James001 Lifting Log

[James001]

1-rep Max results:

Date: 5-7-07
Squat 245lb
Dead Lift 275lb
Bench Press 275lb

Weight 224

[James001]

Bench Press 220X3
Bench Press 220X3
Bench Press 220X3
Bench Press 220X3
Bench Press 220X3
Bench Press 220X3

Squat 195X2
Squat 195X2
Squat 195X2
Squat 195X2
Squat 195X2
Squat 195X2

Barbell Shrug 135X6
Barbell Shrug 140X6
Barbell Shrug 145X6
Barbell Shrug 150X6

Weight 223

[James001]

Date 5-11-07
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5

Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5

Dumbbell Curl 40X6
Dumbbell Curl 50X6
Hammer Curl 35X6
Hammer Curl 45X6

[James001]

Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3

Standing Shoulder Press 95X5
Standing Shoulder Press 95X5

Flat Bench Press 185X5
Flat Bench Press 185X5

Weight 222

[James001]

5-14-07
Pendlay Row 135X5
Pendlay Row 135X5
Pendlay Row 145X5
Pendlay Row 145X5
Pendlay Row 165X3
Pendlay Row 165X3
Pendlay Row 175X2
Pendlay Row 175X2
(rest aprox 2-3 minutes per set)

[James001]

5-15-07 (weak today I need to toss in lower weight/volume day)
Squat 195X3
Squat 195X3
Squat 195X3

Bench Press 220X2
Bench Press 220X2
Bench Press 220X2

Barbell Shrug 145X6
Barbell Shrug 145X6
Barbell Shrug 145X6

Weight 220

[James001]

5-17-07
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5

[James001]

5-18-07
Squat 95X12
Squat 95X12
Squat 95X12
Squat 95X12
Squat 95X12

Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12

Standing barbell Press 65X8
Standing barbell Press 65X8

Weight 218

[James001]

Been a while im going to try and continue this rather than make a new thread.
I have been working out consitantly though, no lay off.

Good Mornings 65X7
Good Mornings 75X7
Good Mornings 85X7
Good Mornings 95X7
Good Mornings 105X7

Flat Barbell Bench Press 135X7
Flat Barbell Bench Press 145X7
Flat Barbell Bench Press 155X7
Flat Barbell Bench Press 165X7
Flat Barbell Bench Press 175X7

Standing Military 65X7
Standing Military 75X7
Standing Military 85X7

Dips BWX10
Dips BWX8

Cardio Incline treadmill walk 41 minutes 552 cal
Weight 217lbBeen up and down 216-217 for 2 weeks. I want to push to 210.

[MISSINGLINK]

Interesting set up you have there. Keep up the good work. Keep your work centered around compound movements and you will be good to go.

[James001]

Squat 135X7
Squat 145X7
Squat 155X7
Squat 165X7
Squat 175X7

Barbell Row 115X7
Barbell Row 125X7
Barbell Row 135X7
Barbell Row 145X7

Single Arm Cable Row (seated)50X7 ( love theses, feels great)
Single Arm Cable Row 50X7
Single Arm Cable Row 50X7
Single Arm Cable Row 50X7
Single Arm Cable Row 50X7

Standing Dumbbell Curl 45X7
Standing Dumbbell Curl 45X6

Dumbbell Shrugs 45X10
Dumbbell Shrugs 50X10
Dumbbell Shrugs 55X10
Dumbbell Shrugs 50X10
Dumbbell Shrugs 50X10

Cardio Incline treadmill hill 12 time 21 minutes 300 cal

Thanks for stopping by MISSINGLINK, I keep telling myself that, get the compound done then....

[James001]

Low incline Barbell Bench (about 10-15 degree) 145X7
Low incline Barbell Bench (about 10-15 degree) 155X7
Low incline Barbell Bench (about 10-15 degree) 165X7
Low incline Barbell Bench (about 10-15 degree) 175X7
Low incline Barbell Bench (about 10-15 degree) 185X7

Good Morning 75X7
Good Morning 85X7
Good Morning 95X7

Dips BWX10
Dips BWX10
Dips BWX10
Dips BWX8

Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4

Seated Leg Curl 50X12
Seated Leg Curl 70X10
Seated Leg Curl 90X8
Seated Leg Curl 110X6


Cardio incline treadmill hill 12, speed 3.3-3.2 time 10 minutes, 150 cal
Weight 217.8

[James001]

Seated Military 95X5
Seated Military 115X2
Seated Military 135X2
Seated Military 145X1
Seated Military 165X1
Seated Military 170X* Failed

Cardio incline treadmill hill 12, speed 3.5 time 20 minutes cal 3** can't remember.
I think my max shoulder press is higher, but I did a lot of bench, dips, and some standing presses in the am workout. I just gave it a try casue my buddy was trying his max.

[James001]

Decided to mix the order around a little, and do a little more for legs, and less cardio.

