NewbieX2's Workout Log

[NewbieX2]

3/26/15

Squat
225x5
275x5
315x5
340x5
365x5
385x5

Deadlift
315x3
405x3
440x3
475x3

Bench Press
225x6
250x5
265x5
280x5
300x5

This was a very hard workout. I don't remember doing the big 3 in one day being so hard, I used to do it earlier in my training career. I guess the weights weren't as heavy the last time I did this stuff, so maybe that's why. I think I'm going to rework this. Probably have a squat day with assistance,a bench day with assistance, then a deadlift day with assistance. That way I could focus on each lift with the intensity they need.

[GZeolla]

This was a very hard workout. I don't remember doing the big 3 in one day being so hard, I used to do it earlier in my training career. I guess the weights weren't as heavy the last time I did this stuff, so maybe that's why. I think I'm going to rework this. Probably have a squat day with assistance,a bench day with assistance, then a deadlift day with assistance. That way I could focus on each lift with the intensity they need.

That is how I prefer to do it. I know some say at a contest you do all three in one day, so it helps to do so in training. But to me, that means one or two of the lifts always suffer in training. Thus I prefer to do each on a separate day to give each full effort, then depend on adrenaline to enable me to put full effort into all three on contest day.

[NewbieX2]

That is how I prefer to do it. I know some say at a contest you do all three in one day, so it helps to do so in training. But to me, that means one or two of the lifts always suffer in training. Thus I prefer to do each on a separate day to give each full effort, then depend on adrenaline to enable me to put full effort into all three on contest day.

Exactly. Plus, I don't have plans on competing any time soon, so I'd rather see myself hit PRs more often on each particular day.

[NewbieX2]

3/29/15

Squat
225x5
275x5
315x5
365x3
385x5

Paused Squat
315x5

OHP
95x8
135x5
155x5
165x5
155x5
135x5

Squats felt great. Form felt good, reps were fast. Did OHP afterwards. Nothing special to note there.

[NewbieX2]

3/31/15

Bench Press
225x6
275x5
315x3
335x3

Paused Bench
275x5
225x8

Pull Ups
BWx8
BWx6x5

DB Row
70x10
90x8
110x3x8

Bench felt pretty dang good on the touch and go reps. The set with 275 paused was kinda rough, but it was ok. Did pull ups between each set of bench, then finished the workout with DB rows and a bit of stretching.

[NewbieX2]

4/2/15

Deadlift
315x3
365x3
405x3
455x5
495x3
315x2x6

Incline Bench
135x8
185x8
185x2x6

Hanging Leg Raise
3x6

Good workout. Deadlifts started off with 315 feeling way heavier than it should have. But after working my way up and going back down to it, it felt like 135.

Incline was tougher than expected. It felt so hard on my triceps, which was a surprise since I always thought they were the strongest part of my pressing chain.

So, before this week I didn't know what assistance exercise I wanted to do. All I knew was that I wanted to have a day to squat, a day to bench, and a day to deadlift. I think I'm going to try to have an almost full body workout each day, just not with all big lifts. So Sunday would be squat, then overhead press, then 1 or 2 more lifts I feel like doing. Tuesday would be bench, then DB row or weighted pull ups, and maybe lunges or hamstring curls or something. Maybe even leg press. Thursday would be deadlift, incline bench, and then 1 or 2 more lifts.

[NewbieX2]

4/5/15

Squat
225x5
275x5
315x3
365x2
385x1
405x4
315x6
275x8



OHP
95x8
115x8
140x2x8
155x5

Prone Leg Curl
110x2x10
120x10
130x2x10

Pull Ups
BWx6x10

The squat just felt OK. I was hoping it would be a bit easier, but I'll take it.

[NewbieX2]

4/7/15

Bench Press
225x5
275x5
315x4
335x2
345x1
225x12

DB Row
75x10
90x8
115x3x8

Front Squat
95x8
115x8
135x8
155x8
185x5

Squat
135x10
185x8
225x6

Pretty good workout. First time doing front squats in a long while, so I kept it light. Decided to do some back squats after that to solidify technique.

[NewbieX2]

4/9/15

Deadlift
325x5
375x5
425x6

Incline Bench
135x8
185x3x8

Hanging Leg Raise
2x8
1x5

A nice, quick workout. Decided to go back to 5/3/1 for the big 4 since I'm cutting. Wish I had remembered to do that at the beginning of the cut.

