Basic stats:
Age: 20
Height: 6’2
Weight: 190
Ive been lifting for 10 months
Current 1RM:
Bench: 235
Deadlift: 405
Squat: 285
Military Press: 155
Cycle 1, Week 1, Squat 9/21/09
Warmup
165x5
195x5
225x12
Leg Press
390x20
480x15
570x12
660x8
Straight Bar Curls
65x10
85x8
95x8
Notes: I didn’t lift with my workout partner that day, so I was lacking motivation. Went home after these 3 exercises.
Cycle 1, Week 1, Military Press 9/22/09
5/3/1
Warmup
85x5
95x5
105x10
Shrugs
135x15
225x15
315x15
365x8
225x20
Upright Rows
Barx8
75x8
95x8
115x8
Notes: I don’t lift with a partner for this workout, so motivation was lacking again. Overall a good workout.
Cycle 1, Week 1, Deadlift 9/24/09
5/3/1
Warmup
245x5
275x5
315x8
After repping out 315 I was pumped and went for a PR
405x1
Bent over rows
135x5
185x5
225x5
245x5
Close Grip Row Machine
180x5
270x5
320x5
360x5
Upright Rows
135x5x3
Notes: Felt amazing that night. Huge motivation from my partner. Felt amazing to pull 405.
Cycle 1, Week 1, Bench Press 9/25/09
5/3/1
Warmup
135x5
155x5
185x6
Dumbbell Bench
60x8
70x8
80x5
Dumbbell Flies
35x8
40x8
Skull Crushers
60x8
80x6
90x4
Tri Pushdowns
57.5x8
72.5x8
80x5
Notes: Again working out without a partner here. Low motivation, but got done what needed to be done.