Aggie weightlifting

[tamu2005]

Howdy!

So a little about me. I'm 32, was skinny but in shape in high school. In college I started filling out and felt strong. The problem is that I didn't stop filling out after college, but I did stop exercising.

I graduated high school at 180, dropped to about 146 the first semester of college before getting to a lean 190. Graduated at a bulky but not terrible 220. I then ballooned up to 260 where I stopped checking the scale. Stayed in this range from 23ish until 30.

Eventually I got tired of that and with diet and walking I dropped down to 175. I was a gross looking skinny fat mess. I started eating a little more and doing pushups. It helped me to not be so weak and gave me the motivation to start lifting again.

In school I had only ever lifted for strength. Looking back I can see that the coaches were well intentioned but I'll informed.

Just over a year ago, less than 18 months I started lifting. I did full body 3x per week for a month. Then I took it to every other day, so I could get a couple extra workouts in.

At the start of this year I went to an upper lower split. I am enjoying it very much.

Between work, and family when I go to the gym varies. Sometimes before work, or after, or during lunch. This affects the time I have and crowds so I am always doing what I can to get the most work in, in the time I have. To that end, 1 of my goals is to have a garage gym this time next year.

Training is a challenge. I enjoy lifting heavy and being strong. I have to force myself to do more volume. I want to be bigger, but acknowledge that I focus more on strength. Long term I want a 350 bench, 405 squat, and 500 deadlift.

I am currently just over 205#. I am nearing the end of a bulk. I thought I'd stop at 205. I feel like I'm DYEL dressed for work and feeling pudgy getting in the shower. All of my work pants are the same brand and cut. I have 32, 34, and 36 in waist versions. The 32s are getting snug in the thigh, but fit my waist and are ok. I think in 2 to 3 weeks I won't be in them any more. Then I'll start my next cut. I don't really care about seasons. I want to take it to 185-190 depending on how I look and feel. My lifts going down are what usually make me bail.

As I go any advice would be greatly appreciated.

I'll summarize this week and start with today.

Monday : Back squats, conventional deadlift, and calf raise

Tuesday : pretty similar to today

Wednesday, I wanted to repeat Monday, but there is only 1 rack and it was in use. I'm sure the guys using it would have let me work in, but there were already 4 of them all doing different weight, so sumo deadlift and power cleans.

Thursday :
Bench 275# 3×3. 225# 3×8
Pull-ups 3x4
incline dumbell press 60# 410
T-rows 150# 410
Military press 95# 5x10
bent over rows 165# 3x5
tricep pull down 120# 3x10
dumbell curls 40 2x8
lateral raises 20# 3x10
hammer curls 30# 3x8

workout time (warmup not included )49 minutes

[tamu2005]

Friday, feeling tired but went early. Light warmup on squats starting bodyweight, then the bar and building up. As for the workout


Back squats 315# 3x2. 275#3x4
chin ups 6x3
back squat 225# 3x6
Bb lunge 150# 3x5
back squat 150# 3x10
time : 47 minutes

[PtReyesGreg]

Nice workout Tamu. Way to get in there and get it done even when you're feeling tired. I work out in the early mornings too and have really come to like it. It's nice to start the day off with a good workout like that. Keep it up.

[tamu2005]

Thanks. I definitely prefer the morning when I can. I do keep a change of clothes at work just in case I have to make a lunch workout happen.

[tamu2005]

Today was my least favorite thing to do. That's probably why I haven't done it since Christmas eve. But I'm about to start a cut and it will help me to be able to keep up with the kids longer as they grow.

Saturday : Run
mile 1: 9:50
Mile 2: 22:23 (total not just for it)

I made all of the first mile without stopping. Mile 2 was a jog, walk, sprint just finish combo.

My immediate running goals are to get 1 mile under 9 minutes and to finish the second without having to stop or walk. Long term I want to do a 5k.

[NorwichGrad]

Just wondering. Were you in the Corps of Cadets at A&M? You have the best collegiate drill team in the world.

[tamu2005]

I was. Best decision of my life.

[NorwichGrad]

I was. Best decision of my life.

HOOAAH! That's some hardcore $hit rat der.

[tamu2005]

1. Happy father's day to all the other dads out there. hope yours was as good as mine.

2. Whenever possible from now on, I'm going to save the mowing for after lifting. Nonself propelled push mower wears me down in this heat.

Sunday : upper
bench 280# 3x3. 225# 3 × 8
Pull-ups 6x3
bench 185# 3x10
bent over rows 185 4x4
incline dumbell press 65# 3x10
t rows 150# 410
Military press 100# 4x8
Lat pull down 130# 3x6
dips 3x8
tricep pull down 120# 3x10
barbell curls 75# 3x10
lateral raises 25# 3x8
Pec Dec 150# 3x10
hammer curls 40# 2x8

Time 65 minutes

[tamu2005]

Morning weight 206, and I feel pudgy, bloated, and dad-bodish. Cut starts today.

