Bench Press
135x8
145x5
165x5
175x4
175x3
135x8

Power Clean
100x5
115x5
135x3
155x3
170x3

Bent-Over Rows
95x8
135x5
145x5
155x5
135x7

Military Press
80x8
115x5
135x5
140x2

Superset:
Barbell Curl
65x12
80x12
85x7

Dips
1x12
1x10
1x6

Deadlift
135x8
185x5
205x5
230x5
255x5
275x3

Front Squat
135x8
145x5
155x5
135x5

Jumping Squats (holding 25 lb. plates)
5x5

Last time I did a set of front squats at 165x5 and felt I could have done more...today I BARELY got up the 5th rep for my set at 155--hopefully it was just becuase I was already fatigued from the deadlifts.

Repitition/Speed Bench Press
115x24
115x18
115x18

Bent-Over Barbell Row
80x10
115x10
135x5
145x5
155x5
155x3(.5)
115x8

Chin-ups (on the 2x6 deck cover joist)
1x5
1x5
1x4
1x5

Wobbly Rotted Sawhorse Dips
1x10
1x7
1x8

Military Press
115x8
135x4

Bent-Over Lateral Raises
20x12
20x12

Barbell Curls
65x12
75x10

I don't know why my military presses were so much weaker than last time. I think I was using a more narrow grip, so I think that may be why I didn't come remotely close to my last military presses. Dips were weaker than last time obviously because last time my triceps and chest were fresh.

Front Squat
95x10
135x5
155x5
155x5
165x5
135x5

Romanian Deadlift
165x12
185x8
205x6
215x8

Bulgarian Split Squat (holding 25 lb. plates)
1x10
1x6
1x8

Lateral Raises
20x15
20x12
20x9

Superset:
Dips
3x10

Barbell Curls
55x15
75x12
75x10

Didn't officially workout today, but I did practice power cleans throughout the day with light weights (65lbs and 115lbs). I'm going to do a real workout tomorrow, so hopefully what I did today will not affect me too much.

Power Cleans
115x5
135x5
155x3
165x3
165x3
135x3

Bench Press
135x5
155x5
175x4
175x2-3

Military Press
115x8
135x5 PR
135x5
150x0

First time doing power cleans (maybe except for sophomore year of high school)....they'll take it out of you. I was dead tired for my other exercises.

Note: Apparently I thought I lifted more in the Military Press last time. After scrolling down I realize I actually set a PR!

Front Squat
135x5x5

Deadlift
185x5
205x5
235x5
250x4
205x5

Bulgarian Split Squat (holding 25 lb. plates)
1x10
1x8
1x6

I miss my school's rec center.

Bent-over Rows
95x10
115x6
125x5
145x5
155x4

Bench Press
115x6
135x5
155x5
165x5
175x5

Dips
2x10
1x7
1x10

Military Press
95x8
110x6
135x4

My first workout at home. Its kinda screwed up, but I should get more efficient as time goes on. I did my dips on two rickety saw horses, so I think that might be why they were so bad.

Note: Thursday night, after I opened my weights, I tried to see how much I could deadlift...even though I had already had that lower body workout that morning. Anyways, I really surprised myself and was able to pull 285 lbs.

Squat
135x5
155x5
185x5
205x5
225x4
135x5

Romanian Deadlift
135x10
155x8
185x8 PR
205x6 PR

Bulgarian Split Squat (holding 25 lb. dumbells)
1x10
2x8

Chin-ups
1x6
1x5

Dips
BW 1x12
BW 1x10

Last work out at school, before I go home for Christmas break. I hope to get a good barbell set so I can continue training over the break, and have set a goal to squat 250 lbs. for 5 reps by the time I get back to school.
Disappointed I didn't set a record in squat, though I at least matched my last time. This time I didn't have a spotter. I maybe could have gotten one more rep, but it was iffy. Even if I could of, doesn't mean I did, and doing is all that matters.

Morning weight: 186.0 lbs.

