench weight is up 10 lbs.

[dbx]

I'm back again....broken record but life and myself seem to keep getting in the way.
Coming up on 2 years smoke free. Just had 7 years booze free. Got married August 23rd.

Saw your screen name at the top of the front page and did a double take. Damn, ghost from the past :). Congrats on no smoking and the 7yr anniversary of sobriety. I sincerely hope you stick with it this time, and may 09' bring you closer to your goals.

[vindex1963]

Saw your screen name at the top of the front page and did a double take. Damn, ghost from the past :). Congrats on no smoking and the 7yr anniversary of sobriety. I sincerely hope you stick with it this time, and may 09' bring you closer to your goals.

Thanks. I'm married now so no more 90 mile one way trips. She lived in another town. No excuse just a fact. Life does get in the way sometimes. She's been sober since '96 so we are good together.
Glad you recognized me. Thank you.

[vindex1963]

I'm stepping it up starting with todays workout.

Workout "A"
I will be doing "B" in two days
then back to "A" two days after that.

Squat:
120lb X 5 warmup
3 sets of 5 240

Bench:
10 pushups warmup
3 sets of 5 170

Deadlift:
1 set of 5 260

Dips:
3 sets of 10 bench dips

Pendlay rows:
3 sets of 5 80

abs:
3 sets of 25 Ab lounge

[vindex1963]

Workout "B"

Squat:
120 X 5 warm up
3 sets of 5 240

Overhead press:
3 sets of 5 105

Power Clean:
3 sets of 5 120

pullups:
3 sets of 8 reps

Abs:
3 sets of 25 Ab Lounge

[vindex1963]

Workout "A"

Squat:
120lb X 5 warmup
3 sets of 5 240

Bench:
10 pushups warmup
3 sets of 5 170

Deadlift:
1 set of 5 260

Dips:
3 sets of 10 bench dips

Pendlay rows:
3 sets of 5 90 Went up 10 lbs

abs:
3 sets of 25 Ab lounge

[vindex1963]

Workout "B"

Squat:
100 X 5 warm up
3 sets of 5 250 + 10 lbs

Overhead press:
3 sets of 5 105

Power Clean:
3 sets of 5 130 + 10 lbs

pullups:
3 sets of 8 reps

Abs:
3 sets of 25 Ab Lounge

[vindex1963]

I thought that doing squats every other day would get to me but it hasn't. My legs are noticeably bigger. The rest of me is slowly growing. I guess I'm getting the newby gains again. I am very happy with the strength gains.

[vindex1963]

Doing pull-ups (chins) are extremely hard to do. I guess being 6'3" and having long arms makes for a lot of distance to cover. I can do the first set and 1/2 of the second but then I need to use the bench as a cheat by putting my feet on it. I workout at home so all I have is a doorway chin bar.

[vindex1963]

I weighed myself today.

12-10-08 I was 213.6 16.3 BF
1-15-09 I'm now 223.4 and 18.4 BF

+ 9.8 Lbs and yes +2.1% BF

Squats are up +10 lbs

[vindex1963]

Workout "A"

Squat:
170lb X 5 warmup +30 (wasn't pushing myself enough)
3 sets of 5 270 +30

Bench:
10 pushups warmup
3 sets of 5 180 +10

Deadlift:
1 set of 5 270 +10

Dips:
3 sets of 10 bench dips

Pendlay rows:
3 sets of 5 140 Went up 50 lbs (wasn't trying to do enough)

abs:
3 sets of 50 Ab lounge

[vindex1963]

Workout "B"

Squat:
170 X 5 warm up
3 sets of 8 220 (changed to lighter weight more reps)
(going heavy as possible every other day was killing me)

Overhead press:
3 sets of 5 106

Power Clean:
3 sets of 5 140 (this one wipes me out)

pullups:
3 sets of 8 reps (still have to cheat the last set)

Abs:
3 sets of 50 Ab Lounge

[vindex1963]

Time for a change in the workout.

Workout "A"

Heavy Squats:
170X7
290X5
270X6

Chest:
Flat:
170X7
200X5
190X6

Incline:
170X5
160X4
140X5

Decline:
140X4

Triceps:
Cable rope push downs
60X7
80X5
70X5

Cable skull crusher:
60X5
50X6
50X6

Dumbell pullover:
60X7

[vindex1963]

Workout "B"

Light Squats more reps:
170X10
220X10
230X8

Back:
Bent rows:
140X8
160X8

Wide grip seated cable rows:
100X10
120X8
130X8

Cable lat pulldown behind the head:
130X8
120X8
110X8

Biceps:
EZ cable bar:
50X8
60X6
50X6

Isolated dumbell curl:
30X6
30X6
30X6 I had to assist with my free hand on the last 2 reps
My biceps were gone!!!

Shoulder:
Dumbell press:
30X8
45X8
45X8

Traps:
Dumbell shrugs:
65X10
65X10
65X8

[vindex1963]

I hit 310 for 5 on squats!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[vindex1963]

Workout "A"

Heavy Squats:
170X8
270X6
310X5

Chest:
Flat:
170X8
210X4
200X5

Incline:
150X6
160X5
160X3

Decline:
170X4

Triceps:
Cable rope push downs
60X8
80X6
70X8

Cable skull crusher:
56X8
56X6
56X6

Dumbell pullover:
60X8

[vindex1963]

Workout "B"

Light Squats more reps:
170X10
220X10
230X8

Back:
Bent rows:
140X8
160X8

Wide grip seated cable rows:
100X10
120X8
130X8

Cable lat pulldown behind the head:
110X8
120X8
120X8

Biceps:
EZ cable bar:
50X8
60X6
50X6

Isolated dumbell curl:
30X6
30X6
30X6

Shoulder:
Dumbell press:
30X8
45X8
45X8

Traps:
Dumbell shrugs:
65X10
65X10
65X8

[vindex1963]

Still here, still lifting.