Turned 27, decided to get fit

[ngngng]

I've been lifting on and off since I was in college and weighed 120lbs. Never really stuck with it. At the beginning of this year I realized I was in my late 20s, and life would be what I made of it. I set a goal to work out, three times a week, and so far I've stuck with it. I've focused on good form over weight, and when I find myself slipping, I'll drop weight until my form is correct. I haven't done any 1RMs, so I don't have those numbers, so the stats below are my working set weights.


5'10"
165lbs

Squat:
195lb x 5 x 5

Deadlift:
135lb x 5
185lb x 5
205lb x 5
225lb x 5
275lb x 5

Bench:
205lb x 5 x 4
225lb x 5


I'm continuing to use a modified Starr routine:

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
YOU WARMUP TO A 3RM YOU COCK ****TING ****TING SKEET RAGS
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

[ngngng]

Monday, 10/29/12

Squats:
195x5x5

Deadlift:
135lb x 5
185lb x 5
205lb x 5
225lb x 5
275lb x 5

Bench:
205lb x 5 x 4
225lb x 5

Incline DB press:
40x20
45x20

[ngngng]

Wed 10/31/12

Light Squats
195x5x5
205x5

Good Mornings
105x10x3

Dips
25lbsx10x4

Pullups
10x3
7

[ngngng]

No Friday workout, headed out early for a 700 mile motorcycle ride.

Mon 11/5/12

Squats:
195x5x5

Deadlift:
135lb x 5
185lb x 5
205lb x 5
225lb x 5
275lb x 5

Bench:

195lb x 5 x 3
205lb x 5 x 1
225lb x 3

Incline DB press:
40x20x2

[mudbound]

Good work! I'm also 27, so I know the feeling. Something changes in this year of life in terms of your outlook. I look forward to following!

[mudbound]

Also, have you thought about posting progress pictures? It's always good to visually see how you're doing and for keeping yourself honest. I can understand wanting to keep them private until you'd made the kind of progress you were hoping for.

[ngngng]

Also, have you thought about posting progress pictures? It's always good to visually see how you're doing and for keeping yourself honest. I can understand wanting to keep them private until you'd made the kind of progress you were hoping for.

I'd actually like to keep track of my progress myself. What photos do most people take?

[ngngng]

Just got back from a dive vacation in Fiji, back at it.

11/26 - Mon
Squats:
190x5x5

Deadlift:
135lb x 5
225lb x 5
275lb x 5

Bench:
205lb x 5 x 4
225lb x 3

Incline DB press:
60lb x 20
60lb x 12


11/28 - Wed
Squats:
185lb x 5 x 3
195lb x 5
205lb x 5

Good Mornings:
95lb x 20 x 3

Dips:
bodyweight x 10 x 4, shoulder still feels odd from a previous motorcycle accident. I think I'm going to do PT

Pullups:
10lb x 10
10lb x 7
10lb x 6
10lb x 5

[ngngng]

12/3 - Mon
Squats:
190x5
205x5
205x5
205x5
205x3

Deadlift:
135lb x 5
225lb x 5
295lb x 5

Bench:
205lb x 5 x 5

Incline DB press:
65lb x 12
65lb x 12

[ngngng]

12/5 - Wed
Squats:
185lb x 5 x 3
205lb x 5
205lb x 3

Dips:
10lb x 10 x 4

Pullups:
10lb x 10
10lb x 10
10lb x 6
10lb x 4


12/7 - Fri
Squats
205lb x 5 x 4
215lb x 3

Bent Over Row
80lb x 5
85lb x 5 x 4

Incline Bench
155lb x 5 x 4
175lb x 4

Tricep Extensions
75lb x 20
75lb x 12

[ngngng]

12/10 - Mon
Squats:
205x5
205x5
205x5
205x5
215x4

Deadlift:
135lb x 5
225lb x 5
315lb x 5

Bench:
205lb x 5 x 4
225lb x 4

Incline DB press:
60lb x 12
60lb x 7

[ngngng]

Wed 12/12

Light Squats
205x5x4
215x3


Good Mornings
85x10x3

Dips
10x4

Pullups
20lbs: 10, 8, 6, 4

Preacher curls:
25lb each side x 10 x 2
30lb each side x 8

Shoulder acting up, and not feeling so great all around today.

[ngngng]

12/14 - Fri

Changing my squat routine so it is more in line with the ACTUAL routine.

Squats
warmup
225lb x 3
225lb x 2
225lb x 1

Bent Over Row
90lb x 5 x 5

Incline Bench
155lb x 5 x 4
185lb x 3

Tricep Extensions
75lb x 20
80lb x 13

[ngngng]

Mon 12/17/12

Starting the week with the new squat routine

Monday
Squats
95lb x 5
145lb x 5
185lb x 5
205lb x 5
225lb x 4

Deadlifts
135lb x 5
225lb x 5
315lb x 5

Bench Press
205lb x 5 x 3
225lb x 4 x 2

[ngngng]

Wed 12/20

Light Squats
155lb x 8 x 4

Good Mornings
45x10x3

Dips
10x4, bodyweight

Pullups
25lbs: 9, 8, 6, 4


Back sore from moving my buddy out this weekend, went light on good mornings.

[Poolee32]

Nice pull-ups man, those are my weak point.

Get that back rested so you can go hard again.

Following.

[ngngng]

Fri 12/21

Squats
95lb x 3
145lb x 3
185lb x 3
205lb x 3
230lb x 2

Incline Bench
175lb x 5 x 4
175lb x 1

Bent Over Rows
95lb x 5 x 5

Tricep Extensions
85lb x 12 x 2

[ngngng]

Nice pull-ups man, those are my weak point.

