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  1. #1
    Registered User WhichWay2TheGym's Avatar
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    From Zero to Slightly Above Average

    In 2013 my 1RM for Bench Press was 275. I avoided Squats and Deadlifts like the plague back then, but I would Leg Press 360. I broke my hand in 2013, and then in 2014 I injured my neck and was unable to workout until 2020. I probably could've started working out in 2019 or 2018, but I had other demons to overcome as well.

    So, on June 2nd 2020 I made a decision that changed my life, and I began working out June 15th 2020 at home. So, I'll start the journal there:

    Height: 5'9


    WEIGHT ON JUNE 2nd WAS ABOUT 210LBS!

    STARTING POINT 6/15/2020
    Workout 1 6/15/2020
    Push-ups - 15, 10
    Crunches - 20



    From June until August, I worked out every other day and my routine consisted of:

    Workout 06/15 - 07/31

    ***Repeat Cycle as many times as I can******
    Perfect Push-ups (regular pushups as I fatigued)
    Leg Raises
    Perfect Crunch
    *Added Dips from early until mid-August*
    Curls with 25lb DB
    sometimes lateral raises with 10LB DB


    Sadly, I lost my information that I had kept for Late August through Early October in what I call the "terrible notepad copy & paste incident" but my routine looked something like this:


    Weight at the end of August: 182lbs (hell yeah!!!!)


    Started out at the gym doing something like:

    Day 1
    Dumbbell Bench Press 3 sets of 10
    Barbell Row 3 sets of 10
    Seated DB Press 3 sets of 10
    Lat Pull-down 3 sets of 10
    Abs
    20min+ cardio

    Day 2

    Squats 3 sets of 10
    Leg Press 2 sets of 10
    Dumbbell Stiff Legged Dead Lifts 2 sets of 10
    Standing Calf Raises 3 sets of 10
    Abs

    Day 3

    Dumbbell Bench Press 3 sets of 10
    Barbell Row 3 sets of 10
    Seated DB Press 3 sets of 10
    Lat Pull-down 3 sets of 10
    Abs
    20min+ cardio

    Then I did this for a few weeks:

    Day 1
    Bench Press 3 sets of 10 + 1 heavy
    Barbell Row 3 sets of 10
    Seated DB Press 3 sets of 10
    Incline DB Press 3 sets of 10
    Lat Pull-down 3 sets of 10
    Dips 3 sets to failure
    Abs

    Day 2
    Squats 4 sets 32 reps
    Leg Press 3 sets of 10
    SLDL 2 sets of 10
    Leg Extensions 2 sets of 10
    Hip Adduction 3 sets
    Hip Abduction 3 sets
    Standing Calf Raises 3 sets of 10
    Abs

    Day 3
    Dumbbell Bench Press 3 sets of 10
    Barbell Row 3 sets of 10
    Seated DB Press 3 sets of 10
    Lat Pull-down 3 sets of 10
    One-Arm Dumbbell Rows 3 sets of 10
    Incline DB Curls 3 drop-sets
    Abs

    Once I started lifting weights, I got a bigger appetite and on 10/19 I weighed 191.5lbs

    This wouldn't be worth the time if I didn't include some pictures!!!! Should've cleaned that dirty mirror.
    \I found using a set rep goal to be very helpful in making steady gains, I continued using that going forward.
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    Last edited by WhichWay2TheGym; 11-24-2020 at 09:24 AM.
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  2. #2
    Registered User WhichWay2TheGym's Avatar
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    I had taken previous two weeks off because I used bad form on Military Press and I strained my right trap.

