James001 Lifting Log

[James001]

1-rep Max results:

Date: 5-7-07
Squat 245lb
Dead Lift 275lb
Bench Press 275lb

Weight 224

[James001]

Bench Press 220X3
Bench Press 220X3
Bench Press 220X3
Bench Press 220X3
Bench Press 220X3
Bench Press 220X3

Squat 195X2
Squat 195X2
Squat 195X2
Squat 195X2
Squat 195X2
Squat 195X2

Barbell Shrug 135X6
Barbell Shrug 140X6
Barbell Shrug 145X6
Barbell Shrug 150X6

Weight 223

[James001]

Date 5-11-07
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5

Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5
Lat Pull Down 100X5

Dumbbell Curl 40X6
Dumbbell Curl 50X6
Hammer Curl 35X6
Hammer Curl 45X6

[James001]

Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3
Dead Lift 220X3

Standing Shoulder Press 95X5
Standing Shoulder Press 95X5

Flat Bench Press 185X5
Flat Bench Press 185X5

Weight 222

[James001]

5-14-07
Pendlay Row 135X5
Pendlay Row 135X5
Pendlay Row 145X5
Pendlay Row 145X5
Pendlay Row 165X3
Pendlay Row 165X3
Pendlay Row 175X2
Pendlay Row 175X2
(rest aprox 2-3 minutes per set)

[James001]

5-15-07 (weak today I need to toss in lower weight/volume day)
Squat 195X3
Squat 195X3
Squat 195X3

Bench Press 220X2
Bench Press 220X2
Bench Press 220X2

Barbell Shrug 145X6
Barbell Shrug 145X6
Barbell Shrug 145X6

Weight 220

[James001]

5-17-07
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5
Barbell Row 135X5

[James001]

5-18-07
Squat 95X12
Squat 95X12
Squat 95X12
Squat 95X12
Squat 95X12

Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12
Incline dumbell Bench 50'sX12

Standing barbell Press 65X8
Standing barbell Press 65X8

Weight 218

[James001]

Been a while im going to try and continue this rather than make a new thread.
I have been working out consitantly though, no lay off.

Good Mornings 65X7
Good Mornings 75X7
Good Mornings 85X7
Good Mornings 95X7
Good Mornings 105X7

Flat Barbell Bench Press 135X7
Flat Barbell Bench Press 145X7
Flat Barbell Bench Press 155X7
Flat Barbell Bench Press 165X7
Flat Barbell Bench Press 175X7

Standing Military 65X7
Standing Military 75X7
Standing Military 85X7

Dips BWX10
Dips BWX8

Cardio Incline treadmill walk 41 minutes 552 cal
Weight 217lbBeen up and down 216-217 for 2 weeks. I want to push to 210.

[MISSINGLINK]

Interesting set up you have there. Keep up the good work. Keep your work centered around compound movements and you will be good to go.

[James001]

Squat 135X7
Squat 145X7
Squat 155X7
Squat 165X7
Squat 175X7

Barbell Row 115X7
Barbell Row 125X7
Barbell Row 135X7
Barbell Row 145X7

Single Arm Cable Row (seated)50X7 ( love theses, feels great)
Single Arm Cable Row 50X7
Single Arm Cable Row 50X7
Single Arm Cable Row 50X7
Single Arm Cable Row 50X7

Standing Dumbbell Curl 45X7
Standing Dumbbell Curl 45X6

Dumbbell Shrugs 45X10
Dumbbell Shrugs 50X10
Dumbbell Shrugs 55X10
Dumbbell Shrugs 50X10
Dumbbell Shrugs 50X10

Cardio Incline treadmill hill 12 time 21 minutes 300 cal

Thanks for stopping by MISSINGLINK, I keep telling myself that, get the compound done then....

