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  1. #1
    Rebuilding this temple... brucedelaney's Avatar
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    Smile BruceDelaney's Workout Journal

    Hey gang, I thought that I might start a Journal on here as a way to keep myself accountable and hopefully for others to do so as well.

    A little bit about me - I'm 40 years old, 5'10 and currently at about 233 LBS. I started my fitness journey in July of 2011 at about 275 LBS. I decided it was time to do something about it. Through my journey I've been as low as 203# and my avatar was taken with me being about 211#. As you can see from my profile I'm up around 233#

    I first started out using My Fitness Pal as a calorie counter and little to no exercise. After a few months I started going to Planet Fitness to get in some light cardio workouts followed by doing some circuit weight training on machines. I honestly had no clue how to piece together a workout routine. So I would do the express circuit a few times a week when I felt like it and would do longer cardio sessions when I didn't feel like training with weights.

    I then made my own "split" routine still with machines doing Day 1 - Arms/Chest (Chest Press, Shoulder Press, Tricep Pressdowns, Biceps), Day 2 - Rest, Day 3 - Back/Abs (Lat Pull Downs, Mid Rows, Weighted Ab Crunch, Weighted Back Extension), Day 4 - Rest, Day 5 - Leg Day(Leg Press, Leg ext, Leg curl, Calf Raises), Day 6 & 7 - Rest. All Exercises 3 Drop sets, 6 -10 Reps to failure, First set 100%, second 75%, third 50%, add 5lbs and adjust drop set calculations when I reach 11 or more on the first set.

    Didn't feel I was getting anywhere and then discussed it with a few friends on MFP. Their first advice was find another gym since PF doesn't have a squat rack or barbell FW's. After some persuasion, they helped me tweak my routine staying on machines to get more "Optimal" Results. My routine became this. Day 1 - Chest Press, Pec Fly, Tricep Pressdown, Smith Machine Incline Press, Day -2 Rest, Day 3 - Lat Pulldown, Mid Row, Seated Bicep Machine, Dumbell Concentration Curls, Dumbell Hammer Curls Day 4 - Rest, Day 5 - Leg Press, Leg Ext, Leg Curl, Calf Raise, Shoulder Press, Dumbbell Shrugs, Day 6 & 7 Rest. Machine Sets were now 2 Sets one at Max for 4-6 Rep to failure range, then for set two drop to 50% and do as many reps as I can to failure. Shrugs, Dumbells and Smith Incline were all done in the 3x8-10 Range.

    After working that program for a while and still not feeling like I was really progressing, I finally listened to my friends who said I needed to squat and deadlift heavy. Did some searching around and asking around and one of my friends sent me a link to Mehdi's SL5x5 PDF, I downloaded it, and skipped right to the workout section, (The report is 211 pages long, classic TL-DR) I looked at it and tried firgure out if I could do the squats and deads in a smith. I eventually started to read the report from cover to cove and after some research it was determined that I needed to find a new place to workout. My wife and I discussed and ended up joining the YMCA at the cost of an additional $30 a month for both of us combined. Went to the Y and started SL5x5, I did feel silly squatting with very little on the bar but I kept at it and progressed quite a bit. The biggest issue with the Y is there was only one squat rack and way to many people using it for exercises other then squats like curls, rows, and even as a bench press safety. I did some searching and put together my own CL bought Home gym. Found a Tuff-Stuff Multi press rack, bench, bar, and plates from a guy not to far from me. Ended up taking home 545# in plates (I tend to go overboard)

    This past July I had my squat up to 205# and my Bench up to 140# and on the second set of 205# squats couldn't pull myself out of the hole on the 2nd rep, I lost the bar, Clang hit the spotters and my ego was crushed. I couldn't understand it when just two days earlier I had completed 200# 5x5 with some heavy breathing but not too much struggle. Then I did the bench press and 2nd set I failed. I think that failure from the squat started leasing space in my head and wouldn't leave. I ignored what the SL5x5 said to do and mark it failed and try the same weight again next time and immediately deloaded all of my lifts by 20%. Needless to say this was an ego crush and ultimately led to me not working out and no longer minding my diet. My weight shot up and clothing that I had purchased for the new and improved me was no longer fitting.