    Cycle 00

    Upper Day 1 – 10/19/2020
    Bench Press – 185x8 185x5 185x5 185x4
    Barbell Row – 115x10 115x9 115x8 115x6
    Military Press – 85x10 90x9 90x6
    Incline DB Bench Press – 50x8
    Preacher Curls – 65x8

    Lower Day – 10/20/2020
    Squat – 115x8 135x6 136x6 115x7
    Leg Press – 270x8 270x6 270x6
    DB Stiff-Legged Dead-lifts – 60x8 60x7
    Hip Adduction – 130x12 145x12 145x10
    Hip Abduction – 130x15 145x12 160x12
    Standing Calf Raises – 180x12 180x10

    Upper Day 2 – 10/23/2020 (SLEPT AWFUL)
    Bench Press – 185x8 185x4 165x8
    Barbell Row – 115x12 125x7 125x6 115x6
    Military Press – 90x10 90x7 90x7
    Lat Pull-downs – 130x8 130x8 115x9
    Seated Row – 115x10 100x10 100x10
    Preacher Curls – 65x6 65x5
    Reclining Incline DB Curls – 15x9 15x8 15x12
    Last edited by WhichWay2TheGym; 11-24-2020 at 09:04 AM.
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  3. #3
    Registered User WhichWay2TheGym's Avatar
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    This week, I was a little short on time for Friday because of school, but
    it was still a good week overall.

    CYCLE 01
    Upper Day 1 – 10/26/2020
    Bench Press – 185x10 185x6 185x5 185x7
    Barbell Row – 125x11 125x8 125x8 125x7
    Military Press – 95x10 95x6 95x6
    Lat Pull-downs – 130x10 130x9 130x7
    Incline DB Bench Press – 50x12 55x7 55x6
    Dips – 7 7 5
    Triceps Press-downs – 60x8 60x6 60x5
    Incline DB Curls – 20x10 20x4→15x5 15x5→10x6 15x6→10x6

    Lower Day – 10/28/2020
    Squat – 125x10 135x8 145x5 145x3 135x5
    Leg Press – 270x11 270x8 270x6
    DB Stiff-Legged Dead-lifts – 60x10 65x7
    Hip Adduction – 145x17 160x12 160x12
    Hip Abduction – 145x15 160x14 160x12
    Glue Press – 80x10 90x10
    Standing EZ Bar Curls – 60x10 60x8 60x5→50x5
    Abs (Finally did them, been slacking)

    Upper Day 2 – 10/30/2020

    (limited time due to school)
    Bench Press – 185x9 185x7 185x6 185x7
    Barbell Row – 125x10 125x9 125x8 115x8
    Military Press – 95x7 95x10
    Lat Pull-downs – 130x10 145x7 130x8
    Seated Row – 115x10 115x10 100x12
    Last edited by WhichWay2TheGym; 11-24-2020 at 09:05 AM.
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  4. #4
    Registered User WhichWay2TheGym's Avatar
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    CYCLE 02
    Upper Day – 11/02/2020
    Bench Press – 195x8 195x5 185x7 190x5
    Barbell Row – 125x9 135x7 125x8 125x7
    Military Press – 100x10 105x7 105x6 95x5
    Lat Pull-downs – 145x9 160x6 145x8 130x7 (very slow eccentric)
    Incline DB Bench Press – 55x10 65x6 60x6→45x5→30x6
    Seated Row – 115x15 130x10 130x10→100x8→70x10
    Dips 12 8 5
    Triceps Press-downs – 60x10 60x9 50x7
    Push-ups 14 8
    Abs (did them)

    Workout 2 – 11/06/2020
    I had a spotter with me for bench press so I went heavier
    Bench Press – 205x7 215x3.5 195x6 185x7
    Military Press – 105x6 105x6 95x6
    Squat – 135x7 145x6 155x3 135x5
    Leg Press – 290x10 290x8 290x6
    Lat Pull-downs – 160x8 160x7 145x9→115x6→85x6
    Lying T-bar Row – 55x10 55x9 55x8
    DB Stiff-Legged Dead-lifts – 65x6 65x7 60x6
    Seated Row – 130x8 115x10
    DB Lateral Raises – 15x13 15x10 15x9
    Last edited by WhichWay2TheGym; 11-24-2020 at 09:06 AM.
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  5. #5
    Registered User WhichWay2TheGym's Avatar
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    finally finished the rush on school, but I couldn’t workout until Wednesday
    because I had an exam that morning.