Squat BARX10
Squat BARX10
Squat 95X5
Squat 140X7
Squat 150X7
Squat 160X7
Squat 170X7
Squat 180X7

Barbell Row BARX10
Barbell Row 120X7
Barbell Row 130X7
Barbell Row 140X7
Barbell Row 150X7

Dumbbell Shrug 50X10
Dumbbell Shrug 55X10
Dumbbell Shrug 60X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10

Standing Dumbbell Hammer Curl 45X8(per arm)
Standing Dumbbell Hammer Curl 45X8(per arm)

Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7

Seated Hip Abduction 70X10
Seated Hip Abduction 70X10
Seated Hip Abduction 70X10
Seated Hip Abduction 70X10
Seated Hip Abduction 70X10

Narrow Stance Leg Press 180X10 +25 Calve Press
Narrow Stance Leg Press 180X10 +25 Calve Press
Narrow Stance Leg Press 180X10 +25 Calve Press

Cardio Incline treadmill 10 speed 3.2 time 11 min, cal 140
Weight 218.2

[James001]

Flat Barbell Bench 150X7
Flat Barbell Bench 160X7
Flat Barbell Bench 170X7
Flat Barbell Bench 180X7
Flat Barbell Bench 190X7

Good Morning 80X7
Good Morning 80X7
Good Morning 80X7
Good Morning 80X7
Good Morning 80X7

Dips BWX10
Dips BWX10
Dips BWX10
Dips BWX10

Standing Military Press 100X5
Standing Military Press 100X5
Standing Military Press 100X5

Hyper Extensions BWX7
Hyper Extensions BWX10
Hyper Extensions BWX10
Hyper Extensions BWX10
Hyper Extensions BWX10

Weight 215

[James001]

Squat BARX12
Squat BARX12
Squat 95X5
Squat 145X7
Squat 155X7
Squat 165X7
Squat 175X7
Squat 185X7

Barbell Row BARX10
Barbell Row 125X7
Barbell Row 135X7
Barbell Row 145X7
Barbell Row 155X7

Dumbbell Shrug 55X10
Dumbbell Shrug 60X10
Dumbbell Shrug 65X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10

Standing Dumbbell Hammer Curl 50X7(per arm)
Standing Dumbbell Hammer Curl 50X6(per arm)

Seated Single arm Cable Row 60X7
Seated Single arm Cable Row 60X7
Seated Single arm Cable Row 60X7
Seated Single arm Cable Row 60X7

Leg Extensions 70X10
Leg Extensions 70X10
Leg Extensions 70X10
Leg Extensions 70X10

Cardio treadmill incline 12.5, speed 3.5, time 16 minutes, cal 255

[James001]

Flat Barbell Bench 155X6
Flat Barbell Bench 165X6
Flat Barbell Bench 175X6
Flat Barbell Bench 185X6
Flat Barbell Bench 195X6

Good Morning 90X7
Good Morning 90X7
Good Morning 90X7
Good Morning 90X7
Good Morning 90X7

Dips BW+10lbX10
Dips BW+10lbX10
Dips BW+10lbX6
Dips BW+10lbX5

Standing Military Press 105X5
Standing Military Press 105X5
Standing Military Press 105X5

Seated Leg Curl 90lbX8
Seated Leg Curl 90lbX8
Seated Leg Curl 90lbX8
Seated Leg Curl 90lbX8

[James001]

Squat BARX10
Squat BARX10
Squat 95X5
Squat 150X6
Squat 160X6
Squat 170X6
Squat 180X6
Squat 190X6

Barbell Row 135X6
Barbell Row 145X6
Barbell Row 155X6
Barbell Row 165X6

Dumbbell Shrug 60X10
Dumbbell Shrug 65X10
Dumbbell Shrug 70X10
Dumbbell Shrug 60X10
Dumbbell Shrug 60X10

Dumbbell Curl 50X8(per arm)
Dumbbell Curl 50X6(per arm)

Pull Up BWX4
Pull Up BWX3

Leg Extensions 87.5X10
Leg Extensions 87.5X10
Leg Extensions 87.5X10
Leg Extensions 87.5X10
Leg Extensions 87.5X10

Weight 216.5 At bed time.

I think I need to reduce intensity a little, i'll probably lower volume on certain exercises that are not going as well as Id like. Maybe I will subsititute a few exercises here and there.

[James001]

Cardio has been lacking too, Thats probably what I need to add in. I think I will reduce sets/ exercises across the board but increase reps. Save time. And begin to add in cardio once more.

Goals are to keep muscle, increase strength/maintain, and lose body fat. Im hoping that fat loss has mostly occured from my weight loss of 8lb's since may 7.

[James001]

Flat Bench Press 160X6
Flat Bench Press 170X6
Flat Bench Press 180X6
Flat Bench Press 190X6
Flat Bench Press 200X6

Good Mornings 95X7
Good Mornings 95X7
Good Mornings 95X7

Dips BWX12
Dips BWX10
Dips BWX6

Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4

Hyper Extensions BWX12
Hyper Extensions BWX12
Hyper Extensions BWX12
Hyper Extensions BWX12
Hyper Extensions BWX12

Leg Curl 110X6
Leg Curl 110X6
Leg Curl 110X6
Leg Curl 110X6
Leg Curl 110X6

DONE

[James001]

Squat 155X9
Squat 155X9
Squat 155X9
Squat 155X9

Pull Up BWX6
Pull Up BWX6
Pull Up BWX3
Pull Up BWX4

Dumbbell Shrug 55X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10

Narrow Grip Cable Pull 100X9
Narrow Grip Cable Pull 100X9
Narrow Grip Cable Pull 100X9
Narrow Grip Cable Pull 100X9

Standing Dumbbell Curl (not hammer) 45X4 (per Arm)
Standing Dumbbell Curl (not hammer) 45X4 (per Arm)
Standing Dumbbell Curl (not hammer) 45X4 (per Arm)

Leg Extensisons 110X10
Leg Extensisons 110X10
Leg Extensisons 110X10
Leg Extensisons 110X10
Leg Extensisons 110X10

Weight 217 after lunch

[James001]

Bench Press 135X6
Bench Press 135X6
Bench Press 185X2
Bench Press 225X2
Bench Press 245X2
Bench Press 265X1
Bench Press 225X3

Good Morning 45X10
Good Morning 45X10
Good Morning 95X5/Standing Press 95X8
Good Morning 95X5/Standing Press 95X8
Good Morning 95X5/Standing Press 95X6
Good Morning 95X5/Standing Press 95X6