[NewbieX2]

4/12/15

Squat
225x5
265x5
315x5
350x7

Prone Leg Curl
110x10
120x10
140x2x10

Seated DB Press
40x10
50x10
60x10
50x10

Would have liked to have done standing BB press, but didn't feel like waiting for the rack again. Good workout, though. Got a good warm up and stretch beforehand. Gonna try to go for a run in a bit, weather permitting.

[NewbieX2]

4/14/15

Bench Press
210x5
240x5
270x11

DB Row
75x8
95x8
120x2x8

Lunges
50x2x8
50x10

Didn't expect to get 11 reps there, so that was nice. Haven't done lunges in who knows how long, but it gave me a good feeling. I'll have to do them more often.

[NewbieX2]

4/16/15

Deadlift
315x2
350x3
400x3
450x5

Incline Bench
135x8
195x2x8
195x6

Front Squat
135x5
175x5
205x7

Hanging Leg Raise
2x8
1x6

Thought that I was supposed to get 7 on the last set of deadlifts today according to my 5/3/1 spreadsheet, so during that final set I was kinda bummed. I had done 5 reps and the last one was really hard, so I was preparing for a 6th, but when I started to pull I just ended it immediately. I knew it wasn't going up, or if it was, then it would be too close to failure. Then when I looked at what I had wrote down, I was actually only supposed to get 5. -_-

[NewbieX2]

4/19/15

Squat
275x3
330x3
370x6

OHP
95x5
115x3
130x3
150x8

Pull Ups
BWx8
25x8
45x3x8

Squats were hard, but I got the 6 I needed. Went +1 on OHP, so that was nice. Pull ups felt good, too.

[NewbieX2]

4/21/15

SLDL
225x5
315x5
345x3
365x3

Bench Press
225x3
255x3
290x7

[NewbieX2]

4/23/15

Deadlift
315x3
375x5
425x3
475x4

Incline Bench
135x5
195x3x8

[NewbieX2]

4/26/15

Squat
275x3
315x5
350x3
390x5

GHR
BWx5,3

OHP
125x5
140x3
155x8


Wasn't sure I'd be able to hit the 5 reps I was supposed to. It was tough, but I got it. Same with OHP. 8 reps seemed like a lot, but I was able to power through it. Glute ham raises felt nice. Might do those more often.

[NewbieX2]

5/26/15

Snatch Grip DL
135x6
225x6
315x5
345x5

Pull Ups
BWx2x10

Back from Europe and back in the gym. Changing my diet a bit, going to be eating "healthier" and trying to bulk slowly while focusing on my legs.

[GZeolla]

5/26/15

Snatch Grip DL
135x6
225x6
315x5
345x5

Pull Ups
BWx2x10

Back from Europe and back in the gym. Changing my diet a bit, going to be eating "healthier" and trying to bulk slowly while focusing on my legs.

Welcome back! You've been gone quite a while. Good thoughts on the diet.

[NewbieX2]

Yeah, a week before I left for vacation, I decided to just take it easy. I went to an ultimate frisbee practice on Thursday and played only 1 game of basketball on Saturday, and I've been very sore since. My hamstrings are just now starting to feel a bit better. Gonna use today as an upper body day and see where I'm at.

[NewbieX2]

6/1/15

Bench Press
135x10
185x5
225x2x5
245x5

Pull Ups
BWx10
45x5
70x3x5

OHP
95x5
115x5
135x2x5

Kroc Row
65x10
80x8
100x24

First upper body day back, so I decided to take it kind of easy, especially on bench and OHP. The all out set of rows was harder than I thought it would be. My legs are finally feeling OK, though. Before the workout, I did about a mile warm up and made sure to stretch them, so Wednesday I'll be ready for some leg work.

[NewbieX2]

6/3/15

High Bar Squat
185x10
195x10
205x10
225x10

Snatch Grip DL
135x10
185x5
135x8

RDL
225x2x8

Single Leg Press
90x4x10

Calves
90x10
70x3x10

L-Sit Pull Ups
2x10, 1x5

First day of the hypertrophy specific leg training.

Started off really light with the squats, because I didn't want to be cripplingly sore the next day and I wasn't sure how many I could do for 10 reps. That's never really been a rep range I worked with in that exercise, so I just wanted to be careful and made sure I got all the reps I wanted. I took a video because my form was feeling pretty nice, with no rounding.



Snatch grip DL was annoying, because we have these 8-or-so sided plates, so they'll roll around after you set them on the ground. Then I have to shift my feet and/or the bar and pull again. Which I normally don't mind, but I sure as hell ain't doin it for 40 reps. So in the future I'll be doing RDL instead.