    CYCYLE 03

    Upper Day – 11/12/2020
    Bench Press – 195x9 195x6 195x5 185x7
    Barbell Row – 125x10 135x7 135x6 125x8
    Military Press – 105x9 105x6 105x6 95x5(on shorter rest)
    Lat Pull-downs – 160x8 160x7 145x8→115x7→85x8
    DB Bench Press – 65x7 65x6 60x6→40x6
    Lying T-bar Row – 60x10 65x9 55x7(on short rest)
    Lateral Raises – 15x10 15x7 12.5x9
    Biceps EZ Bar Curls – 60x8 60x5
    Didn’t do Abs

    Lower Day – 11/14/2020

    ***Had to do things a little out of order***
    Squat – 145x7 145x5 145x6 155x4 115x7(on shorter rest)
    Leg Press – 320x7 320x5 270x7→180x6
    DB Stiff-Legged Dead-lifts – 70x7 70x6 60x8
    Glute Press – 100x10 110x12 110x10
    Standing Calf raises – 180x12 180x12
    Incline DB Curls – 20x12→15x6 20x5→15x5 15x12
    Hip Adduction – 160x9 160x10 160x15
    Hip Abduction – 160x12 160x15 160x15
    Abs – Yes
    Last edited by WhichWay2TheGym; 11-24-2020 at 09:07 AM.
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  6. #6
    Registered User WhichWay2TheGym's Avatar
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    DEALING WITH COVID LOCKDOWNS MOVING FORWARD


    CYCLE 04

    Upper Day 1 – 11/16/2020
    Bench Press – 195x10 195x6 195x5 185x7
    Barbell Row – 135x7 135x7 135x7 125x9
    Military Press – 105x10 105x8 105x6 95x6(shorter rest)
    Lat Pull-downs – 160x9 160x8 145x7→115x6→85x8
    DB Bench Press – 65x8 65x6 60x6.5→35x7
    Lying T-bar Row – 70x10 75x7 55x6(short rest)
    Dips – 10 6
    Cable Crossovers – 40x12 50x8 40x13
    Triceps Press-downs – 60x10 60x7 50x7
    Abs – Did Them

    Lower Day – 11/18/2020
    Squat – 145x9 145x9 145x6 155x4 115x7(shorter rest)
    Leg Press – 320x8 320x7 320x7→180x7
    DB Romanian Dead-lifts – 55x8 70x6 75x6→50x5
    Hip Adduction – 160x15 160x12 160x10
    Hip Abduction – 175x15 175x12 175x12
    Let Extensions – 130x10 145x9 130x8 (worked in during hips)
    Glue Press – 110x10 110x10 110x10 (not sure this is helping much)
    Standing Calf Raises – 180x14 180x12 180x13
    Incline DB Curls – 20x12→15x5 20x6→15x4 (thought gym was closed 11/19)

    Upper Day 2 – 11/19/2020

    Was probably 90% recovered, wasn't aware I could workout in other county. Will take extra days rest
    Bench Press – 205x4 200x5 195x5 185x6 185x5
    Pull-ups – 4 4 4 (alternated a set of pull-ups and a set of Barbell Row)
    Barbell Row – 125x7 125x7 125x6
    Military Press – 105x7 110x7 (3 pull-ups) 105x6 95x5(shorter rest)
    Lat Pull-downs – 160x5 146x7 145x6→115x6→85x7
    DB Bench Press – 65x9 70x5 (1 pull-up lol) 60x8→40x8
    Lying T-bar Row – 70x9 75x8- 60x8(short rest)
    Dips – 9 8 5
    Last edited by WhichWay2TheGym; 11-24-2020 at 09:27 AM.
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