Dips BWX10
Dips BWX10
Dips BWX10
Dips BWX8

Weight 216

[James001]

Squat BARX10
Squat BARX10
Squat BARX10
Squat 160X9
Squat 160X9
Squat 160X9
Squat 160X9

Pull Up BWX6
Pull Up BWX5
Pull Up BWX4
Pull Up BWX3

Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10

Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X8

Dumbell Shrug 60X10
Dumbell Shrug 60X10
Dumbell Shrug 60X10
Dumbell Shrug 60X10

Dumbell Hammer Curl 40X10 (per arm)
Dumbell Hammer Curl 40X5 (per arm)

Cardio incline treadmill walk, incline 10, speed 3.5 time 11min, cal 150

[James001]

Bench Press 135X6
Bench Press 135X6
Bench Press 185X3
Bench Press 225X3
Bench Press 245X3
Bench Press 265X1
Bench Press 275X*

Good Morning 100X5/Standing Press 100X8
Good Morning 100X5/Standing Press 100X8
Good Morning 100X5/Standing Press 100X6
Good Morning 100X5/Standing Press 100X6

Dips BWX8
Dips BWX8
Dips BWX6

Seated Hamstring Curl 90X10
Seated Hamstring Curl 90X10
Seated Hamstring Curl 90X10

Cardio, treadmill incline 11, speed 3.5, time 16min, cal 240-250

[James001]

After a few weeks of doing almost the same routine, I think I figured out a routine that would work well for me.

A 4 day rotation:
Workout A Higher Rep Chest/Hamstring/Shoulder/Tri (7-9 reps)
Workout B Higher Rep Quad/Back/Bic (7-9 reps)
Workout A2 Lower Rep Chest/Hamstring/Shoulder/Tri (1-4 reps)
Workout B2 Lower Rep Quad/Back/Bic (1-4 reps)


One day off between each AB/ A2B2, which I do Abs/Obliques.

[James001]

Squat BARX10
Squat BARX10
Squat BARX10
Squat 165X9
Squat 165X9
Squat 165X9
Squat 165X9

Pull Up BWX6
Pull Up BWX6
Pull Up BWX5
Pull Up BWX4

Single Arm Cable Pull 60X6 (per arm)
Single Arm Cable Pull 60X6 (per arm)
Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X9

Dumbell Shrug 65X10
Dumbell Shrug 65X10
Dumbell Shrug 65X10
Dumbell Shrug 65X10

Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10

Dumbell Hammer Curl 40X6 (per arm)
Dumbell Hammer Curl 40X6 (per arm)
Dumbell Hammer Curl 40X6 (per arm)

Standing Calve Press BWX8 (per leg)
Standing Calve Press BWX8 (per leg)
Standing Calve Press BWX6 (per leg)
Standing Calve Press BWX6 (per leg)

[James001]

Cardio Incline 11, time 15 minutes cal 230
Standing Over Head Press 115X5
Standing Over Head Press 115X5
Standing Over Head Press 115X5
Cardio Incline 11, time 15 minutes cal 230

OUT

[James001]

Bench Press 115X6
Bench Press 115X6
Bench Press 205X4
Bench Press 215X4
Bench Press 225X4
Bench Press 235X4

Good Morning 45X10
Good Morning 45X10
Good Morning 45X10
Good Morning 95X4
Good Morning 105X4
Good Morning 115X4
Good Morning 125X4

Standing Military 125X4
Standing Military 135X4

Narrow grip decline bench 185X4
Narrow grip decline bench 225X4

Cardio Incline treadmill walk, incline 12, speed 3.5 time 20 min, cal 335
Weight 218 After Dinner

[James001]

Been working out still jsut missed posting, did some a very high volume full upper body workout, it was brutal, but to much to type and write out, ive been very sore all over.

Todays workout:
Bench Press 95X10
Bench Press 95X10
Bench Press 210X4
Bench Press 220X4
Bench Press 230X4
Bench Press 240X4

Narrow Grip seated cable Row 90X12
Narrow Grip seated cable Row 90X12
Narrow Grip seated cable Row 90X12
Narrow Grip seated cable Row 90X12

Standing Military Press 45X10
Standing Military Press 65X6
Standing Military Press 95X4
Standing Military Press 105X4
Standing Military Press 115X4
Standing Military Press 125X4

Dumbbell Shrug 40X10
Dumbbell Shrug 45X10
Dumbbell Shrug 65X10
Dumbbell Shrug 70X10
Dumbbell Shrug 40X18

Standing dumbbell Hammer Curl 40X10 (per arm)
Standing dumbbell Hammer Curl 45X6 (per arm)
Standing dumbbell Hammer Curl 40X8 (per arm)

Dips BWX10
Dips BWX10
Dips BWX10

Standing Shoulder Flys 15X15
Standing Shoulder Flys 15X13

Cardio Treadmill Incline 9, speed 3.5, time 20 minutes, cal 280

[James001]

I bought a few porducts online from BB.com, I purchased BSN NO Explode, BSN Cell Mass, and a protein powder. It should arrive on monday. I think its only a little over a month supply. Im thinking I need to get more structured again in my workout routine to make the best of it.

Quad/Upper Back/Biceps
Hamstring/LowerBack/Chest/Shoulders/Triceps
Off
Quad/Upper Back/Biceps
Hamstring/LowerBack/Chest/Shoulders/Triceps
Off - Repeat

Work will most likly work with a 4-9 rep range, with lower reps on big compounds and higher the on iso's. Focus will be hypertrophy.

