NewbieX2's Workout Log

[NewbieX2]

1/16/15

Pull Ups
5x10
1x8

Dips
3x20

Tri Push Down
65x3x15

Squat
135x10
185x10

Paused Squat
225x5
245x5
265x5

[NewbieX2]

1/17/15

Squat
135x10
185x5
225x5
275x5
315x3
365x3
315x3x5

Dips
2x25
1x24

Rock Climbing Pull Ups
3x12

[NewbieX2]

1/20/15

Squat
135x10
185x10
225x10
275x2x10

Bench Press
135x10
185x10
205x8
225x6

Pull Ups
4x12

Dips
BWx12
45x2x12

Starting a new routine with a friend. Should help me put on some size and get my strength back to around where it was.

Did some tricep pushdowns and curls after this, but didn't record the weights or sets/reps.

[NewbieX2]

1/22/15

Deadlift
135x10
225x10
315x8
365x6

Seated Press
95x10
135x6
115x8
115x6

WG Cable Row
120x15
160x10
180x10
180x8

CG Cable Row
140x15
160x10
180x10
180x8

Life Fitness Lat Raise
50x10
70x10
50x2x10

Life Fitness Rear Delt Fly
110x2x10
100x2x10

Another good workout.

[NewbieX2]

1/25/15

Bench Press
135x10
185x6
205x6
225x6
245x6
275x3

Squat
225x8
275x6
315x5
365x5

Pull Ups/Dips
12/20x4

OH DB Tri Extension/Seated DB Curl
75x8/35x8
50x15/35x8
50x15/30x10
50x15/25x12

[NewbieX2]

1/27/15

Deadlift
225x8
315x6
365x5
405x6

Seated Press
95x10
115x3x10

Pendlay Row
95x10
135x10
155x10
175x10

CG Cable Row
140x15
160x15
180x10
200x10

Seated Lat Raise
15x4x12

LF Rear Delt Fly
110x15
130x2x10
110x12

Hanging Leg Raise
2x8

L Sit Pull Ups
1x8

[NewbieX2]

1/29/15

Squat
225x8
275x6
315x3x8

Paused Bench
135x10
185x8
205x6
225x6
245x6

Pull Ups
5x10

Dips
5x20

Rope Pushdown
47.5x10
52.5x12
57.5x12

Rope Curls
42.5x12
47.5x12
52.5x10

Squats feel pretty good. Bench is starting to feel strong again. Pull ups and dips are getting to be too easy with just BW, definitely gonna start using weight from now on.

[NewbieX2]

2/1/15

Squat
135x10
225x5
275x3
315x3
335x3
365x6

Bench Press
135x10
185x5
225x3
265x3
285x3
300x3
315x3

Pull Ups
BWx8
45x3x8
BWx12

Dips
BWx10
45x2x20

Machine Straight Bar Curl
47.5x10
57.5x10
62.5x10
62.5x10

Straight Bar Pushdown
62.5x12
77.5x12
77.5x12
82.5x10

Bench surprised me today. Didn't think I'd be able to work up to 315 for 3.

[GZeolla]

Subbed

[NewbieX2]

Subbed

Welcome and thanks for joining! Been a while since I had a guest!

[NewbieX2]

2/3/15

Seated Press
135x3x6
145x5

CG Cable Row
120x12
160x12
200x12
190x3x12

HS Iso Row
90x13
115x10
125x10
135x10

LF Rear Delt Fly
110x12
130x10
140x10
130x10

Seated Side Raise
10x12
15x3x10
25x8

2/5/15

Paused Squat
225x3
225x2x5
275x3

Paused Bench
225x3x8
225x11 TnG

Pull Ups
8
45x5
90x2x5
45x10

Dips
8
45x5
90x2x5
45x10

Rope Curl
110x45 seconds
70x35 seconds

Rope push down
130x45 seconds
110x38 seconds

[FLChamp]

HS Isos are great. I usually use 5-6 pps for my heaviest working sets. I like 'em way more than your standard dumbbell row.

[NewbieX2]

2/8/15

Squat
225x5
265x6
315x6
335x2x5

Paused Bench
225x5
275x5
265x2x5

Pull Ups
BWx10
45x2x10
45x10, bwx5

Dips
BWx20
45x2x20
45x20,bwx10

OH DB Tri Extension
80x2x10
80x13
80x10

BB Curl
80x8, 70x3x12

I like that I've been getting noticeably bigger, but I'm not extremely satisfied with how fast my strength on the main lifts is going up. The guy I workout with likes doing more volume on the assistance lifts and only 3 sets on the big ones. It's OK for now, as I'm just getting back into things, but eventually I want to focus more energy on the main lifts.

