Bushido: Living honorably physically, mentally, spiritually

I seem to have been screwing myself at the gym....

I haven't maxed Bench Press since high school, and hadn't ever maxed squats or deadlifts... so I took what I've been repping, put it in a calculator to see what my max should be with the fullest of intents on it being at least close. So I started with those weights at the gym, and did a max day (had my fiancee spot me, though I doubt she could drag the bench press bar off of me heh.... good in theory). Needless to say they weren't close, and I'm much stronger than I thought. So I need to start repping the correct weights. Anyways here were the results of max day....

Bench Press
200 lbs.

Squats
200 lbs.

Deadlifts
215 lbs.

Pull-Ups <-- Thought I'd add these in as well since I work them in my program
3

So now I'll proceed with my designed program for the next 6 weeks, steadily increasing weight, and redo a max day at the end. Here's my goals, not sure if these are under/over estimating but here's what they are:

My goals

Bench Press
225 lbs.

Squats
225 lbs.

Deadlifts
225 lbs.

Pull-Ups
10
 
Go for it brother. Since I am not wise enough ti give you sagely advice I leave you with this quote to keep you going strong!

"The best activities for your health are pumping and humping."
~Arnold Schwarzenegger
 
samurai1331 said:
So... exercise entry:

2.2 mile outdoor run
20:08:03 in MM:SS:mm
Click to expand...

Ran the same 2.2 mile run around the lake today... a little slower but nothing noticeable. This was probably resulting from going to the zoo today with my daughter and walking around for a couple hours, and having a little knee and shin pain. But all in all, good run...

2.2 mile outdoor run
20:40:76 in MM:SS:mm
 
Progress Tracking (weights are using Google 15 averages)
7/30/2008 Wt: 183.7 Waist: 41"
8/06/2008 Wt: 180.7 Waist: 40 1/4"
8/13/2008 Wt: 179.0 Waist: 40"
8/20/2008 Wt: 177.5 Waist: 39 3/4"
8/27/2008 Wt: 175.7 Waist: 39 1/2"

Seem to be losing about 1/4" off of my waist each week, not sure if that's average/good/great but I'll take it either way. Still working out and running, just got sick of putting every workout in here heh...
 
First Week, Minus Last Cardio Day

Still have one cardio/core day tomorrow but I'm going to put up the majority of this week so far, then add tomorrow when it's done.

Week 1 of 6

Day 1 - 8/25/08
Barbell Squats
8x135, 7x135, 4x145

Pull-Ups
3, 3, 3

T-Bar Row
10x45, 8x50, 6x55

Bench Press
8x145, 6x150, 6x155

Rotator Cuff Work...
Barbell Cuban Press
8x40, 8x40, 8x40

L-Lateral Raise w/Dumbbells
10x15s

Side Lying Abduction to 45 degrees
10x15s(2)

Low Pulley External Rotation
10x25(2)


Day 2 - 8/26/08
Back Extensions
10xBW(2), 8x(BW + 10)(2)

Medium Decline Crunches
20xBW(2), 15x(BW + 10)(2)

5 min. treadmill warmup & stretches
1 mile, 2% incline, 10:47min. <-- Had killer shin splints for some reason
5 min. cooldown & stretches

Day 3 - 8/27/08
Deadlifts
8x135(2), 6x145, 6x155

Pull-Ups
3, 3, 3

T-Bar Row
8x50, 6x55, 4x60

Bench Press
8x145, 8x150, 6x155, 4x160

Rotator Cuff Work...
Barbell Cuban Press
7x50(2), 5x50

L-Lateral Raise w/Dumbbells
11x10s

Side Lying Abduction to 45 degrees
10x10s(2)

Low Pulley External Rotation
10x25(2)


Day 4 - 8/28/08
5 min. bike warmup & stretches
7:30 min. on Cardio setting on bike, level 5
5 min. steady state elliptical at 7 resistance
10 min. elliptical HIIT (30 sec. @ 11 resistance, 60 sec. @ 6 resistance)
2:30 min. elliptical cooldown
stretches


Day 5 - 8/29/08
Barbell Squats
10x135, 8x140, 6x140, 4x145

Pull-Ups
4, 3, 3

T-Bar Row
8x55, 6x60, 4x65

Bench Press
8x150, 6x155, 4x160, 6x165 <-- Need to up my weight on this next workout

Rotator Cuff Work...
Barbell Cuban Press
8x50(3)

L-Lateral Raise w/Dumbbells
12x10s

Side Lying Abduction to 45 degrees
12x10s(2)

Low Pulley External Rotation
10x25(2)
 
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