[James001]

Squat BARX10
Squat BARX10
Squat BARX10
Squat 165X9
Squat 165X9
Squat 165X9
Squat 165X9

Barbell Row 95X7
Barbell Row 145X7
Barbell Row 145X7
Barbell Row 145X7
Barbell Row 145X7

Dumbell Shrug 75X10
Dumbell Shrug 75X10
Dumbell Shrug 75X10
Dumbell Shrug 75X10

Narrow Grip Cable Pull 115X9
Narrow Grip Cable Pull 115X9
Narrow Grip Cable Pull 115X9
Narrow Grip Cable Pull 115X9
Single Arm Cable Pull 45X10 (per arm)
Single Arm Cable Pull 45X10 (per arm)

Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10

Dumbell Hammer Curl 45X10 (per arm)
Dumbell Hammer Curl 45X8 (per arm)

[James001]

Flat Bench Press 115X10
Flat Bench Press 115X5
Flat Bench Press 185X9
Flat Bench Press 185X9
Flat Bench Press 185X9
Flat Bench Press 185X9

Good Morning 45X10
Good Morning 45X10
Good Morning 45X10
Good Morning 95X9
Good Morning 95X9
Good Morning 95X9
Good Morning 95X9

Standing Military 95X9
Standing Military 95X9
Standing Military 95X8
Standing Military 95X7

Seated Leg Curl 90X12
Seated Leg Curl 110X12
Seated Leg Curl 110X10
Seated Leg Curl 110X10

Dips BWX10/ Hip Outter 90X15/ Hip Inner 50X15
Dips BWX10/ Hip Outter 90X15/ Hip Inner 50X15
Dips BWX10/ Hip Outter 90X15/ Hip Inner 50X15
Dips BWX10/ Hip Outter 90X15/ Hip Inner 50X15

[James001]

Squat 45X10
Squat 65X10
Squat 85X10
Squat 170X7
Squat 170X7
Squat 170X7
Squat 170X7
Squat 170X7

Chin Up BWX7
Chin Up BWX7
Chin Up BWX5
Chin Up BWX4
Chin Up BWX3

Leg Extensions 125X10
Leg Extensions 125X10
Leg Extensions 125X10
Leg Extensions 125X10
Leg Extensions 125X10

Dumbbell Shrug 45'sX12
Dumbbell Shrug 45'sX12
Dumbbell Shrug 45'sX12
Dumbbell Shrug 45'sX12
Dumbbell Shrug 45'sX12

Went light on shrugs today, had planed to do 80's but had a gut feeling I could pull something. Went light, no problem.

[James001]

Flat Bench Press 45X20
Flat Bench Press 95X10
Flat Bench Press 95X10
Flat Bench Press 205X7
Flat Bench Press 205X7
Flat Bench Press 205X7
Flat Bench Press 205X7
Flat Bench Press 205X7
Flat Bench Press 205X7

Good Mornings 45X10
Good Mornings 45X10
Good Mornings 45X10
Good Mornings 115X7
Good Mornings 115X7
Good Mornings 115X7
Good Mornings 115X7
Good Mornings 115X7
Good Mornings 115X7

Standing Military Press 115X6
Standing Military Press 115X6
Standing Military Press 115X6
Standing Military Press 115X6

Seated Hamstring Curl 110X12
Seated Hamstring Curl 110X12
Seated Hamstring Curl 110X12
Seated Hamstring Curl 110X12

[James001]

Squat 45X20/Good Morning 45X10
Squat 45X12/Good Morning 45X10
Squat 135X4
Squat 165X2
Squat 185X5
Squat 185X5
Squat 185X5
Squat 185X4

Narrow Grip Cable Rows 135X8
Narrow Grip Cable Rows 135X8
Narrow Grip Cable Rows 135X8
Narrow Grip Cable Rows 135X8

Dumbbell Shrug 80'sX10
Dumbbell Shrug 80'sX10
Dumbbell Shrug 80'sX10
Dumbbell Shrug 80'sX10

Leg Extensions 137.5X9
Leg Extensions 137.5X9
Leg Extensions 137.5X9
Leg Extensions 137.5X9

Standing Dumbbell Hammer Curl 50'sX8 (per arm)
Standing Dumbbell Hammer Curl 50'sX6 (per arm)

Weight 226 Yikes, well some water poundage for sure, but not all of it hehe, been taking creatine for a week now, and drinking nearly 1.5 gallons of water per day.

[James001]

Not Feeling good today, kind of messed myself up drinking two nights ago. Really an eye opening expirence.

Flat Bench Press 45X40
Flat Bench Press 95X10
Flat Bench Press 95X10
Flat Bench Press 205X10
Flat Bench Press 205X8
Flat Bench Press 205X5

Good Morning 65X10
Good Morning 65X10
Good Morning 65X10
Good Morning 120X7
Good Morning 120X7
Good Morning 120X7

Standing Military 120X5
Standing Military 120X5 *Pain in left trap, stoped. Out

[James001]

Chin Up BWX5 / Dumbbell Side Bends 20X12
Chin Up BWX5 / Dumbbell Side Bends 20X12
Chin Up BWX5 / Dumbbell Side Bends 20X12
Chin Up BWX5 / Dumbbell Side Bends 20X12

Pull Up BWX4
Pull Up BWX4
Pull Up BWX4
Pull Up BWX4

Standing Dumbbell Hammer Curl 40X5 (L and R)
Standing Dumbbell Hammer Curl 40X5 (L and R)
Standing Dumbbell Hammer Curl 40X5 (L and R)
Standing Dumbbell Hammer Curl 40X5 (L and R)

[James001]

Bench Press 95X10 Warm Up
Bench Press 95X10 Warm Up
Bench Press 135X6
Bench Press 155X6
Bench Press 175X6
Bench Press 195X6
Bench Press 215X6
Bench Press 235X2

Dead Lift Sumo Stance 45X10 Warm Up
Dead Lift Sumo Stance 45X10 Warm Up
Dead Lift Sumo Stance 135X4
Dead Lift Sumo Stance 155X4
Dead Lift Sumo Stance 175X4
Dead Lift Sumo Stance 195X4
Dead Lift Sumo Stance 215X4

Barbell Shrug 95X10
Barbell Shrug 115X10
Barbell Shrug 135X10
Barbell Shrug 155X10
Barbell Shrug 175X10

Weight 221

[James001]

LC's/Homelifters Transformation Comp-Phase 3
Official transformation July 15th, through Sep 30th.