[James001]

Low incline Barbell Bench (about 10-15 degree) 145X7
Low incline Barbell Bench (about 10-15 degree) 155X7
Low incline Barbell Bench (about 10-15 degree) 165X7
Low incline Barbell Bench (about 10-15 degree) 175X7
Low incline Barbell Bench (about 10-15 degree) 185X7

Good Morning 75X7
Good Morning 85X7
Good Morning 95X7

Dips BWX10
Dips BWX10
Dips BWX10
Dips BWX8

Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4

Seated Leg Curl 50X12
Seated Leg Curl 70X10
Seated Leg Curl 90X8
Seated Leg Curl 110X6


Cardio incline treadmill hill 12, speed 3.3-3.2 time 10 minutes, 150 cal
Weight 217.8

[James001]

Seated Military 95X5
Seated Military 115X2
Seated Military 135X2
Seated Military 145X1
Seated Military 165X1
Seated Military 170X* Failed

Cardio incline treadmill hill 12, speed 3.5 time 20 minutes cal 3** can't remember.
I think my max shoulder press is higher, but I did a lot of bench, dips, and some standing presses in the am workout. I just gave it a try casue my buddy was trying his max.

[James001]

Decided to mix the order around a little, and do a little more for legs, and less cardio.

Squat BARX10
Squat BARX10
Squat 95X5
Squat 140X7
Squat 150X7
Squat 160X7
Squat 170X7
Squat 180X7

Barbell Row BARX10
Barbell Row 120X7
Barbell Row 130X7
Barbell Row 140X7
Barbell Row 150X7

Dumbbell Shrug 50X10
Dumbbell Shrug 55X10
Dumbbell Shrug 60X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10

Standing Dumbbell Hammer Curl 45X8(per arm)
Standing Dumbbell Hammer Curl 45X8(per arm)

Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7
Seated Single arm Cable Row 55X7

Seated Hip Abduction 70X10
Seated Hip Abduction 70X10
Seated Hip Abduction 70X10
Seated Hip Abduction 70X10
Seated Hip Abduction 70X10

Narrow Stance Leg Press 180X10 +25 Calve Press
Narrow Stance Leg Press 180X10 +25 Calve Press
Narrow Stance Leg Press 180X10 +25 Calve Press

Cardio Incline treadmill 10 speed 3.2 time 11 min, cal 140
Weight 218.2

[James001]

Flat Barbell Bench 150X7
Flat Barbell Bench 160X7
Flat Barbell Bench 170X7
Flat Barbell Bench 180X7
Flat Barbell Bench 190X7

Good Morning 80X7
Good Morning 80X7
Good Morning 80X7
Good Morning 80X7
Good Morning 80X7

Dips BWX10
Dips BWX10
Dips BWX10
Dips BWX10

Standing Military Press 100X5
Standing Military Press 100X5
Standing Military Press 100X5

Hyper Extensions BWX7
Hyper Extensions BWX10
Hyper Extensions BWX10
Hyper Extensions BWX10
Hyper Extensions BWX10

Weight 215

[James001]

Squat BARX12
Squat BARX12
Squat 95X5
Squat 145X7
Squat 155X7
Squat 165X7
Squat 175X7
Squat 185X7

Barbell Row BARX10
Barbell Row 125X7
Barbell Row 135X7
Barbell Row 145X7
Barbell Row 155X7

Dumbbell Shrug 55X10
Dumbbell Shrug 60X10
Dumbbell Shrug 65X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10

Standing Dumbbell Hammer Curl 50X7(per arm)
Standing Dumbbell Hammer Curl 50X6(per arm)

Seated Single arm Cable Row 60X7
Seated Single arm Cable Row 60X7
Seated Single arm Cable Row 60X7
Seated Single arm Cable Row 60X7

Leg Extensions 70X10
Leg Extensions 70X10
Leg Extensions 70X10
Leg Extensions 70X10

Cardio treadmill incline 12.5, speed 3.5, time 16 minutes, cal 255

[James001]

Flat Barbell Bench 155X6
Flat Barbell Bench 165X6
Flat Barbell Bench 175X6
Flat Barbell Bench 185X6
Flat Barbell Bench 195X6

Good Morning 90X7
Good Morning 90X7
Good Morning 90X7
Good Morning 90X7
Good Morning 90X7

Dips BW+10lbX10
Dips BW+10lbX10
Dips BW+10lbX6
Dips BW+10lbX5

Standing Military Press 105X5
Standing Military Press 105X5
Standing Military Press 105X5

Seated Leg Curl 90lbX8
Seated Leg Curl 90lbX8
Seated Leg Curl 90lbX8
Seated Leg Curl 90lbX8

[James001]

Squat BARX10
Squat BARX10
Squat 95X5
Squat 150X6
Squat 160X6
Squat 170X6
Squat 180X6
Squat 190X6

Barbell Row 135X6
Barbell Row 145X6
Barbell Row 155X6
Barbell Row 165X6

Dumbbell Shrug 60X10
Dumbbell Shrug 65X10
Dumbbell Shrug 70X10
Dumbbell Shrug 60X10
Dumbbell Shrug 60X10

Dumbbell Curl 50X8(per arm)
Dumbbell Curl 50X6(per arm)

Pull Up BWX4
Pull Up BWX3

Leg Extensions 87.5X10
Leg Extensions 87.5X10
Leg Extensions 87.5X10
Leg Extensions 87.5X10
Leg Extensions 87.5X10

Weight 216.5 At bed time.