Single leg press was alright. I can definitely feel a difference between the strength of my left and right leg. Hopefully this will balance that out.

Calves were alright, as well. Did a 1 second pause at the top, and 1 seconds between reps.

The L-sit pull ups were just to help with abs and get some back work in, but I might just make them regular pull ups and do abs on my off days. Or do no pull ups or abs on regular training days, (except weighted pull ups on upper body day), and do both on off days.

[NewbieX2]

6/5/15

Deadlift
275x5
315x5
335x5
375x5
425x5

Lunges
40x10
50x2x12
70x12

Single Leg Curl
40x12
45x12
50x12

Calves
70x10
80x3x10

Pretty good workout. Slowly getting back into training hard.

[NewbieX2]

6/7/15

Squat
225x5
275x5
295x5
315x5
335x5

RDL
225x4x10

LF Leg Press
170x12
190x12
210x12
230x12
250x12

Prone Leg Curl
130x12
150x12
130x2x12

I enjoyed this workout. I'm really liking all the leg work I'm getting in; it's fun. For the leg press, LF means life fitness, which is just the name of the machine. It's one of those machines where you put the pin in the weight stack, instead of it being a plate loaded leg press. This was after going to the beach today, so I'm pretty happy with how I performed. I recently bought these "super b complex" vitamins...holy crap, I wish I had known about these sooner. I have all sorts of energy and focus that I never had before. It's 11:41 PM and I just feel so awake and alert.

[NewbieX2]

6/9/15

OHP
95x5
115x5
135x4x5

Bench Press
135x8
185x5
225x2x8
225x5

Pull Ups
BWx8
45x5
70x
90x2x5

Cable Row
180x2x12
160x12
140x12

[GZeolla]

I recently bought these "super b complex" vitamins...holy crap, I wish I had known about these sooner. I have all sorts of energy and focus that I never had before. It's 11:41 PM and I just feel so awake and alert.

Good lifting. On the B complex, that was actually my problem with them, I couldn’t sleep! Thus in the long run, they left me with less energy, not more.

[NewbieX2]

Good lifting. On the B complex, that was actually my problem with them, I couldn’t sleep! Thus in the long run, they left me with less energy, not more.

I've actually been sleeping in later than I'd like to since taking it. Which I guess isn't terrible. It just forces me to get 8 hour.

[NewbieX2]

6/10/15

Deadlift
225x5
315x3
365x3
405x3
455x
495x3

Lunges
50x10
70x10
90x10
90x2x12

Singe Leg Curl
40x12
60x2x12
60x8

Farmers Walk
85x2x60 yards

Death March
55x2x8

Calves
140x8
80x10
90x2x12

Workout from Wednesday I didn't remember to log until now.

Deadlifts went pretty well. I was only going to do sets of 435 and 455 for 3 after doing 405, but my friend convinced me to try 495 today.

Overall, this was a decent amount of work, but I felt recovered from it pretty quickly. In a couple hours I'll be doing another workout. I think I may start overhead pressing every workout/every other workout, too. That, and it may be time to start targeting my quads more. Maybe start doing front squats, maybe more leg press.

[NewbieX2]

6/12/15

Squat
135x10
225x5
275x3
315x3
335x3
355x3
365x3
315x2x6

Assisted GHR
2x10
1x8

LF Leg Press
170x12
210x12
230x12
250x2x12

Got to the gym a bit later than I had intended, so I had to cut the workout a bit short since I have work soon. Squats felt good. Fast and powerful. Assisted GHR are just glute ham raises where I give myself a little push with my arms at the bottom to help me get through the rep. Not quite back in shape enough to do them without the push yet.

[NewbieX2]

6/13/15

OHP
95x5
115x3
135x3
145x3
155x3
165x3
155x2x3

Hang Power Clean 135x3x5

Cable Row
180x10
200x10
220x10

Straight Bar Tri Pushdown
80x2x10

All I really wanted to do today was OHP. Wasn't really sure what to do after that, so I did some assorted stuff. Close grip bench probably woulda been a good call, though.

[NewbieX2]

6/14/15

Squat
135x8
225x5
275x3
315x3
365x2
385x1
405x3

Lunges
80x4x10

Hanging Leg Raise
3x8


Worked out at the Gold's gym that some friends go to. It was pretty damn nice; I was impressed. Decided to see what I could push on squats today. Next sessions will be