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  1. #1
    Registered User ngngng's Avatar
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    Post Turned 27, decided to get fit

    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
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  2. #2
    Registered User ngngng's Avatar
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    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
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  3. #3
    Registered User ngngng's Avatar
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    Wed 10/31/12

    Light Squats
    195x5x5
    205x5

    Good Mornings
    105x10x3

    Dips
    25lbsx10x4

    Pullups
    10x3
    7
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  4. #4
    Registered User ngngng's Avatar
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    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
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  5. #5
    Registered User mudbound's Avatar
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    mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000)
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    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!
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  6. #6
    Registered User mudbound's Avatar
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    mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000)
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    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.
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  7. #7
    Registered User ngngng's Avatar
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    Originally Posted by mudbound View Post
    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?
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  8. #8
    Registered User ngngng's Avatar
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    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
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  9. #9
    Registered User ngngng's Avatar
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    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
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  10. #10
    Registered User ngngng's Avatar
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    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
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  11. #11
    Registered User ngngng's Avatar
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    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
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  12. #12
    Registered User ngngng's Avatar
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    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.
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  13. #13
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  14. #14
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  15. #15
    Registered User ngngng's Avatar
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    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.
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  16. #16
    Registered User Poolee32's Avatar
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    Nice pull-ups man, those are my weak point.

    Get that back rested so you can go hard again.

    Following.
    ✰ OFFICIAL MISC RUNNING CREW ✰
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  17. #17
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  18. #18
    Registered User ngngng's Avatar
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    Originally Posted by Poolee32 View Post
    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!
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  19. #19
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  20. #20
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  21. #21
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  22. #22
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  23. #23
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  24. #24
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  25. #25
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  26. #26
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  27. #27
    Registered User ngngng's Avatar
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    Wed 2/14/13

    Light Squats
    175 x 8 x 4

    Dips
    20lbs x 10 x 4

    Pullups
    35lb: 7,7,7,3
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  28. #28
    Sleepy moderator scott_donald's Avatar
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    dam dude... not doing so well in life... good luck finding a new job...

    at least your workouts are getting consistent...
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  29. #29
    Registered User ngngng's Avatar
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    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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  30. #30
    Registered User ngngng's Avatar
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    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
    Last edited by ngngng; 02-26-2013 at 12:05 AM.
    Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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