Dumbell Bench Press
50x8
60x5
65x5
70x5
75x5
80x4 PR
80x2

Dips
BW+30
1x8
1x6
2x5

Bent-Over Rows
90x10
110x10
125x8
145x6 PR

Barbell Shrugs
145x10

Lateral Raises
20x10-12
25x8

Alternating Dumbell Curls
30x10

Leg Raises
2x12

Morning weight was 186.5

Squat
135x5
155x5
175x5
185x5
205x5
225x4 PR

Romanian Deadlift
135x10
155x8
185x6
195x4 PR

Box Jumps
1x5 (24-30" box I think)
6x5 (about a 36" box I think)

Felt weak on the squat and thought today was going to be a bad effort. The 205 set felt heavy, and I was thinking I couldn't even get up 225. I decided to go for it anyway, and ask for a spot from a guy that worked there. I guess it was the spot that gave me more confidence, but I busted out 4 reps with good form. I'm even a little disappointed I didn't go for 5. Regardless its one more rep than I did Friday.

Weight: 185.5 lbs.

I've neglected to post my morning weight so far. I usually forget and eat or something before weighing myself. This morning I woke up hungry and dehydrated, so I figure this is about as low as my weight can get. I weighed 187 after a glass of water and my bowl of oatmeal. At the beginning I believe I was weighing in the low 170's, so I think it's safe to say I've gained a good 10-15 lbs. of mostly muscle. My pants seem to fit the same around the waist, the body fat on my belly has only gone up slightly, and I'm a lot stronger than I was.

Squat
135x5
155x5
175x5
185x5
205x5
215x5
225x3 PR

Romanian Deadlift
135x10
155x10
175x8
185x6

Step-ups (holding dumbells; using approx. 18" box)
40x10
45x8
45x6

Grip was the biggest limiting factor on the step-ups. If I do those again, I'll have a barbell on my back because my grip really limited me. Squat still sucks horrifically, but I'm improving.

I actually witnessed the same guy that told me they had a no deadlifting policy actually help a guy carry a barbell over to the side, set it on the floor, and watch the guy do deadlifts (the idiot was doing the 300 workout). Needless to say I was pissed. I decided to not say anything, since I was already almost done with my workout. Next time I'm doing legs in there while he's working I'm doing them, and if he says anything I'm gonna bite his head off.

Repitition Upper Body

Dumbell Bench Press
55x21
55x16
55x13

Chin-ups
1x6
2x5
1x3 or 4

Dumbell Rows
55x10
60x10
65x8

Military Press
95x10
115x6
115x4

Not all that great of a workout. I felt pretty weak. I knew something was gonna happen when I could only get 13 up on my last set of dumbell bench press. I strained a muscle in my neck (spleenius) when I did military press. That cut the workout a little short.

Dumbell Bench Press
50x6
60x5
65x5
70x5
75x5
80x3 PR

Dips
4x12 PR

Superset:
Bent-Over Barbell Rows
95x12
115x8
115x6
115x8

Bent-Over Lateral Raises
20x12
20x10 or 12
25x8
25x8

A short workout...it took more time than I expected. Set PR on dumbell bench press, hopefully I can do 80 for 5 reps next time. Also increased my reps in dips by 1 per set. Was really disappointed in my rows. I have done more weight than that before, I just was having trouble getting it up. Maybe it was because I superset them with bent over lateral raises. I won't do that next time, and see how I feel. The weights of the rows are assuming the bar weighs 25 pounds.

Vertical Jumps
8x3

Bulgarian Split Squat Jumps
BW 2x8
BW 2x6

Abdominal Circuit
Sprinter sit-ups x20
V-ups x20
Toe Touches x20
Hip Thrusts x10

Didn't want to go do a really intense lower body workout again so soon, but I also couldn't stand not doing anything today, so I kinda got creative and did a short plyometrics type workout in my apartment instead. It doesn't look like much, but it was more intense than it looks. Thats still not much ab work though.