[GZeolla]

2/8/15

I like that I've been getting noticeably bigger, but I'm not extremely satisfied with how fast my strength on the main lifts is going up. The guy I workout with likes doing more volume on the assistance lifts and only 3 sets on the big ones. It's OK for now, as I'm just getting back into things, but eventually I want to focus more energy on the main lifts.

If your goal is powerlifting, then yes, a focus on the big 3 is needed. It is best to choose either BB and PL.

[NewbieX2]

If your goal is powerlifting, then yes, a focus on the big 3 is needed. It is best to choose either BB and PL.

Undoubtedly so. As of now, I don't really have any goals, per say. I have loose ideas of numbers I'd like to hit some day, such as a 405 bench and 500 squat, but I have no plan of competing again, as far as I can see. Maybe that will change in the future. My aim is to be a little bit more lax with my training than before, just have fun with it, while still improving at a reasonable pace. Since we squat and bench twice a week, what I've decided to do is use the 1st day as a volume day (3-5 sets of 5 or 6, or something similar), and the second day as an intensity day (ramping up to a top set of 3-5). I think it'll help out a bit on my big 3.

[NewbieX2]

2/10/15

Deadlift
315x5
365x5
405x5
455x4

Seated DB Press
60x10
65x2x10

HS Iso Row
115x10
135x10
145x2x10

HS Iso Low Row
70x10
90x12
90x2x10

Seated Side Raise
20x4x10

LF Rear Delt Fly
110x12
130x10
140x12
150x12
-------------
2/12/15

Squat
225x5
275x5
315x6
325x6
335x8

Paused Bench
185x5
225x5
245x5
265x5
285x5

Pull Ups
BWx21, 15, 7

Dips
BWx40, 20, 15

Cable Bar Curls
52.5x10
57.5x2x10
47.5x10

Rope Pushdown
72.5x15
77.5x15
82.5x15
87.5x8
-------------
2/15/15

Squat
315x5
345x5
385x5

Paused Bench
225x5
255x5
265x5
285x6



Pull Ups
10
35x5
70x5
90x5
115x5

Dips
10
45x10
70x10
90x10

Machine Rope Curls
50x12
55x12
67.5x1
40x12

OH DB Tri Extension
85x4x15

Been slacking on getting my workouts from my phone to my log. Things have been going well, though. I think the weight gain along with the higher volume assistance work is actually doing me well.

[NewbieX2]

2/19/15

Squat
315x5
335x3x5

Bench Press
225x5
275x1
225x19



Pull Ups
15, 15, 15, 5

Dips
20, 20, 25

Straight Bar Machine Curl
170x10
190x12
210x2x10

Rope Pushdown
210x2x15
230x12
250x12

Earlier this week I had a friend do 225 for max reps just for fun. He managed 20 reps, so I decided to see what I could do. I figured I could do about the same since I normally pause my reps. Didn't manage to match or beat him this time, unfortunately. Old PR was 17, probably at 180 or 175.

[NewbieX2]

2/24/15

Deadlift
315x5
365x5
405x5
455x5

Seated Press
135x3x6
135x8

CG Cable Row
140x12
180x12
200x10
220x8

HS Iso Row
115x12
125x3x10

LF Rear Delt Fly
110x10
130x10
150x2x10

Seated Side Raise
25x10
25x8
22.5x10
22.5x8

2/26/15
Paused Bench
225x5
265x3
285x3
300x3
245x8

Pull Ups
BWx10
45x5
90x3x5

Dips
BWx10
45x10
90x2x10
45x10

Straight Bar Machine Curl
42.5x12
47.5x10
52.5x2x10
57.5x10

OH DB Tri Extension
80x2x15
80x10
80x15

[NewbieX2]

3/1/15

Paused Bench
225x5
265x5
225x8
245x8
275x5

Squat
225x8
225x5 paused
245x10

Pull Ups
16, 16, 10

Dips
30, 20, 15

Single Arm Machine Hammer Curl
70x15
90x2x15

Straight Bar Pushdown
210x2x15
230x15
-------------

3/3/15

Deadlift
315x3
365x2
380x3
435x3
495x3




DB Flat Bench
50x14
70x8
90x8
105x6
120x6
85x12

CG Cable Row
140x14
180x10
220x10
180x12
200x10

Just a form check. Need to get my shoulders back and chest up.