Starting Status July 14th
Weight 221lb

Goals:
Primary 1 Lose 21lbs
Primary 2 Jog 6 miles in less than 72 minutes
Secondary Bench Press 225X10-15, Squat 225X10-15, Sumo Dead Lift 225X10-15, Over Head Press 135X10-15. Pull Up BWX20-25

Starting pictures for transformation taken July 12th, 07:

[James001]

I tossed out my upper back big time three days ago stretching, luckly its recovering nicely, it is a temporary set back, but im well on my way to the heavy lifting.

Active upper back recovery:
Flat Barbell Bench Press 65X15
Flat Barbell Bench Press 95X15
Flat Barbell Bench Press 115X15
Flat Barbell Bench Press 135X15

Standing Military Press 45X10
Standing Military Press 45X10
Standing Military Press 45X10
Standing Military Press 45X10

Cardio AM
Treadmill, Incline 10 speed 3.5 time 22 minutes cal 325.
Weight 221

[homelifter]

Keep working hard James, I'll be checking in to see how you are doing. Sub'd

[ThatRobertGuy]

Keep up the hard work. I'm rooting for you to achieve your goals. That six miles in less than 72 minutes seems insane to me for some reason. I don't know why. How many minutes can you run the six miles in as we speak?

[James001]

ThatRobertGuy,

I honestly couldn't run 6 miles at my current shape. I picked 72 minutes for a 12 minute/mile pace, this speed is attainable with time but will certainly be challenging. Currently my knees and ankles begin to ache immensly after about 2.5 miles on the street. I think it is more of my body needing to adapt to the forces, my legs are used to smooth lifting such as squating and impact free incline treamill walking. Presently I can do about 2-2.5mi depending on the pain and the humidity.
I decided to pick a cardiovascular goal, for three big reasons first jogging has never been a strong point, secondly it will have me moving outside, and last it will compliment my other goal of weight loss.

From past experience, cardiovascular training is horribly painful and takes about 3-4 weeks of steady work, and then snap! All sudden it begins to get easier and easier.

Cardio Afternoon Session
Outside Stadium steps with intervals of flat jogging. Time 16 minutes.
*note 10 times to top. Jog of base to base.

[James001]

Cardio Stadium Stairs and Jog Combination
Outside Stadium steps with intervals of flat jogging. Time 20 minutes.
*note 16 times to top. Jog of base to base.

It was ultra hot and humid today, medium shade while climbing the stairs. No pain felt at finish.
I?m going to snap a few pictures of the stadium today so you folks have a better idea of what I am doing. I figure a large portion of my training will take place at this stadium, it offers lot variations on cardio and circuit training. Plus its actually very cool looking, lots of animals, and long views of treetops with the ocean backing up to them

[James001]

Light full body and active back recovery
Barbell Back Squat 135X10
Barbell Back Squat 135X10
Barbell Back Squat 135X10
Barbell Back Squat 135X10
Barbell Back Squat 135X10

Barbell Lunge and Standing Barbell Military Combination set 45X10/45X10 (L/R)
Barbell Lunge and Standing Barbell Military Combination set 45X10/45X10 (L/R)

Bent Knee Good Morning 45X12
Bent Knee Good Morning 45X12
Bent Knee Good Morning 45X12
Bent Knee Good Morning 45X12
Bent Knee Good Morning 45X12

Flat Barbell Bench Press 115X10
Flat Barbell Bench Press 115X10
Flat Barbell Bench Press 115X10
Flat Barbell Bench Press 115X10

Dumbbell Side Bends 20X10 (L/R)
Dumbbell Side Bends 20X10 (L/R)
Dumbbell Side Bends 20X10 (L/R)
Dumbbell Side Bends 20X10 (L/R)

Body Crunch X20
Body Crunch X20
Body Crunch X20
Body Crunch X20

Cardio
Treadmill incline 10, speed 3.5, time 21 min, cal 300

[James001]

Cardio after dinner, Street Jog
Distance 1.7mi, time 20 minutes
Focus for now is time, im not even going to worry about the distance till I get some serious time down.

I need to straighten out my diet. I have no idea how many calories I ate today. I?m going to start thinking of a method for me to add this up. One idea I have is to make breakfast standard. Each morning consume the same breakfast. At least then I have a grip on that for a start. Then slowly move onto controlling lunch, and a mid afternoon snack. Let dinner be on the fly, just watch my portions.

Overall it was a good day. I work tomorrow for 24 hours, I am a firefighter, at the station there is some worn out cardio equipment, good dumbbells, an Olympic bar and a smith machine. I'm usually to busy, or mentally distracted, to get a workout in, but will see what I can do. For now my focus is on my injured upper back and its recovery. Once its all back in order I will start a regimented routine again with focus on making it to those strength goals I mentioned.