    I reset my journey and I'm back on track now. I am working out regularly and my lifts are coming along nicely. I am eating in a deficit and but giving myself additional calories on workout days to help with energy and recovery.

    My base program is still SL5x5 and I'm adding in some accessory lifts from JasonDB's 5x5 Program. I haven't added all of them yet.

    Anyhow below the line is yesterday's workout numbers.

    ----------------------------------------------------------------------------------------------------------------------------

    12/31/2012 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x95#
    5x150#

    Working Sets
    5x200#
    5x200#
    5x200#
    5x200#
    5x200#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#

    Working Sets
    5x90#
    5x90#
    5x90#
    5x90#
    5x90#

    Deadlift
    Warmup
    5x135#
    5x175#

    Working Set
    5x225#

    Stright Barbell Standing Curls
    10x50#
    10x50#
    10x50#

    Notes: Had a bad hamstring cramp in my left leg earlier in the afternoon, went for a short brisk walk to stretch it out. Squats are getting difficult but I feel like I had more gas in the tank and can push them further.
    ()---() York Barbell Club #26 ()---()
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  2. #2
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by brucedelaney View Post
    ....deloaded all of my lifts by 20%. Needless to say this was an ego crush
    FWIW, I'll stall on a lift and then reset it as often as I feel it necessary to get it moving again. We do what it takes in order to continue moving forward. Sometimes, that involves taking a deliberate step backwards.


    Welcome to the Journals, Bruce.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


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    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  3. #3
    Rebuilding this temple... brucedelaney's Avatar
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    Originally Posted by ironwill2008 View Post
    FWIW, I'll stall on a lift and then reset it as often as I feel it necessary to get it moving again. We do what it takes in order to continue moving forward. Sometimes, that involves taking a deliberate step backwards.
    Thanks Bill, I do understand that mindset now, and after re-reading the SL5x5 Report I realize what happened to me that day at 205# wasn't uncommon, in fact according to the report was better then average. According to Mehdi most SL5x5 folks will have stalled 2 or 3 times on the squat at that weight and would be moving to 3x5 at that point to lower the overall volume of the program. Although people have progressed well beyond that 200# limit in the 5x5 scheme it wasn't abnormal that I stalled out when I did. If I had only remembered that or went back and re-read it likely wouldn't have destroyed my confidence and I'd be mcuh further along then I am today and not likely to be needing to continue cutting and possibly even on a bulk now. Hindsight being 20/20 didn't help me then but I've learned from my mistakes.

    Welcome to the Journals, Bruce.
    Thanks, it's much appreciated.
    ()---() York Barbell Club #26 ()---()
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  4. #4
    Rebuilding this temple... brucedelaney's Avatar
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    NEW PR on Squats

    1/2/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    5x155#

    Working Sets
    5x205#
    5x205#
    5x205#
    5x205#
    5x205#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x95#

    Working Sets
    5x140#
    5x140#
    5x140#
    5x140#
    5x140#

    Pendlay Rows
    Working Sets
    5x140#
    5x140#
    5x140#
    5x140#
    5x140#

    Notes:
    205# is the weight which I bailed on a squat back in July and is likely what screwed my ego into a downward spiral, achieving this goal was not only a physical victory but a mental one as well. I finished my sets with only mild difficulty this time.
    Last edited by brucedelaney; 01-04-2013 at 04:07 PM.
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  5. #5
    Rebuilding this temple... brucedelaney's Avatar
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    1/4/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x95#
    5x160#

    Working Sets
    5x210#
    5x210#
    5x210#
    5x210#
    5x210#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#

