NewbieX2's Workout Log

[NewbieX2]

6/27/16

Squat
225x2x3
275x3
315x3
365x3
315x5x5

Lunges
50x4x10

Leg Extension
150x4x12
150x14

GHR
Bwx2x5
10x5
BWx2x5

Leg Curl
120x3x10
110x2x10

Squats felt great, glad they're back. Now if only my new belt would come in the mail. Surprised myself with the glute ham raises. Was even able to add weight to a set. Definitely made the unweighted sets after that feel pretty easy in comparison.

[NewbieX2]

6/28/16

Pull Ups
BWx10
45x5
90x3x6

DB Row
75x10
105x3x10

CG Lat Pull
187x3x12
170x2x8

Wide Grip Cable Row
148x12
148x10
143x2x12

Hammer Curl
30x3x10

[NewbieX2]

6/29/16

Paused Bench
225x5
255x5
285x11

Incline BB
185x2x8
175x2x8

DB Press
60x3x8, 55x8

Pec Deck/DB Side Raise
120x12/20x12
120x12/20x12
120x12/20x10

Tricep Pushdown
88x3x12
82.5x12

1 Arm Tricep Pulldown
27.5x8
16.5x2x12

Surprised myself with 11 reps of 285. But I had done the pull workout the night before so I struggled with the pec dek and db side raise. Guess biceps play a bigger role in those movements than I thought, because I had to stop 1 set short due to the discomfort.

[NewbieX2]

6/30/16

Squat
225x5
275x3
315x3
335x3
365x3
385x5

DB Lunges
55x3x12

Leg Extension
185x5x12

GHR
BWx5
10x5
25x2
BWx2x6

Prone Leg Curl
130x2x12
120x12
110x12

Pretty good leg workout. The lunges are feeling great. Glute ham raises are too. Got a little too ambitious with the 25 pound weight. Couldn't get back up on the 3rd rep lol. I think I'll have 1 day where I just do 3 sets of higher rep and the other day I'll keep to sets of 5 while adding weight.

[NewbieX2]

7/1/16

Pendlay Row
135x10
185x5
235x3x5

Chin Ups
BWx10
45x4x10

Cable Row
187x2x12
170x2x12

Lat Pull
165x2x12
165x10

DB Hammer Curl
32.5x3x10

Pretty good workout. Back and bis got ridiculously pumped early on with the chin ups, so I had to work through that discomfort for the remainder of everything.

[NewbieX2]

7/3/16

Bench Press
225x8
245x2x8
225x8

OHP
115x8
125x8
105x2x8

Incline BB
115x12
125x12
115x12

Tricep Pushdown 82.5x4x12

1 Arm Tricep Pulldown
22x15
22x12
16.5x18

Pretty good workout. Nothing special to report.

[NewbieX2]

7/6/16

Squat
225x5
315x5
365x3
385x1 paused
405x2 paused
335x4x5
335x5 paused

GHR
BWx2x5
10x5
5x5
BWx5

Didn't have much time to workout this day, so I just did what I felt were the two most important movements. Experimented with foot position in the squats a bit, and I think I'm gonna try out a fairly narrow stance again to see how I like it.

[NewbieX2]

7/7/16

Pull Ups
BWx10
45x5
70x3
100x3x5

DB Row
75x10
110x3x10

CG Lat Pull
209x10
209x8
192x10
187x10

Wide Grip Cable Row
148x2x12
143x12

DB Hammer Curl
30x3x10

Forgot to work on my traps this workout. Other than that, everything felt pretty good.

[NewbieX2]

7/8/16

Paused Bench
235x3
270x3
305x9

Incline BB
195x8
185x2x8

Seated DB Press
65x4x8

CGBP
185x12
185x10
185x8

1 Arm Tricep Pulldown
22x15
22x2x12

Pec Deck/DB Side Raise
140x12/25x10 x 3

Great workout, though I wish I had gotten 10 reps instead of 9 at 305 on bench. Went up in weight on incline and seated db press, so I'm really happy about those.

[NewbieX2]

7/9/16

Squat
225x3
275x3
315x3
365x3
385x1
405x5
435x1

DB Lunges
60x3x12

Leg Extension
185x12
205x2x10
205x2x12

GHR
BWx8
BWx2x6

Did the squats beltless since my new belt still hasn't come in yet. Surprised myself with how smooth the reps were. A friend of mine let me borrow his old powerlifting belt, so I'm gonna be using that until my belt comes in. Cutting weight soon, so I'm gonna start to lower the frequency to 4 days a week instead of 5 or 6 and doing an upper lower split.

[NewbieX2]

7/13/16

Squat
225x6
315x2x3
365x2x1
405x1
445x1
475x1,
500x1



Paused Bench
225x3
275x2
315x1
225x5
345x1
385x1


Decided to max out before I start my strength training to see how much I improve. Only had time for squat and bench, though. Both went extremely well and I hit a 25 pound squat PR and a 10 pound bench BR. I'll be benching 405 before too long.

[NewbieX2]

7/14/16

OHP
135x3
185x1
205x1
225x1

Deadlift
315x3
405x1
495x1
560x1
615x1

2 more PRs in the books. OHP was a struggle. I stalled halfway through the lift but managed to push through. Another pound on the bar and I wouldn't have gotten it. Deadlift was a bit more smooth, although still a challenge.

[NewbieX2]

7/17/16

Paused Bench
275x5x5
315x1
345x2

OHP
115x4x8

Pendlay Row
215x4x5

Pull Ups
BWx8
45x3x8

Paused bench felt super easy, so my friend suggested I go for a double. Probably could have squeezed out 1 or 2 more reps at 345, but I wanted to take it easy since that's why my second upper body day of the week is for.