[James001]

Dumbbell Side Bends L/R 20X12/12
Dumbbell Side Bends L/R 20X12/12
Dumbbell Side Bends L/R 25X12/12
Dumbbell Side Bends L/R 25X12/12
Dumbbell Side Bends L/R 30X10/10
Dumbbell Side Bends L/R 30X10/10
Dumbbell Side Bends L/R 35X10/10
Dumbbell Side Bends L/R 35X10/10
Dumbbell Side Bends L/R 40X8/8
Dumbbell Side Bends L/R 40X8/8

Abdominal Crunch 25
Abdominal Crunch 25
Abdominal Crunch 25
Abdominal Crunch 25

Leg Lift 20
Leg Lift 20
Leg Lift 20
Leg Lift 20

Decent, workout. This is typical abdominal routine I do on most work days. Lots and lots of side bends. My abdomen has definitly gotten larger over the last 2 1/2 months doing theses. I hope it will look good when I lose some weight. I went for reps today, I sometimes go heavy/low rep.

[James001]

Sumo Dead Lift 95X6 Warm Up
Sumo Dead Lift 95X6 Warm Up
Sumo Dead Lift 115X4
Sumo Dead Lift 135X4
Sumo Dead Lift 155X4
Sumo Dead Lift 175X4
Sumo Dead Lift 195X4
Sumo Dead Lift 215X4

Flat Bench Press 95X10 Warm Up
Flat Bench Press 95X10 Warm Up
Flat Bench Press 115X6
Flat Bench Press 135X6
Flat Bench Press 155X6
Flat Bench Press 175X6
Flat Bench Press 195X6
Flat Bench Press 215X6

Seated Leg Curl 70X20
Seated Leg Curl 70X20
Seated Leg Curl 70X20

Good workout today, dead lifts and bench press went up easy. Next time I do these exercises im increaseing weight 10lbs on deadlift and 5lb on bench press.
Later today I will be doing some cardio sessions, going back to the stadium.

[James001]

Stadium stairs and jog combination, and straight stairs
Stairs bottom to top, and jog once around entire stadium 1
Stairs bottom to top, and jog once around entire stadium 2
Stairs bottom to top, and jog once around entire stadium 3
Stairs bottom to top, and jog once around entire stadium 4
Stairs bottom to top 1
Stairs bottom to top 2
Stairs bottom to top 3
Stairs bottom to top 4
Stairs bottom to top 5
Stairs bottom to top 6

Time 25 minutes

I also mowed the yard, push mower, approx 50 minutes work.


Pictures of Stadium:

[James001]

Bench Press 135X10
Oblique dumbbell side bend 25X12
Bench Press 135X6
Oblique dumbbell side bend 25X12
Bench Press 155X4
Abd Crunch 20
Bench Press 175X4
Abd Crunch 20
Bench Press 195X3
Abd Crunch 20
Bench Press 215X2
Abd Crunch 20
Bench Press 235X2
Abd Crunch 20

[James001]

Smith Machine Squat 135X8
Smith Machine Squat 155X8
Smith Machine Squat 185X8
Smith Machine Squat 195X8
Smith Machine Squat 215X6

Flat Bench Press 135X10
Flat Bench Press 185X5
Flat Bench Press 225X5
Flat Bench Press 225X4
Flat Bench Press 225X4

Single Arm Cable Rows 45X10(L and R)
Single Arm Cable Rows 45X10(L and R)
Single Arm Cable Rows 45X10(L and R)
Single Arm Cable Rows 45X10(L and R)

Dumbbell Shoulder Press 40X8
Dumbbell Shoulder Press 40X8
Dumbbell Shoulder Press 40X8
Dumbbell Shoulder Press 40X8

Dumbbell Hammer Curl 40X8 (L and R)
Dumbbell Hammer Curl 40X8 (L and R)

Dumbbell Lateral Raises 15X15 (30 sec break)
Dumbbell Lateral Raises 15X10
Dumbbell Lateral Raises 15X10
Dumbbell Lateral Raises 15X10

Weight 218.6

Today decided to give smith machine a try, I do like it more than the leg press, so I may start doing it every now and then.
Did light DB shoulder pressing, I always use barbbell I feel like I have the strength to toss up the 70's but last time I did that without adjusting to dumbbells I hurt my upper back.

[James001]

Weighted Crunch, 15lbX10
Weighted Crunch, 20lbX10
Weighted Crunch, 25lbX10
Weighted Crunch, 30lbX10
Weighted Crunch, 30lbX10
Weighted Crunch, 30lbX10

Dumbbell Twist, 30lbX20
Dumbbell Twist, 30lbX20
Dumbbell Twist, 30lbX20
Dumbbell Twist, 30lbX20

Leg Lift X20
Leg Lift X20
Leg Lift X20
Leg Lift X20

Plank X30Sec
Plank X30Sec
Plank X30Sec
Plank X30Sec

[James001]

Rippetoe Starting Strength

Squat 45X5 Warm Up
Squat 45X5 Warm Up
Squat 85X5 Warm Up
Squat 115X5
Squat 115X5
Squat 115X5

Bench Press 115X5
Bench Press 115X5
Bench Press 115X5

Good Morning 45X5 Warm Up
Good Morning 45X5 Warm Up
Good Morning 45X5 Warm Up
Dead Lift 115X5

Barbell Shrug 115X5
Barbell Shrug 115X5

I have never done this program before. After reading what strength levels constitutes one as a beginner, I decided to do it with only marginally higher starting weight than Rippetoe selects for a true beginner. I added in Shrugs becasue I could really use the extra work there.