    Working Sets
    5x95#
    5x95#
    5x95#
    5x95#
    5x95#

    Deadlift
    Warmup
    5x135#
    5x185#

    Working Set
    5x235#

    Stright Barbell Standing Curls
    8x52.5#
    8x52.5#
    8x52.5#

    Notes: I'm getting tired... everything was very difficult to get the last rep out.
    ()---() York Barbell Club #26 ()---()
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  6. #6
    Rebuilding this temple... brucedelaney's Avatar
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    1/9/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    5x155#

    Working Sets
    5x215#
    5x215#
    5x215#
    5x215#
    5x215#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x95#

    Working Sets
    5x145#
    5x145#
    5x145#
    5x145#
    5x145#

    Pendlay Rows
    Working Sets
    5x140#
    5x140#
    5x140#
    5x140#
    5x140#

    Notes: 215# on the squat actually felt easier then my last workout at 210#, Bench press was interesting, I didn't touch my chest on the 3rd rep of the 4th set so I didn't count it and did a 6th rep properly.
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  7. #7
    Rebuilding this temple... brucedelaney's Avatar
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    1/11/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x100#
    5x160#

    Working Sets
    5x220#
    5x220#
    5x220#
    5x220#
    5x220#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x75#

    Working Sets
    5x100#
    5x100#
    5x100#
    5x100#
    5x100#

    Deadlift
    Warmup
    5x135#
    5x205#

    Working Set
    5x245#

    Pendlay Rows 10% off Working Weight
    5x130#
    5x130#
    5x130#
    5x130#
    5x130#

    Stright Barbell Standing Curls
    8x55#
    8x55#
    8x55#
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  8. #8
    Registered User jonnyboy44's Avatar
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    good solid start to your journal, hope you hit all your goals in 2013.
    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
    http://www.myfitnesspal.com/food/diary/jonthetrain
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  9. #9
    Rebuilding this temple... brucedelaney's Avatar
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    Originally Posted by jonnyboy44 View Post
    good solid start to your journal, hope you hit all your goals in 2013.
    Thank you sir... much appreciated!
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  10. #10
    Rebuilding this temple... brucedelaney's Avatar
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    1/16/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x135#
    5x185#

    Working Sets
    5x225#
    5x225#
    5x225#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x100#

    Working Sets
    5x150#
    5x150#
    5x150#


    Pendlay Rows
    Working Sets
    5x150#
    5x150#
    5x150#

    Barbell Curls
    8x55#
    8x55#
    8x55#

    Barbell Shrugs
    8x135#
    8x135#
    8x135#

    Notes: I have decided to lower the volume of the BIG lifts to allow for better recovery while cutting and also to allow me to continue progressive linear loading.... All of the weights for the BIG lifts are PR's for me with Barbell Free Weights.
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  11. #11
    Rebuilding this temple... brucedelaney's Avatar
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    1/20/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x135#
    5x185#

    Working Sets
    5x230#
    5x230#
    5x230#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x75#
    5x75#

    Working Sets
    5x105#
    5x105#
    5x105#


    Deadlift
    Warmup
    5x185#
    5x225#

    Working Sets
    5x255#

    Pendlay Rows (10% off Working Weight)
    5x135#
    5x135#
    5x135#
    5x135#
    5x135#

    Close-Grip Bench Press
    Warmup
    5x45#
    5x45#

    Working Sets
    8x95#
    8x95#
    8x95#

    Straight Barbell Standing Curls
    8x55#
    8x55#
    8x55#

    Notes: Adding more assistance exercises to my routine to offset the lowering of volume of the "Heavy" 3x5 sets that used to be 5x5.
    ()---() York Barbell Club #26 ()---()
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  12. #12
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Good, consistent work going on in here!




    That's the certain path to gains.








    ETA:

    I don't see any problem with the changes you've made here, Bruce. It's reasonable to slightly reduce volume during a cut as long as you continue to work as hard as possible on the remaining sets.
    Last edited by ironwill2008; 01-21-2013 at 11:05 AM.
    No brain, no gain.

