Monday - 1/4/10
AM - Hockey
PM - Lifting
Squat: 5x5 @ 135
Bench Press: 5x5 @ 95
Bent-Over Barbell Rows: 3x5 @ 65
Forearm Barbell Curls: 3x10 @ 45

This post has been edited by MoS. on Wed - Jan 6 2010 - 17:55:58

Wednesday[ - 1/6/10
PM - Lifting
Squat: 5 x 5 @ 135
Overhead Press: 5 x 5 @ 65
Deadlift: 3 x 5 @ 135
Dips: 2 x 5, 1 x 3

This post has been edited by MoS. on Wed - Jan 6 2010 - 17:56:39

Nice, GL with this
Try to bring it up a few pounds every week as you get stronger until you plateau, after which time 1-2 pound(s) per week is pretty normal. Make sure to use proper form or you may suffer minor unneeded trauma with each repetition; in the long run that could be bad for your joints.

I dont know if your using this or not, but use actual barbell (45lb regular one) rather than the ez bar for the curls

I was originally going to start out with a 5 lb increase every session, but I'm going to change it to 5 lbs every 3rd lift for most of them, and 10 lbs increasing every 3rd lift for deadlifts.



I do. Standard Olympic size. No pussyfooting around, it's much better for all of the stabilizing muscles.

Basically I am hoping to lose some weight and gain enough strength to be able to do a chin or pull up, at which point I will be doing those instead of curls.

This post has been edited by MoS. on Wed - Jan 6 2010 - 20:16:25

i think curls are > for biceps development.
i'd recommend doing shoulder exercises and possibly rows (for your back) if you're looking to do chins. biceps matter but for chin-ups they aren't the be-all and end-all unless you're doing underhand grip all the time on the chins. but biceps curls alone will probably give you the strength you wants for chins. i really like doing chins but they're difficult as far as upper body movements without weights go.

Friday - 1 / 8 / 2010
PM - Lifting
Squat: 5x5 @ 135
Bench Press: 5x5 @ 95 (10 leg raises laying down on the bench in between sets, total of 40)
Bent-Over Barbell Rows: 3x5 @ 65
Overhead Tricep Barbell Extension: 3x10 @ 45

This post has been edited by MoS. on Mon - Jan 11 2010 - 16:03:50

Going up 5 lbs in squats and 10 lbs in deadlifts for the next week.

Monday - 1/11/2010
PM - Lifting
Squat: 5 x 5 @ 140
Overhead Press: 5 x 5 @ 65
Deadlift: 3 x 5 @ 145
Dips: 3 x 5 (Note: Handles are extra fat, better for forearms, [etc]; you would also laugh if you saw the arms rattle when I am on them, difficulty increased)

Can't seem to get motivated to do cardio even though I may or may not having a friend in town in a few months. Also not doing other real world stuff, so I am guessing it's the ridiculous cold snap we are having + WoW.

Also have a pair of Captains of Crush grips (smallest ones) that I am going to just try to use when I remind myself to (sitting on top of my computer desk).

You can add 10# weekly on squats safely, don't be a pussy.
5 on bench is normal.

Increasing 5 lbs every 3 lifts on bench, press, [etc] puts me at every 2 weeks of working out.

Increasing 5 lbs every week on squats would put me up to 295 lbs (not that I will even be able to lift that much) by the 2nd week of August, I see no reason to do 10.

Get stronger.

Just ran (what equates to .7 mile). I had to take some stops and walk, I feel right now like I am going to fucking die.

This is the most aweful feeling ever.

Coughing alot, this must be the years of only "smoking when drinking" catching up to me.

Dude you are worst then my fatass. I thought me being able to run 2 miles before I felt like shit was bad.

I honestly do not see you getting to a 295 squat m8 just for the reasons you will hit a plateau and it will become difficult/impossible to continue to linear progress continuously from now until august

I think I just hit a limit on bench and I have been using linear progression since september, going to have to see how friday goes

I'm only posting that because he said to increase weight faster, which I think is unnecessary.

These threads aren't for negativity either.

IIRC you don't drink, smoke, or do anything really. And you're younger.

Good point. I didn't mean to be mean or negative moxxy.

you're doing way too much in one day imo...hockey and all 3 major lifts is lol, you're either going to kill yourself or start cheating

Going to play hockey on off days from now on, already thought about that.

Been lifting pretty well for 2 months now, don't show any progress physically, I've also gained weight (I don't think that's a good idea).

I have no dieted or done any cardio, going to just finish the 12 weeks of lifting, hope to get a job, and then figure out if I should try to just bulk (keep getting stronger) or cut (because I'm fat enough already).

I should post some pictures.

Cardio is good for you, may as well add it. Diet is half the battle, so that may be why you're not seeing a lot of visual progress. Ask questions and find stuff out to make sure you're doing it right m8

I could easily design a meal plan, actually John can tell you, he's seen it. I have plans for 2000, 3000, 4000, 5000 calorie a day diets (normally same meals, portions just scaled higher).

I feel that my overall lack of self esteem leads to me feeling more lethargic, I feel I should have more energy than I do.

I don't really know if what I am doing is physically demanding enough or not, I only do 4 lifts a work out. I was figuring that the KISS method would work best for beginning (mainly so I didn't get burned out and quit).

I started in september with basically ripptoes 5x5 program and until my injury I had gotten to the point I was not making any real gains so to say...

When I was first starting for the first month or two I did not feel it was physically demanding enough but stuck through it since its a slow process not a quick fix...maybe try something like that and then add some high intensity biking or something?

if you aren't pushing yourself then you won't get stronger

if you are then weight gain is normal

basically if you want to get thin do cardio, if you want strength lift

You should look more into your comment about your self-esteem. Maybe the issue isn't just self-esteem but depression, anxiety etc; that is, it could be something more specific and somethign that could be changed by changing habits or behaviour (sleeping more, sleeping at the right time, getting rid of the wrong type of friends, dealing with old stuff in your emotional closet, etc).

But either way, cardio and adding intensity to your workouts (without hurting yourself, nn to go nuts yet) could be what you need. I like getting athletes that I train to work on balance, core stability, and agility, not only because it has HUGE performance benefits but it's somethign that's "easy" in some ways and which also shows people pretty quick improvement. That is, it's also a confidence booster and it can make exercise more fun. Try to have more fun when you exercise, because maybe it will get you some bonus energy

You are a Personal Trainer?