[James001]

Lateral Dumbbell Flys 15X15
Lateral Dumbbell Flys 15X15
Lateral Dumbbell Flys 15X15
Lateral Dumbbell Flys 15X15

Seated Dumbbell Curl 45X5 (left and right arm)
Seated Dumbbell Curl 50X5 (left and right arm)
Seated Dumbbell Hammer Curl 30X11 (left and right arm)
Seated Dumbbel Hammerl Curl 30X8 (left and right arm)

Dumbbell Side Bends 25X10 (left and right)
Dumbbell Side Bends 30X10 (left and right)
Dumbbell Side Bends 40X8 (left and right)
Dumbbell Side Bends 45X8 (left and right)
Dumbbell Side Bends 50X6 (left and right)
Dumbbell Side Bends 55X6 (left and right)

Weighted Crunch (20lb dumbbell held arms extended over head) X10
Leg lift X15
Weighted Crunch (20lb dumbbell held arms extended over head) X10
Leg lift X15
Weighted Crunch (20lb dumbbell held arms extended over head) X10
Leg lift X15
Weighted Crunch (20lb dumbbell held arms extended over head) X10
Leg lift X15

Lateral Dumbbell Flys 10X15/Front 10X8
Lateral Dumbbell Flys 10X12/Front 10X8
Lateral Dumbbell Flys 10X12/Front 10X8
Lateral Dumbbell Flys 10X10/Front 10X5

Good Morning 45X15
Good Morning 45X15

Cardio incline treadmill walk, incline 8, speed 3.5 time 32 min, cal 410

Shoulders feel real good, im doing this now while the weight on the big compounds is still very very light.

[James001]

Incline treadmill walk, incline 9, speed 3.5, time 30 min, cal 420

[James001]

Treadmill, incline 9, speed 3.5, time 37 minutes, cal 510

[James001]

Squat 45X10
Squat 55X10
Squat 95X5
Squat 125X5
Squat 125X5
Squat 125X5

Standing Military Press 45X10
Standing Military Press 95X5
Standing Military Press 95X5
Standing Military Press 95X5

Barbell Row 115X5
Barbell Row 115X5
Barbell Row 115X5

5 minutes of stretching
Treadmill incline 10, speed 3.5, time 18 min, cal unknown.
10 minutes stretching.

[James001]

That last workout took place the day before I forogt to mention.

Today!
Dumbbell Hammer Curl 40X8{L and R arm)
Dumbbell Hammer Curl 50X5{L and R arm)
Dumbbell Hammer Curl 50X5{L and R arm)
Dumbbell Curl 35X5{L and R arm)
Dumbbell Curl 35X5{L and R arm)

Oblique Dumbbell Side Bends 20X10
Oblique Dumbbell Side Bends 30X8
Oblique Dumbbell Side Bends 40X8
Oblique Dumbbell Side Bends 50X8
Oblique Dumbbell Side Bends 60X6

Ab Superset no break between exercises:
Weighted Crunch 25X12
Leg Lift X16
Weighted Crunch 25X12
Leg Lift X16
Weighted Crunch 25X10
Leg Lift X14
Weighted Crunch 25X10
Leg Lift X14

Bent Knee Good Mornings 45X12
Bent Knee Good Mornings 65X12
Bent Knee Good Mornings 46X12

Cardio. Treadmill Incline 9 speed 3.5, time 47 min, cal 630

[James001]

Something major I I thought of today was how doing rippetoes program takes a lot off my mind, I just put faith in the program, eat a lot of protein, sleep, and just keep adding weight to the bar. Normally im always thinking of what should I workout, and how to do it ect. I like not having to worry if my program is effective or not. I know it will be.

[James001]

Squat 45X10
Squat 65X10
Squat 95X5
Squat 135X5
Squat 135X5
Squat 135X5

Bench Press 95X10
Bench Press 95X10
Bench Press 135X5
Bench Press 135X5
Bench Press 135X5

Dead Lift Conventional 135X5

Barbell Shrugs 135X5
Barbell Shrugs 135X5
Dips BWX8
Dips BWX8

Cardio Treadmill
Incline 9, speed 3.5, time 32 min, cal 430

Weight 216.8

[James001]

Dumbbell Hammer Curl 45X5 (left and right arm)
Dumbbell Hammer Curl 50X5 (left and right arm)
Dumbbell Curl 40X5 (left and right arm)
Dumbbell Curl 45X5 (left and right arm)
Dumbbell Hammer Curl 35X10 (left and right arm)
Dumbbell Curl 30X10 (left and right arm)

*nearing the end of theses higher volume bicept days with weight.

Oblique Side Bend 25X12
Oblique Side Bend 30X12
Oblique Side Bend 35X12
Oblique Side Bend 40X12

Giant set, no breaks:
Weighted Crunch 25X15
Leg Lift 18
Weighted Crunch 25X15
Leg Lift 18
Weighted Crunch 25X12
Leg Lift 16
Weighted Crunch 25X12
Leg Lift 16

Bent Knee Good Morning 65X8
Bent Knee Good Morning 75X8
Bent Knee Good Morning 85X8
Bent Knee Good Morning 95X8


Cardio:
Treadmill, incline 9, speed 3.5, time 12 min, cal 150

*wanted a little less cardio today for squating tom.

[James001]

Squat 45X10
Squat 65X10
Squat 95X7
Squat 145X5
Squat 145X5
Squat 145X5

Standing Military 45X10
Standing Military 55X10
Standing Military 65X5
Standing Military 100X5
Standing Military 100X5
Standing Military 100X5

Barbell Row 95X7
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5

Pull Up BWX6
Pull Up BWX6
Barbell Curl 95X5
Barbell Curl 95X5

[James001]

Squat 55X10
Squat 55X10
Squat 115X5
Squat 155X5
Squat 155X5
Squat 155X5

Bench Press 95X10
Bench Press 115X5
Bench Press 145X5
Bench Press 145X5
Bench Press 145X5

Dead Lift 95X5
Dead Lift 115X5
Dead Lift Conventional 155X5

Weight 213!!