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  13. #13
    Rebuilding this temple... brucedelaney's Avatar
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    Originally Posted by ironwill2008 View Post
    Good, consistent work going on in here!




    That's the certain path to gains.








    ETA:

    I don't see any problem with the changes you've made here, Bruce. It's reasonable to slightly reduce volume during a cut as long as you continue to work as hard as possible on the remaining sets.
    Thanks Bill, your input is appreciated.
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  14. #14
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    1/23/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    5x135#
    5x185#

    Working Sets
    5x235#
    5x235#
    5x235#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x105#

    Working Sets
    5x155#
    5x155#
    5x155#

    Pendlay Rows
    Working Sets
    5x155#
    5x155#
    5x155#

    Barbell Shrugs
    8x135#
    8x135#
    8x135#

    Skullcrushers
    8x35#
    8x35#
    8x35#

    Barbell Curls
    8x55#
    8x55#
    8x57.5#



    Notes: First time I've ever squatted more then my body weight... Bench press is feeling pretty heavy now....
    Last edited by brucedelaney; 01-23-2013 at 07:09 PM.
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  15. #15
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    1/27/2013 - Workout B

    Squats
    Couldn't do them (explained in notes)

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x75#
    5x75#

    Working Sets
    5x107.#
    5x107.5#
    5x107.5#


    Deadlift
    Warmup
    5x185#
    5x225#

    Working Sets
    4x265# (Got 5th Rep up, couldn't lock it out... )

    Pendlay Rows (10% off Working Weight)
    5x140#
    5x140#
    5x140#


    Close-Grip Bench Press
    Warmup
    5x45#
    5x45#
    5x75#

    Working Sets
    8x105#
    8x105#
    8x105#

    Straight Barbell Standing Curls
    8x57.5#
    8x57.5#
    7x57.5# (Actually completed 8 but I don't feel like I sent that last rep home)

    Notes: Couldn't squat today. I started my warmups with just the bar and after 2 or 3 reps my knee was screaming in pain. I tried ever imaginable angle and couldn't get it to subside when I squatted. Took some ibuprofen, will see what happens Wednesday. I'm not happy about this to say the least.
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  16. #16
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    1/30/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    5x135#
    5x185#

    Working Sets
    5x235#
    5x235#
    5x235#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x95#

    Working Sets
    4x160#
    5x160#
    4x160#

    Pendlay Rows
    Working Sets
    5x160#
    5x160#
    5x160#

    Barbell Shrugs
    8x140#
    8x140#
    8x145#

    Skullcrushers
    8x45#
    8x45#
    8x45#

    Barbell Curls
    8x57.5#
    8x57.5#
    8x57.5#

    Good Mornings
    10x45#
    10x45#


    Notes: Did 235#'s again since I couldn't squat on sunday do to knee pain. I felt like there was no way to get up the 5th rep on the first set of the bench press, so I stopped at 4, Somehow managed to get all 5 on the 2nd set, and then totally failed on the 5th rep of the 3rd set. Will repeat 160 again on Sunday.
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  17. #17
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    2/1/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x135#
    5x185#

    Working Sets
    5x235#
    5x235#
    5x235#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x80#
    5x100#
    5x100#

    Working Sets
    4x110#
    4x110#
    5x110#


    Deadlift
    Warmup
    5x185#
    5x225#

    Working Sets
    5x265#

    Pendlay Rows (10% off Working Weight)
    5x145#
    5x145#
    5x145#

    Close-Grip Bench Press
    Warmup
    5x60#
    5x60#

    Working Sets
    8x110#
    8x110#
    8x110#

    Straight Barbell Standing Curls
    8x57.5#
    8x57.5#
    8x57.5#

    Notes: 235# on Squats again, I just don't feel safe lifting this weight and have decided to do a reset on squats for this reason, working on deciding if I'll restart the progression at 5# per session or 2.5# since I do have the 1.25# plates at my disposal. Overhead press was a mess today as well. I started what I thought were my working sets only to realize I hadn't put the right plates on the bar. I put those sets into my warmups and consequently wasn't able to get all my reps on the lift. Will be doing 110# again next time. Everything else went well and I was able to hit 265# for the full 5 reps on my deadlift, RAW, No Straps, No Hooks, No Belt, Overhand Grip. Feeling AWESOME about that!
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  18. #18
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    2/3/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    5x150#