Lower Body

Squat
135x5
155x5
175x5
185x5
205x5
215x5

Romanian Deadlift
135x12
155x10
175x8
185x6

Bulgarian Split Squat
20x10 (This set was actually BSS Jumps, and I about died)
25x10
25x6 (I know, I'm a pansy)

Ab Leg Raises (on that Leg raise thing)
2x10

Chin-ups
BW 4x5

Back at the apartment I did a (very) short ab circuit.

Well I'm happy with a workout for a change. The first two sets of leg raises were actually superset with my first two sets of chins for no other reason then to save time. Actually set a personal record with squats, increasing by two reps. Any progress at all is good by me after not squatting for like 2 weeks. I'm still terribly weak in the squat. Bulgarian split squats aren't even remotely close to being as easy as they look. I'm going to have to start doing abs on off days or something, because I'm really lazy after a workout and neglect them severely...which is gonna change. Chins were just to get some extras in cause I suck at them.

I keep toying with the idea of doing Joe DeFranco's Westside for Skinny Bastards program. I either need to stick with what I was doing before, or go along with the program cause the past two workouts I've been doing some kinda in between thing and I'm not happy. WSFSB has a max-effor upper body day and a repetition upper body day, and I decided I'd (sort of) try the repetition thing for a work out, hence the lighter weight and high reps for my dumbell bench press...

Dumbell Bench Press
55x20
55x17
55x16

Seated Cable Row
65x12
77.5x12 The weights used for this are appox. I don't really remember exactly.
112.5x10
125x8

Dumbell Shrugs
65x10 or 12
65x15
65x10

Seated Dumbell Shoulder Press
30x12
40x10
50x8

Hammer Curls
25x12
30x10
35x7

I'm not happy with that workout, though I guess it's better than no workout at all. Going home for Thanksgiving threw me all out of whack. I've done way more isolation movements these past two workouts and I've been all about the more compound movements. Somethings gonna change. Still making progress every workout though, so I'm happy. Can't wait to squat on Friday. Where's the abs you say? Don't worry, I'll do some sort of ab circuit after while...maybe even tomorrow.

First time seriously working out since getting out for Thanksgiving break. I really wanted to squat yesterday, but I had a project due and I didn't have time. I don't feel right doing two chest dominant upper body workouts in a row so I'll have to try to find somewhere to get an extra lower body day in since that's what I'm trying to focus on.

Dumbell Bench Press
55x5
65x5
70x5
75x5
75x4

Dips
4x11

Bent-Over Barbell Rows
95x12
95x10
105x8
115x6

Cable Triceps Pushdown
50x15
70x10
70x7

Bent-Over Lateral Dumbell Raises
20x12
20x10
25x8

Standing Alternating Dumbell Curls
25x12
30x10
35x7

I don't know what the heck I was doing. I've never done that many arm isolation exercises like that before. Despite feeling really weak and being extremely lazy over Thanksgiving, I did set a personal record on the dumbell bench press and I increased each set of dips by 1 rep.

Short and sweet.

Dumbbell Bench Press
50x6
55x5
60x5
65x5
70x5 PR
75x4 PR

Dips
4x10 PR

Cable Ab Standing Crunches (I guess thats the best way to describe it)
80x15
90x12
100x9

Cable Triceps Extensions
60x10
70x8

Today was very short because I worked out yesterday and I will tomorrow before I go home for Thanksgiving break, so I didn't want to kill myself with too much volume. ...plus Monday Night Football had started. I would have done more and a better job on triceps extensions, but doing that ab work before was a mistake and hindered things a bit. Set personal records on the dumbbell bench press and dips. Last Monday, before I started this journal I could only do 70x3 and couldn't even get the 75 up for a single rep. Dips I could only do 4x8, so I increased my reps in each set by 2. Not bad I guess.

I went and lifted today, and it was pretty different than my usual workouts. Since it was my fourth of the week I decided to just use it to focus on some things that I consider weak points. The back is almost 100%. I just had a little stiffness waking up this morning. For it to hurt as bad as it did, it sure did recover quickly.