I originally planned on doing 5x5 and 4x10 for most lifts, but I'm gonna bump that down to 4x5 and 3x8. Gotta get that strength up.

[NewbieX2]

7/18/16

Squat
315x3
345x4x5

Lunges
65x3x10

GHR
BWx3x8

Hanging Leg Raise
2x8

[NewbieX2]

7/20/16

Paused Bench
225x5
275x3
325x7

Incline Bench
135x8
185x8
205x6
225x6

Pull Ups
BWx8
45x8
70x2x8

Cable Row
187x10
231x10
253x10
231x10

315 for 7 was a few weeks ago, so I'm happy that I did 325 for the same amount. I also decided to not do the slow eccentric on my assistance exercises anymore. Just going for pure concentric power now.

[NewbieX2]

7/22/16

Squat
225x3
275x5
315x3
365x3
405x1
415x5

Deadlift
405x2
495x1
535x5x1

Hanging Leg Raise
3x8

Squats were harder than I wanted them to be. Was hoping for 7. Deadlift was harder than I wanted, as well. Then again, I didn't have my chucks. Just my regular running shoes.

[NewbieX2]

7/25/16

Squat
315x3
345x3
380x2x4
380x6

Paused Squat
275x4x4

Lunges
60x3x12

Hanging Leg Raise
3x8

Switching away from doing 2 big lifts in a day (squats and deadlifts) and away from 4x a week. Gonna go back to the ol' "each lift on its own day" method and try to add some cardio in on off days.

[NewbieX2]

7/27/16

Pull Ups
BWx8
45x8
70x8
90x8
115x3
90x6

Tricep Pushdown
66x12
88x12
115x2x10

Was supposed to bench this day, but my left wrist was killing me for some reason.

[NewbieX2]

7/29/16

Paused Bench
275x3
300x2x4
300x11

Deadlift
315x3
405x3
465x2x4
465x6

Made up my missed bench session today, since my wrist was feeling better. Wanted 10 reps and managed 11, so I'm happy about that. Before that, I had gotten 285 for 11 and sometime after that one was 305 for 9, so I'd say I made some good progress.

Deadlift felt strangely tough, for some reason. Hard to believe I had done 500 5x5 before with as much as I struggled with these reps.

[NewbieX2]

7/30/16


OHP
135x5
155x4
185x3x4

DB Hammer Curl
30x12
45x10
50x8

Wasn't supposed to workout this day, but my friend wanted to go, so I just did some OHP.

[NewbieX2]

8/1/16

Squat
315x3
365x3
405x3x3
405x5

DB Lunges
65x3x10

Squats felt great. All the lunges and increase in my quad strength has helped me get rid of my "squat-mornings" at heavier weights. And I feel so bouncy out of the whole! Glad my squats are feeling like they used to.

Lunges were really hard, and I hate them.

[NewbieX2]

8/3/16

Paused Bench
225x2x5
275x3
315x3x3
315x8

Pull Ups
BWx8
45x5
90x4x6

Tricep Pushdown
88x12
115x3x10

Huge improvement in bench. A few weeks ago I managed 315x7 paused while completely fresh. Yesterday I paused 315 for 3 sets of 3, THEN set a rep PR with 8 paused reps. I'm very confident I have 405 in me, and I plan on trying in 2 weeks.

[NewbieX2]

8/4/16

OHP
135x5
155x3
185x3
205x3

DB Hammer Curl
35x10
45x3x10



A PR!

[NewbieX2]

8/5/16

Deadlift
225x3
315x3
405x3
495x3x3
495x8

RDL
405x6
315x2x8



Wanted to get 10 reps on the last set, but managed 8. The jump in difficulty from rep 7 to 8 was insane.

[NewbieX2]

8/8/16

Squat
225x5
275x3
315x2
365x2x2
405x1
425x4x2
425x4

Hanging Leg Raise
3x10



Last time I attempted a weight like this was in May while I was traveling. I managed 420 for 5, completely fresh. This time I did 425 4x2, then a set of 4 after that. I'll count that as progress.

[NewbieX2]

8/10/16

Paused Bench
275x3
315x2
335x4x2335x6

Pull Ups
BWx8
45x6
90x6
115x2x5
135x4

CGBP
185x10
225x2x10
225x9

DB Hammer Curl
40x8
50x2x8



Another case of "not feeling warmed up until the very last set". 405 might be a struggle next week. Maybe I shouldn't. But I'll probably try anyways.

[NewbieX2]

8/12/16

Deadlift
315x3
405x2
525x4x2
525x4

GHR
BWx4x5

Seated Calves
90x3x30

Deadlifting felt very hard today for some reason. Also, I might start doing calves regularly. Felt pretty good.

[NewbieX2]

8/15/16

Squat
315x2
365x2
405x1
430x1
450x4x1
450x3

Paused Squat
335x4x3

Seated Calves
100x3x30



Pretty great squat workout. I was worried that I wouldn't perform too well since I did sprints yesterday, but it all ended up going alright.

[NewbieX2]

8/18/16

Paused Bench
335x1
365x1
405x1 tng

Chin Ups
BWx10
45x10
90x8
90x6
45x8

OHP
135x5
165x3x6
165x3



Not much of a pause and my butt might have come off the bench, but it'll do for now.

[NewbieX2]

8/22/16

Squat
365x3x4
365x10

Front Squat
225x4x5

DB Lunges
45x3x12

Standing Calf Raises
135x30
185x30
225x2x30

Hanging Leg Raise
2x8

Decent workout. Squats didn't feel too great while warming up. Couldn't quite find my comfortable stance, and it showed in the video. But I ended up getting 10 on my last set, so that was nice. Front squats went the same way. I think I need to work on keeping my knees out more.

Did calf raises in the squat rack this time. I might like it a little better than seated. Especially since the seated one does this annoying clicking sound when I go fast.