I think I need to reduce intensity a little, i'll probably lower volume on certain exercises that are not going as well as Id like. Maybe I will subsititute a few exercises here and there.

[James001]

Cardio has been lacking too, Thats probably what I need to add in. I think I will reduce sets/ exercises across the board but increase reps. Save time. And begin to add in cardio once more.

Goals are to keep muscle, increase strength/maintain, and lose body fat. Im hoping that fat loss has mostly occured from my weight loss of 8lb's since may 7.

[James001]

Flat Bench Press 160X6
Flat Bench Press 170X6
Flat Bench Press 180X6
Flat Bench Press 190X6
Flat Bench Press 200X6

Good Mornings 95X7
Good Mornings 95X7
Good Mornings 95X7

Dips BWX12
Dips BWX10
Dips BWX6

Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4
Standing Military Press 95X4

Hyper Extensions BWX12
Hyper Extensions BWX12
Hyper Extensions BWX12
Hyper Extensions BWX12
Hyper Extensions BWX12

Leg Curl 110X6
Leg Curl 110X6
Leg Curl 110X6
Leg Curl 110X6
Leg Curl 110X6

DONE

[James001]

Squat 155X9
Squat 155X9
Squat 155X9
Squat 155X9

Pull Up BWX6
Pull Up BWX6
Pull Up BWX3
Pull Up BWX4

Dumbbell Shrug 55X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10
Dumbbell Shrug 55X10

Narrow Grip Cable Pull 100X9
Narrow Grip Cable Pull 100X9
Narrow Grip Cable Pull 100X9
Narrow Grip Cable Pull 100X9

Standing Dumbbell Curl (not hammer) 45X4 (per Arm)
Standing Dumbbell Curl (not hammer) 45X4 (per Arm)
Standing Dumbbell Curl (not hammer) 45X4 (per Arm)

Leg Extensisons 110X10
Leg Extensisons 110X10
Leg Extensisons 110X10
Leg Extensisons 110X10
Leg Extensisons 110X10

Weight 217 after lunch

[James001]

Bench Press 135X6
Bench Press 135X6
Bench Press 185X2
Bench Press 225X2
Bench Press 245X2
Bench Press 265X1
Bench Press 225X3

Good Morning 45X10
Good Morning 45X10
Good Morning 95X5/Standing Press 95X8
Good Morning 95X5/Standing Press 95X8
Good Morning 95X5/Standing Press 95X6
Good Morning 95X5/Standing Press 95X6

Dips BWX10
Dips BWX10
Dips BWX10
Dips BWX8

Weight 216

[James001]

Squat BARX10
Squat BARX10
Squat BARX10
Squat 160X9
Squat 160X9
Squat 160X9
Squat 160X9

Pull Up BWX6
Pull Up BWX5
Pull Up BWX4
Pull Up BWX3

Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10

Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X8

Dumbell Shrug 60X10
Dumbell Shrug 60X10
Dumbell Shrug 60X10
Dumbell Shrug 60X10

Dumbell Hammer Curl 40X10 (per arm)
Dumbell Hammer Curl 40X5 (per arm)

Cardio incline treadmill walk, incline 10, speed 3.5 time 11min, cal 150

[James001]

Bench Press 135X6
Bench Press 135X6
Bench Press 185X3
Bench Press 225X3
Bench Press 245X3
Bench Press 265X1
Bench Press 275X*

Good Morning 100X5/Standing Press 100X8
Good Morning 100X5/Standing Press 100X8
Good Morning 100X5/Standing Press 100X6
Good Morning 100X5/Standing Press 100X6

Dips BWX8
Dips BWX8
Dips BWX6

Seated Hamstring Curl 90X10
Seated Hamstring Curl 90X10
Seated Hamstring Curl 90X10

Cardio, treadmill incline 11, speed 3.5, time 16min, cal 240-250

[James001]

After a few weeks of doing almost the same routine, I think I figured out a routine that would work well for me.