Squat
135x5
155x5
175x5
185x5
205x5
215x3

Seated Dumbell Shoulder Press
40x10

Military Press
90x6
110x6
110x5

Lateral Raises
20x12
20x10
22.5x8

Bent-Over Lateral Raises
20x10
22.5x8
22.5x?

Note: The rep numbers of the lateral and bent-over raises is the best I can remember.

Assisted Pull-ups
40 lbs of assistance
10
8
6

The lift I'm concerned with and focusing on the most is the squat. I consider my squat to be pretty pathetic. But I did set a personal record for squats today so that makes me happy. I actually think I could maybe do more, but I always hold back...even though I'm squatting in a squat rack I don't want to make a loud crashing noise if I have to abort. Also I'm squatting deeply for the most part I think (parallel to below parallel). Most people think they're going parallel when in reality they only going about half way down, and then they say they can squat that much. I alway use a full range of motion on all my exercises.
I've also been concerned with my lateral and posterior deltoids, hence the raises. And my pull-up needs work. To be a 'not as serious although serious work out' today I'm happy with it. Now time to cook up some eggs and hashbrowns.

The beginning.

The purpose of this blog is to track my gains in strength over time. I'm not trying to make it entertaining or funny, I just wanted to start keeping track of what I did every workout, including weights used so I can track my progress. I'm doing this for me, but figured making it public would maybe make me want to make even more progress.


I've been active all of my life and have lifted weights in the past, but haven't in a long time. I have started lifting again consistently about 6 weeks ago. I've been lifting at 2 weight rooms at my university. I have been going an average of 3 times per week and playing racquetball on days off. I play racquetball for fun so aerobic conditioning isn't really the priority, just a secondary benefit.

My primary goals are to gain strength and and if I get bigger then that is a plus. I'm 5'10" and weigh around 182 pounds. My weight fluctuates during the day, so I will try to weigh myself in the mornings after waking up to get consistent readings.

I've been planning on keeping up with my progress, but I guess I'm starting now because I'm bored and have the time. I was planning on just using pen and paper, but just got the idea to use a blog and went with it. If I described my strength level I would have to say I'm a weak little pansy or maybe little girl-esque. I have been lifting for 6 weeks now and have made progress though. I re-discovered how much I like lifting weights and immediately look forward to my next workout.

I did lift today, and everything was going well til they made me quit doing Romanian deadlifts because of their 'no deadlifting' policy, which is complete crap. They said it was so the floor didn't get messed up, and even though I wasn't doing true deadlifts and only doing RDLs (where the weights don't even touch the floor) they still made me stop. The weights are coated with rubber so how the hell are they really gonna mess up the floor? It wasn't the guy's fault, he said he usually looks the other way but his boss came and told him to tell me to stop. Well that puts a kink in things since the wellness center (where the football players lift) is now closed to students (so I heard) and thats the only place they have those deadlifting mats. I'm going to raise some hell and get them to either let me use the wellness center or get a mat for the rec center. To make matters worse I pulled or striained a muscle really badly. I came back to my apt and layed flat on the floor for awhile and couldn't get up. Anyways, so the workout started out good but got bad real quick. I hate to start this on such a bad workout since I've been doing so well lately, but you have to start somewhere and it might as well be the bottom.

Lower Body
It's been awhile so I'll try to remember my exact weights.

Back Squat
135x5
155x5
165x5
175x5
185x5
205x3

RDL
145x6
caught

Dumbell RDL (these are fine, but barbell RDLs are against policy...what a load of crap)
65x6
70x5 POP!!
The back strain wasn't because of the weight (it felt really light), its because I lost my form and rounded my back close to the top of the movement. I think it was because I wasn't used to using dumbells for this exercise. I was still disappointed in myself because I try to do every rep with as perfect form and weight control as possible.

Seated Leg Curl
90x10
100x?
This was just to try to not have my entire workout ruined, but I only halfway tried cause I'm not a huge fan of the exercise and my back hurt, so I just went home.

What a terrible first workout to post, but oh well, I couldn't do anything about it. I know one thing though...they will let me deadlift one way or the other. Sorry for the bad grammar and run ons.

I can't wait to redeem myself.