Get that back rested so you can go hard again.

Following.

Thanks! I was stuck with pull ups for the longest time. My routine had me doing 4 sets of 10 pull-ups, and I was waiting until I could do a complete set of 10,10,10,10 with bodyweight before adding weight. That never happened. My breakthrough was just adding more weight, and I found my body responding well!

[ngngng]

Wow, getting sick is ****ty. I've been out of commission since mid-Dec. Unable to eat and unable to move. I dropped a bunch of weight, now I weight 162lbs. Most of my lifts have dropped as well. Today was the first time in the gym. I still have no appetite and am only eating about a meal a day.

1/9/13 - Wed
Light Squats
145lbs x 8 x 4

Good Mornings
85lbs x 10 x 3

Dips
10 x 4, bodyweight

Pullups
15lbs: 10, 8, 7, 5

Preacher curls
20lb each side: 10,8,8,7

[ngngng]

Finally got my appetite back. Going shopping tomorrow for FOOD! Two days at the race track really took it out of me, was too tired to work out Monday, so moved that workout to Tue.

Tue - 1/15/13
Squats
95lb x 5
145lb x 5
185lb x 5
195lb x 5
205lb x 4

Deadlifts
135lb x 5
225lb x 5
275lb x 5

Bench Press
205lb x 5
195lb x 5 x 3
195lb x 4

Incline DB
45lb x 12 x 2


Thur 1/18/13
Light Squats
135lbs x 8 x 2
155lbs x 8 x 2

Good Mornings
95lbs x 10 x 3

Dips
10lb, 10 x 4

Pullups
25lbs: 10, 7, 6, 5

Preacher curls
25lb/side: 10, 10
30lb/side: 10

[ngngng]

Mon 1/21/13

Squats
95lb x 5
145lb x 5
155lb x 5
175lb x 5
225lb x 2

Deadlifts
135lb x 5
225lb x 5
275lb x 5

Bench Press
205lb x 5 x 4
225lb x 5

Incline DB
50lb x 14
55lb x 13

[ngngng]

Wed 1/23/13

Light Squats
165 x 8 x 4

Good Mornings
105 x 10 x 3

Dips
15lbs x 10 x 4

Pullups
35lb: 7,7,6,4

Preacher curls
30lb/side: 10, 8, 5

[ngngng]

Fri 1/25
Squats
230lb x 3

Incline Bench
165 x 5 x 5

Bent Over Rows
85lb x 5 x 5

Tricep Extensions
85lb x 12 x 2


Mon 1/29/13
Squats
95lb x 5
145lb x 5
155lb x 5
175lb x 5
230lb x 4

Deadlifts
135lb x 5
225lb x 5
285lb x 5

Bench Press
225lb x 4
215lb x 5
215lb x 4
215lb x 4
225lb x 4

Incline DB
55lb x 14
55lb x 12

[ngngng]

Wed 1/30/13
Bodyweight: 173lbs

Light Squats
175 x 8 x 4

Good Mornings
115 x 10 x 3

Dips
20lbs x 10 x 4

Pullups
45lb: 5,5,5,4

Preacher curls
30lb/side: 7, 7, 8

[ngngng]

I swear I have the worst luck ever. After recovering from the flu I caught in Vegas, I managed to catch whatever was going around the office last week. Dropped down to 170lbs this time, and missed my Friday workout :/ Also felt a weird feeling in my left arm while warming up on deadliest, kinda like when you tear paper slowly. It wasn't painful, but it was definitely abnormal…so I didn't push myself.

Monday, 2/4/12
Squats
95lb x 5
145lb x 5
155lb x 5
175lb x 5
225lb x 4

Deadlifts
135lb x 5
225lb x 5 x 2

Bench Press
225lb x 5
215lb x 5
215lb x 5
215lb x 5
225lb x 3

Incline DB
55lb x 14
55lb x 9

[ngngng]

Wow, the good luck continues. Got laid off last week!

Monday, 2/11/12
Squats: Keep getting stuck at 225lb, wondering if I should deload to 205lb, and work back up with 5lb each Friday.
95lb x 5
145lb x 5
155lb x 5
175lb x 5
225lb x 4

Deadlifts: Arm felt fine this week, going to try for 315lb next Monday
135lb x 5
225lb x 5
295lb x 5


Bench Press
225lb x 5
215lb x 5
215lb x 5
215lb x 4
225lb x 1

Incline DB
50lb x 14
50lb x 20

[ngngng]

Wed 2/14/13

Light Squats
175 x 8 x 4

Dips
20lbs x 10 x 4

Pullups
35lb: 7,7,7,3

[scott_donald]

dam dude... not doing so well in life... good luck finding a new job...

at least your workouts are getting consistent...

[ngngng]

Monday, 2/19/13
95lb x 5
145lb x 5
155lb x 5
175lb x 5
225lb x 5

Deadlifts: Arm felt fine this week, going to try for 315lb next Monday
135lb x 5
225lb x 5
315lb x 2
305lb x 3


Bench Press (2013 goal!!)
225lb x 5 x 5

Incline DB
55lb x 12
55lb x 12

[ngngng]

Monday, 2/19/13
95lb x 5
145lb x 5
155lb x 5
185lb x 5
230lb x 5

Deadlifts:
135lb x 5
225lb x 5
305lb x 5


Bench Press
225lb x 5 x 4
235lb x 3

Incline DB
60lb x 12 x 2