[NewbieX2]

3/5/15

Squat
185x8
225x3x8

Paused Bench
185x5
225x4x8

Pull Ups
3x15

Dips
3x25

Single Arm Cable Curl
17.5x3x12

Rope Pushdown
42.5x20
50x20
55x12

Playing ultimate last night took a lot out of me, so I took it easy on squats today. I was feeling very stiff despite spending a decent amount of time stretching last night and before my workout today. I'm guessing the weight gain is making it harder for me to play. Thankfully, I'm only bulking for about 2 and a half more weeks.

Squats felt rough at first, but I eventually got into the groove. Bench felt pretty good. I'd like to get to 5x10 paused with 225.

The dips and pull ups had my arms ridiculously pumped, but I hit my goals there, so I'm happy.

[GZeolla]

The dips and pull ups had my arms ridiculously pumped, but I hit my goals there, so I'm happy.

Pull-ups and dips are great exercises. The former can be finicky in terms of progress, but I especially like the latter.

[NewbieX2]

Yeah, I love them. 2 of my few trusted exercises.

[NewbieX2]

3/8/15

Squat
275x2x5
315x5
335x5

Paused Bench
225x5

Bench Press
275x5,315x7

Pull Ups
BWx10
45x5
90x2x5

Dips
BWx10
45x10
90x2x10

Cable Curl
17.5x12
22.5x12
27.5x3x12

V Bar Tri Pushdown
230x20
310x12
310x2x15

[NewbieX2]

3/10/15

Seated Press
135x6
145x6
155x6
135x8

CG Cable Row
160x14
180x14
200x14
220x10

T Bar Row
90x10
125x2x10
90x22

Machine Side Raise
70x14
80x3x10

LF Rear Delt Fly
110x14
130x14
150x12
170x8

[NewbieX2]

3/12/15

Squat
225x6
275x5
315x5
335x5
355x5
375x5

Bench Press
225x5x10

Pull Ups
BWx3x15
BWx10

Dips
BWx2x25

Machine Rope Curl
52.5x3x14

Rope Pushdown
52.5x20
57.5x20
57.5x2x12

Incline Barbell
135x20

[NewbieX2]

3/15/15

Paused Bench
225x3
265x3
285x3
305x3
325x3

Squat
225x5
275x5
315x5x5

Pull Ups
BWx10
45x3x10

Dips
BWx15
45x3x20

Bench felt shakey. I probably need to do more reps with 225 to really get warmed up.

Left the weightlifting shoes at home and went back to chucks this time. It felt alright.

[NewbieX2]

3/18/15

Squat
225x6
275x5
315x3
345x3
385x3
405x3

Paused Bench
225x5
275x3x5
275x6

Pull Ups
BWx6
BWx3x15
BWx10

Dips
BWx2x15

Decline CG Bench
135x15
185x3x10

Machine Rope Curl
42.5x14
47.5x14
50x14
50x16

Squatted with the chucks again, and it felt really great. This was the heaviest squatting I've done for quite some time, probably since right before my meet at the end of last year.

Gonna be trying to drop a little weight soon, so the routine is gonna change a bit. Not quite sure what it will be just yet.

[NewbieX2]

I'm gonna go back to the Texas Method intermediate variation, so 3 days a week full body. Similar to what I'm doing now, but less fluff.

Sunday
Squat volume
Bench/OHP volume
DB Row

Tuesday
Squat light (80% of Monday weight, 2x5)
OHP/bench medium (3x5 at 90% of last Sunday's weight)

Thursday
Squat intensity
Bench/OHP intensity
Deadlift intensity

Reps will change as the training goes on, but for now the volume days will be squatting and pressing at 5x5 with DB rows for 3 sets of 10 (or kroc rows if the DBs get too light). Intensity days will be working up to a 5 rep max for squatting and pressing at first, deadlift will be 3rm. I'm excited to get started.

[NewbieX2]

3/22/15

Squat
225x5
275x5
325x5x5

Paused Bench
225x5
280x5x5

DB Row
60x12
85x10
100x3x10

Hanging Leg Raise
3x5


Squats set 1 2 and 3 felt great. 4 and 5 felt a little more stale. The opposite happened for bench. Sets 1 2 and 3 were rough, but 4 and 5 were easy.

DB row was pretty easy. Hanging leg raises were pretty tough. I haven't done direct ab work in a long while.

[NewbieX2]

3/24/15

Squat
225x5
260x2x5

OHP
95x5
115x5
135x5