[James001]

Squat 45X10
Squat 65X10
Squat 95X5
Squat 160X5
Squat 160X5
Squat 160X5

Standing Military 45X10
Standing Military 65X10
Standing Military 105X5
Standing Military 105X5
Standing Military 105X5

Barbell Row 145X5
Barbell Row 145X5
Barbell Row 145X5

Pull Up BWX7
Pull Up BWX7

Barbell Curl 100X5
Barbell Curl 100X5

Weight 214

*Each Row is deweighted.
*Also I have not been loging my ab workouts, but its mostly weighted reps.

[James001]

Weight approx 209-211lb, been doing mostly cardio and circuit training lately, a lot of abs too, will see anouther month and a few days to closure, just need about 9-11lbs to go.

[James001]

Day 1, Started with Workout D) Upper Pulling, Lower Pushing
Rest time minute to minute 15 seconds.
Body Weight 211 taken before workout.

Narrow Grip Cable Rows 80X12, 90X12, 100X12, 110X10
Dumbbell Shrugs 35X12, 45X12, 55X12, 65X12
Dumbbell Rows 50X12, 55X12, 60X12, 65X12
Dumbbell Curls 40X8, 40X8, 40X8
Barbell Lounge 65X12, 65X12, 65X12, 65X12
Leg Extensions 75X12, 75X12, 75X12, 75X12


Day 2 A) Horizontal Pushing, Lower Pulling: (Bench Press, and Dead Lift)
Rest time minute to minute 15 seconds.
Body Weight 210 taken before workout.

Flat Barbell Bench Press 135X12, 145X12, 155X12, 165X12
Flat dumbbell Bench Press 50X12, 55X12, 60X12, 65X12
Dips BWX10, BWX10, BWX8, BWX6
Cable Fly?s 45X8, 35X8, 35X8
Overhead Rope Pulls 65X12, 75X11, 75X9
Conventional Dead Lift 135X10, 145X10, 155X10, 165X10
Seated Hamstring Curl 75X12, 75X12, 75X12, 75X12


Day 3 B) Horizontal Pushing, Lower Pulling: (Bench Press, and Dead Lift)
Rest time minute to minute 15 seconds.
Weight 210 taken before workout

Lat Pull Down 100X12, 125X12, 137.5X12, 150X8
Narrow Grip Lat Pull Down 100X12, 112.5X12, 125X12, 137.5X10
Dumbbell Shrugs 50X12, 55X12, 60X12, 65X12
Lat Pull Down 125X10, 125X10, 125X8, 125X6
Back Squat 95X12, 95X12, 95X12, 95X12
Leg Extensions 75X12, 75X12, 75X12, 75X12



Day 4 C) Horizontal/Incline Pushing: (Incline Bench Press and Shoulder Pressing,)
Rest time minute to minute 15 seconds
Weight 214.8 taken before workout

Seated Barbell Military 45X15, 45X15, 95X10, 105X10, 115X6, 125X3
Incline Dumbbell Bench Press 65X10, 65X10, 65X9, 65X7
Incline Dumbbell Chest Fly?s 20X12, 20X12, 20X12, 20X12
Standing Dumbbell Shoulder Fly?s 20X12, 20X12, 20X9, 20X6
Standing Forward Dumbbell Raise (per arm) 15X10, 15X10, 15X10, 15X10
Incline Dumbbell Bench Press 45X20, 45X10, 45X10, 45X10

Day 5 D) Upper Pulling, Lower Pushing
Rest time minute to minute 15 seconds
Weight 216 taken before workout

Barbell Row 135X12, 145X10, 155X7, 165X5
Dumbbell Row 55X12, 60X12, 65X12, 70X12
Dumbbell Shrug 555X12, 60X12, 65X12, 70X12
Narrow Grip Cable Row 80X12, 90X12, 100X12, 110X12, 120X10, 130X8
Seated Incline Hammer Curl/Regular Curl 45X12, 45X10/ 35X16, 35X14
Dumbbell Lounge 30?sX12, 30?sX12, 30?sX12, 30?sX12
Leg Extensions 87.5X10, 87.5X10, 87.5X10, 87.5X10, 87.5X10


Lots and lots of protien consumed.

[James001]

Day 6 A) Horizontal Pushing, Lower Pulling: (Bench Press, and Dead Lift)
Rest time minute to minute 30 seconds
Weight 212 taken before workout

Flat Barbell Bench Press 135X5, 155X5, 175X5, 195X5, 215X5, 235X4, 255X2
Flat dumbbell Bench Press 60X12, 65X12, 70X11, 75X12
Dips BWX10, BWX9, BWX8, BWX8
Cable Fly?s 35X10, 35X9, 35X10
Single arm cable kick-backs 25X12, 25X10, 25X8
Conventional Dead Lift 135X5, 135X5, 135X5, 135X5, 135X5, 135X5, 135X5, 135X5
Bent-Knee Good Mornings 55X12, 55X12, 55X12, 55X12
Seated Hamstring Curl 90X12, 90X12, 90X12, 90X12 (L4B5)

10 minutes of streching.
Ate protien shake with carbs following workout.

[James001]

Day 13 D) Upper Pulling, Lower Pushing (Rows and Quads)
Rest time minute to minute 15 seconds
Weight 206 taken before workout

Back Squat 115X10, 115X10, 115X10, 115X10
Leg Extensions 75X10, 75X10, 75X10, 75X10
Narrow Grip Cable Row 100X10, 100X10, 100X12, 100X10

[James001]

Weight now, 206-208