A 4 day rotation:
Workout A Higher Rep Chest/Hamstring/Shoulder/Tri (7-9 reps)
Workout B Higher Rep Quad/Back/Bic (7-9 reps)
Workout A2 Lower Rep Chest/Hamstring/Shoulder/Tri (1-4 reps)
Workout B2 Lower Rep Quad/Back/Bic (1-4 reps)


One day off between each AB/ A2B2, which I do Abs/Obliques.

[James001]

Squat BARX10
Squat BARX10
Squat BARX10
Squat 165X9
Squat 165X9
Squat 165X9
Squat 165X9

Pull Up BWX6
Pull Up BWX6
Pull Up BWX5
Pull Up BWX4

Single Arm Cable Pull 60X6 (per arm)
Single Arm Cable Pull 60X6 (per arm)
Narrow Grip Cable Pull 110X9
Narrow Grip Cable Pull 110X9

Dumbell Shrug 65X10
Dumbell Shrug 65X10
Dumbell Shrug 65X10
Dumbell Shrug 65X10

Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10
Leg Extension 125X10

Dumbell Hammer Curl 40X6 (per arm)
Dumbell Hammer Curl 40X6 (per arm)
Dumbell Hammer Curl 40X6 (per arm)

Standing Calve Press BWX8 (per leg)
Standing Calve Press BWX8 (per leg)
Standing Calve Press BWX6 (per leg)
Standing Calve Press BWX6 (per leg)

[James001]

Cardio Incline 11, time 15 minutes cal 230
Standing Over Head Press 115X5
Standing Over Head Press 115X5
Standing Over Head Press 115X5
Cardio Incline 11, time 15 minutes cal 230

OUT

[James001]

Bench Press 115X6
Bench Press 115X6
Bench Press 205X4
Bench Press 215X4
Bench Press 225X4
Bench Press 235X4

Good Morning 45X10
Good Morning 45X10
Good Morning 45X10
Good Morning 95X4
Good Morning 105X4
Good Morning 115X4
Good Morning 125X4

Standing Military 125X4
Standing Military 135X4

Narrow grip decline bench 185X4
Narrow grip decline bench 225X4

Cardio Incline treadmill walk, incline 12, speed 3.5 time 20 min, cal 335
Weight 218 After Dinner

[James001]

Been working out still jsut missed posting, did some a very high volume full upper body workout, it was brutal, but to much to type and write out, ive been very sore all over.

Todays workout:
Bench Press 95X10
Bench Press 95X10
Bench Press 210X4
Bench Press 220X4
Bench Press 230X4
Bench Press 240X4

Narrow Grip seated cable Row 90X12
Narrow Grip seated cable Row 90X12
Narrow Grip seated cable Row 90X12
Narrow Grip seated cable Row 90X12

Standing Military Press 45X10
Standing Military Press 65X6
Standing Military Press 95X4
Standing Military Press 105X4
Standing Military Press 115X4
Standing Military Press 125X4

Dumbbell Shrug 40X10
Dumbbell Shrug 45X10
Dumbbell Shrug 65X10
Dumbbell Shrug 70X10
Dumbbell Shrug 40X18

Standing dumbbell Hammer Curl 40X10 (per arm)
Standing dumbbell Hammer Curl 45X6 (per arm)
Standing dumbbell Hammer Curl 40X8 (per arm)

Dips BWX10
Dips BWX10
Dips BWX10

Standing Shoulder Flys 15X15
Standing Shoulder Flys 15X13

Cardio Treadmill Incline 9, speed 3.5, time 20 minutes, cal 280

[James001]

I bought a few porducts online from BB.com, I purchased BSN NO Explode, BSN Cell Mass, and a protein powder. It should arrive on monday. I think its only a little over a month supply. Im thinking I need to get more structured again in my workout routine to make the best of it.

Quad/Upper Back/Biceps
Hamstring/LowerBack/Chest/Shoulders/Triceps
Off
Quad/Upper Back/Biceps
Hamstring/LowerBack/Chest/Shoulders/Triceps
Off - Repeat

Work will most likly work with a 4-9 rep range, with lower reps on big compounds and higher the on iso's. Focus will be hypertrophy.