I'm going for 185-190. Based off maintenance from before and my last bulk I expect TDEE of around 2700 kcal. I'm going to start at 2300 kcal. The first week glycogen, water,etc I don't predict an accurate representation. So I'm going to measure from the end of week 1 to the end of week 3 and adjust accordingly.

I hope to be at my target range around the beginning of October. Follow up with about a month of maintenance and begin the next bulk on Thanksgiving.

Monday : legs
back squat 315# 3x2. 275#3x4
chin ups 5x4
front squat 225# 3x3
conventional deadlift 370# 3x1. 315# 3x3
calf raise 325# 3x6
back squat 150# 2x10

Time 54 minutes


Edit to add lunchtime run.
Mile 1: 10:15
Mile 2: 22:15
Felt fine changing. Felt this morning's workout after about 30 seconds.

[PtReyesGreg]

Nice workout yesterday...those are some big poundages you're moving...especially considering it was post-mowing in the heat. What part of the country do you live in? I live in northern California and the heat here has been kicking my butt. I spent several weekends doing some pretty hardcore weed whacking in the heat and my workouts really suffered because of it.

Good luck with the cut.

[tamu2005]

Nice workout yesterday...those are some big poundages you're moving...especially considering it was post-mowing in the heat. What part of the country do you live in? I live in northern California and the heat here has been kicking my butt. I spent several weekends doing some pretty hardcore weed whacking in the heat and my workouts really suffered because of it.

Good luck with the cut.

Thanks. I'm trying to use roundup to avoid getting the weedeater out.

Texas, south of Houston about 20 minutes from the coast. All the humidity none of the breeze.

[PtReyesGreg]

Thanks. I'm trying to use roundup to avoid getting the weedeater out.

Texas, south of Houston about 20 minutes from the coast. All the humidity none of the breeze.

I know that area well and the heat you have there. I grew up in San Antonio and lived in Houston for about 3 years around 2000, before I moved out to California. That Houston heat and humidity was some of the toughest I've ever experienced. Oh well it only makes you stronger right?

[tamu2005]

Felt ok this morning. I wasn't hungry after 1 day of cutting. I did feel a little weak, but I'm confident that was about 99% mental.

Tuesday : upper
bench 280# 3x2 225# 3x8
bent over rows 155# 5x8
military press 115# 4x8
pull-ups 6x3
incline dumbell press 65# 3x10
tricep pull down 120# 3x10
Dumbell curls 45# 4x4
lateral raises 25# 6x6
dumbell curls 30# 4x8
close grip bench 135# 3x10

Time 52 minutes

[tamu2005]

This morning the only squat rack was taken. I was thinking about asking to work in, but the guy using it has only been coming in for a couple weeks and doesn't seem like he has lifted before. He works out 3 or 4 times a week doing squat, bench and rows then some machines or dumbells. He starts with the bar and stacks on 2.5lbs per set, literally. He doesn't switch out a 2.5 for a 5, or add a 10. He just builds a train of little plates. Doesn't matter, but that with his max working weight being around 100# makes working in impractical. So for front squats I had to clean the weight each set. Didn't mind at first, could feel the extra effort by the end.

I also wanted to do more lunges, but I ran out of time. I had to come in early to take care of some business after firing someone yesterday. I am glad I didn't use it as an excuse to skip the whole day.

Wednesday : lower

Front squats 185# 6x5
Chin ups 5x5
sumo deadlift 375# 2x1 325# 2x3. 275# 2x5
Bb lunges 155# 1x5

Time 40 minutes

[tamu2005]

Thursday : upper
incline dumbell press 70# 3x8
t rows 105# 3x12
bench 275# 4x2 185# 3x12
pull ups 4x3
decline dB press 45# 3x10
decline crunch 3x8
seated shoulder press 50# 3x10
tricep pull down 120# 4x12
dB curls 35# 4x8

Time 53 minutes

Lunch:run
mile 1 9:24
Mile 2 20:45

[tamu2005]

Hitting something for the third time in a week and not having quite all the strength and endurance of Monday feels good.

Friday : lower
back squat 275# 3x4
sumo deadlift 335# 2x4
conventional deadlift 275# 3x3
power cleans 135# 3x5

Time 29 minutes

[tamu2005]

Morning weight is 201. I know it's mostly water, glycogen, and poop, but it's a start. Today to next Saturday should be a better judge. Hopefully I'm right at 200 then.

