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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Thread: Turned 27, decided to get fit
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10-29-2012, 11:07 PM #1
Turned 27, decided to get fit
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10-29-2012, 11:08 PM #2
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10-31-2012, 07:51 PM #3
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11-06-2012, 05:06 PM #4
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11-11-2012, 11:30 AM #5
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11-11-2012, 11:33 AM #6
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11-28-2012, 11:36 PM #7
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11-28-2012, 11:36 PM #8
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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12-04-2012, 09:16 PM #9
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12-10-2012, 10:53 AM #10
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12-10-2012, 08:52 PM #11
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12-12-2012, 08:12 PM #12
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12-14-2012, 08:34 PM #13
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 13Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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12-17-2012, 10:52 PM #14
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12-20-2012, 08:56 AM #15
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12-20-2012, 01:56 PM #16
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12-21-2012, 08:09 PM #17
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12-21-2012, 08:10 PM #18
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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01-09-2013, 11:36 PM #19
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: 10,8,8,7Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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01-17-2013, 10:45 PM #20
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: 10Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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01-21-2013, 10:33 PM #21
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01-24-2013, 03:59 AM #22
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01-29-2013, 01:27 AM #23
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 12Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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01-30-2013, 09:45 PM #24
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02-04-2013, 09:02 PM #25
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 9Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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02-11-2013, 08:59 PM #26
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 20Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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02-14-2013, 02:37 PM #27
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02-15-2013, 02:05 AM #28
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02-19-2013, 09:13 PM #29
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 12Training log: http://forum.bodybuilding.com/showthread.php?t=149276073
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02-25-2013, 09:57 PM #30
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