    Working Sets
    5x200#
    5x200#
    5x200#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    5x130#

    Working Sets
    5x160#
    5x160#
    4x160#

    Pendlay Rows
    Working Sets
    5x165#
    5x165#
    5x165#

    Barbell Shrugs
    8x145#
    8x145#
    8x145#

    Skullcrushers
    8x45#
    8x45#
    8x45#


    Barbell Curls
    7x60#
    5x60#
    6x60#

    Good Mornings
    10x45#
    10x45#


    Notes: Deloaded squats to 200#, Will likely lower the progression to 2.5# per workout at as well. Learning to lift properly with my body, not sloppy with my ego.
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  19. #19
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    Talking

    2/6/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x100#
    5x150#

    Working Sets
    5x202.5#
    5x202.5#
    5x202.5#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x80#

    Working Sets
    5x110#
    5x110#
    4x110#


    Deadlift
    Warmup
    5x185#
    5x225#

    Working Sets
    3x275#

    Pendlay Rows (10% off Working Weight)
    5x150#
    5x150#
    5x150#

    Close-Grip Bench Press
    Warmup
    10x45#
    10x80#

    Working Sets
    8x115#
    8x115#
    8x115#

    Straight Barbell Standing Curls
    8x60#
    8x60#
    8x60#

    Notes: Pretty good workout, was feeling a little bit of stress on my right shoulder but still managed to do the 275# DeadLift for 3 reps.... Heavy as heck...
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  20. #20
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    2/8/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x105#
    5x155#

    Working Sets
    5x205#
    5x205#
    5x205#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x115#
    5x115#

    Working Sets
    5x160#
    5x160#
    4x160#

    Pendlay Rows
    Working Sets
    5x170#
    5x170#
    5x170#

    Barbell Shrugs
    8x150#
    8x150#
    8x150#

    Skullcrushers
    8x50#
    8x50#
    8x50#

    EZ Curls
    8x60#
    8x60#
    8x60#

    Good Mornings
    10x50#
    10x50#


    Notes: Finally got all my reps at 160# on the Bench... Felt pretty darn good.
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  21. #21
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    Deadlift Video Today

    2/10/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x100#
    5x150#

    Working Sets
    5x207.5#
    5x207.5#
    5x207.5#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x80#

    Working Sets
    5x110#
    5x110#
    5x110#

    Deadlift
    Warmup
    5x225#

    Working Sets
    5x275#



    Pendlay Rows (10% off Working Weight)
    5x155#
    5x155#
    5x155#

    Close-Grip Bench Press
    Warmup
    8x45#
    8x45#
    8x95#

    Working Sets
    8x120#
    8x120#
    8x120#

    Straight Barbell Standing Curls
    8x62.5#
    8x62.5#
    8x62.5#
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  22. #22
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    You were wise to reset your Squats if you weren't happy with your form. If left uncorrected, the problem only gets more difficult to fix later on after movement patterns have become habit.




    Deadlifts look good, Bruce.
    No brain, no gain.

    You can't out-train bad nutrition.