Saturday : run

Mile 1 9:54
Mile 2 22:11

[tamu2005]

Sunday : upper
bench 280# 5x2 225# 4x8
pull-ups 4x3
bench 155# 3x15
bent over rows 155# 5x6
incline dumbell press 65# 3x12
t rows 160# 3x8
military press 135# 3x4 95# 3x8
barbell curls 95# 3x4
dips 3x8
tricep pull down 120# 4x12
hammer curls 40# 4x8
lateral raises 20# 3x10
dumbell curls 30# 6x6
close grip bench 135# 3x10

Time 70 minutes

[tamu2005]

Monday : lower
back squat 315# 3x2 275# 3x4
chin ups 8x3
front squat 225# 3x2
conventional deadlift 350# 3x3
calf raise 325# 3x8

Time 45 minutes

[tamu2005]

Tuesday : upper
Bench 285# 2x2 225# 3 × 8
Pull-ups 4x4
military press 120# 3x8
bent over rows 160# 3x6
dips 3x10
tricep pull down 130# 4x12
hammer curls 45# 4x4
lateral raises 20# 3x10
dumbell curls 35# 3x8

Time : 45 minutes

[tamu2005]

No idea why, but I was moving slow today. I wasn't physically tired or sleepy. I felt like it went well just took longer than I should have. I didn't talk to anyone, go to the water fountain, or restroom. I just moved slow.

Wednesday : lower
sumo deadlift 350# 3x3, 335# 3x3, 315# 3x3
chin ups 5x4
power cleans 185# 3x3
front squat 135# 2x8

Time 50 minutes

[tamu2005]

Thursday : upper
pull ups 5x4
bench press 275# 4x3. 225# 3 × 8
bent over rows 155# 5x8
incline dumbell press 70# 3x10
t rows 150# 3x12
Seated dumbell press 60# 410
Barbell curls 95# 3x5. 65# 3x8
tricep pull down 130# 4x12
lateral raises 25# 4x6

Time 61 minutes

[tamu2005]

Friday, squat more to squat more
back squat
315# 3x2
275# 3x4
225# 3x6
185# 3x8
135# 3x12

Time 39 minutes

[tamu2005]

Weight is 200.1 so the cut seems to be on track.

Saturday : run
mile 1 10:34
Mile 2 22:22
Mile 3. 34:30
Mile 4. 46:40


By far the longest I have gone since college.

[tamu2005]

2 digressions today.

I think most folks have seen memes about guys grabbing all the weights. Funny but usually an exaggeration to make a point, or so I thought. There were 2 kids looked late teens to early 20s, skinny guys in tanks with gloves and lifting belts. Went straight to the dumbell rack and hauled about 10 sets to a corner and did nothing but curl variations and occasionally hollered "superset". They had nothing I needed so, whatever.

Also, I don't know if people hit the beach /pool and got self conscious but just after 5pm when I was going in there were 3 people and a couple signing up, and 2 other guys were when I left. Good on them, but I don't want a mini new years rush.


Monday : upper
bench 285# 3×2 225# 3 × 8
Incline dumbell press 75# 3x8
t rows 160# 3x8
military press 135# 3x4. 95# 3x8
pull ups 4x3
barbell curls 95# 3x5
tricep pull down 130# 4x12
hammer curls 45# 4x8
lateral raises 30# 3x5. 17.5# 3x8
dumbell curls 30# 4x6
close grip bench 155# 3x8

Time : 57 minutes

[tamu2005]

Tuesday : lower
Back squat 320# 4x2 225# 3 × 6
Front squat 185# 3x6
Conventional deadlift 365# 2x2 315# 2x4
Power cleans 165# 3x5
Barbell lunges 135# 3x5

Time : 57 minutes

[tamu2005]

1 of my goals was to get 2 miles in without having to stop or walk. Today I made it. Now I'm going to try to increase that distance to 5k and improve my time.

Wednesday : run
Mile 1. 11:00
Mile 2. 22:50

[tamu2005]

Thursday : upper
pull ups 3×5
Bench press 275# 3x4. 225# 3 × 8
bent over rows 165# 5x6
incline dumbell press 75# 3x8
t rows 165# 3x10
Dips 3x 8
seated dumbell press 60# 3x8. 40# 3x12
tricep pull down 130# 4x12
Dumbell curls 40# 3x8
lateral raises 20# 3x10
reverse Pec Dec 100# 3x6
Pec Dec 160# 3x10
hammer curls 25# 3x12

Time : 71 minutes


Lunch : run
Mile 1 8:46
Mile 2. 22:21

[tamu2005]

Friday : lower
Back squat 320# 3x2 275# 3x4
Chin ups 6x3
Sumo Deadlift 375# 3x2 325# 3x4

Time : 46 minutes