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  23. #23
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    2/13/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x105#
    5x155#

    Working Sets
    5x210#
    5x210#
    5x210#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x115#
    5x115#

    Working Sets
    5x165#
    5x165#
    5x165#

    Pendlay Rows
    Working Sets
    5x175#
    5x175#
    5x175#

    Barbell Shrugs
    8x155#
    8x155#
    8x155#

    Skullcrushers
    8x50#
    8x50#
    8x50#


    EZ-Bar Curls
    8x60#
    8x60#
    8x60#

    Good Mornings
    10x50#
    10x50#


    Notes: Squats at 210# felt good, 2 new PR's as well, 3x5x165# Bench Press and 3x5x175# on Pendlay Rows. Feeling like a Boss!
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  24. #24
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    Great work hitting thoes PRs
    Squatting 225 by Easter
    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
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  25. #25
    Rebuilding this temple... brucedelaney's Avatar
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    Originally Posted by jonnyboy44 View Post
    Great work hitting thoes PRs
    Squatting 225 by Easter
    Thanks Jonnyboy44, I was actually squatting 235 a couple of weeks ago but decided to deload/reset my weight on squats due to sloppy form at that weight...

    My motto is, "lift properly with your body, not sloppy with your ego..."
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  26. #26
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by brucedelaney View Post
    Notes: Squats at 210# felt good, 2 new PR's as well, 3x5x165# Bench Press and 3x5x175# on Pendlay Rows. Feeling like a Boss!
    Great job on the PRs, Bruce!
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  27. #27
    Rebuilding this temple... brucedelaney's Avatar
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    2/15/2013 - Workout B

    Squats
    Warmup
    5x45#
    5x45#
    5x105#
    5x155#

    Working Sets
    5x212.5#
    5x212.5#
    5x212.5#

    Standing Overhead Press
    Warmup
    5x45#
    5x45#
    5x85#

    Working Sets
    4x112.5#
    5x112.5#
    5x112.5#
    5x112.5#

    Deadlift
    Warmup
    5x185#
    3x235#

    Working Sets
    4x285#

    Back-off Set
    5x225#

    Pendlay Rows (10% off Working Weight)
    5x160#
    5x160#
    5x160#

    Close-Grip Bench Press
    Warmup
    8x45#
    8x45#
    8x95#

    Working Sets
    8x125#
    8x125#
    8x125#

    Straight Barbell Standing Curls
    8x65#
    8x65#
    8x65#

    Notes: Squats are coming along nicely, PR on OHP, (normally I only do 3 working sets, but I couldn't get the 5th rep on the 1st set. After I did the 2nd and 3rd fully I went for the fourth and made it), PR on Deadlift as well at 4x285#, will get 5 reps next time. PWO meal will be 14oz of home made 93/7 Turkey Meatloaf made with 2 slices of high fiber bread, some bbq sauce and 2 slices of provolone melted on it, and about 8 oz of sweet potato.
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  28. #28
    Registered User storm1507's Avatar
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    Thanks for stopping by my journal. I hope to get back to regular posting soon.


    I like the looks of this workout. Good work on those big compound lifts.
    My current log

    http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753

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  29. #29
    Rebuilding this temple... brucedelaney's Avatar
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    Thanks storm1507, if there's one thing I've learned from this site as well as my reading... compound lifts are the basis for a good workout
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  30. #30
    Rebuilding this temple... brucedelaney's Avatar
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    2/17/2013 - Workout A

    Squats
    Warm Up Sets
    5x45#
    5x45#
    5x105#
    5x160#

    Working Sets
    5x215#
    5x215#
    5x215#

    Bench Press
    Warm Up Sets
    5x45#
    5x45#
    5x95#
    3x135#

    Working Sets
    3x170#
    5x170#
    3x170#

    Pendlay Rows
    Working Sets
    5x180#
    3x180#
    3x180#

    Barbell Shrugs
    8x160#
    8x160#
    8x160#

    French Press
    8x50#
    8x50#
    8x50#


    Straight Barbell Curls
    8x65#
    8x65#
    8x65#

    Good Mornings
    10x52.5#
    10x52.5#


    Notes: Squats are feeling pretty good at 215, PR on Bench at 170, I've never even lifted that much with a machine before, and PR on Rows as well. Would have liked to get full reps but just wasn't in the cards today. Will get em on Friday!
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