Strength I

Workout A3
****ty

Workout A2
Squat
195 (+10)
225 (+10)
205 (5reps) (+10 -1 rep)
235 fail 225 success (+0)
185 9 reps (+10 -1rep)
165 14 reps (+10 -1rep)

Bulgsplit
20 (+5)
Stepups
20 (+5)
 
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Who are you again? lol
 
so here's my plan.

I've cut alot of fat in the past year, but i'm in need of putting on some muscle (as you can probably tell from the numbers I've put up). Therefore, I'm gonna finish out strength I and II until summer starts (june anyway). THen I'm going to do all 3 Fat Loss Programs in NROL during the summer and shed the rest of the fat (Hoping to get to 10~11%) and then start a bulk again (clean bulk) when school starts back up. And hopefully, I'll enjoy my senior year as the only year in school that I was truly fit.

BTW
I qualified for national merit scholar the other day. 50,000 kids out of 1.5 million that take the PSAT make it.
 
B3
NIIICE

Bench
145 (+5)
180 (+15)
150 (+5) barely made it
170 (0)
135 9 reps (+5)
BO Row
125 (0)
165 (+10)
135 (+10)
160 (+5)
125 (+10)

Pullups
BW x10 (+1 rep)
BW x8 (0)
Shoulder press
45s (0)
45s 8 reps (+1 rep)

forearm stuff too not worth mentioning
 
Workout C3
Deadlift
205 (+10)
245 (+20)
215 (+10)
245 (0)
back was startin to feel weird, so I stopped, (not cuz i'm being a *****, I have stress fractures in the spine...)

So, I did some practice with full squat
80x10
115x6
135x6

all pretty easy, i tihnk i'll start full squat next workout A4 just for kicks
it'll be less weight since more ROM, and therefore better for my back, so it can't be too bad.
 
good idea tony.

Workout D4
So I already feel me getting used to the programs and making slower gains. Good thing it's about time to change.

Pullups
BW +20x6 (+7.5)
BW +45x1 (+5)
BW +20x6 (+7.5)
BW +50x1 (didn't quit get chin over bar...)
BW +5x10 (+2.5)
Military Press
90x6 (0) (I read the wrong date and so I didn't start with 95...)
125 fail 120 fail 115x1 (-5) gay...
100x6 (+5)
115x1 (+5)
85x10 (+5)

DB Row
60sx7 (+1 rep)
60sx7 (+1rep)

DB Bench
65sx6 (0)
65sx6 (+2.5s)

I hope I don't gay up Bench day.
I'll prob do 150 for first set of 6, and then go for 185 on the max and just let the rest go from there. I just want to hit 185 max at the end of Strength I and hopefully 195 by the end of Strength II
 
Workout A4 kind of

FULL squat

155x6 easy as hell
195x1 decent easy
165x6 easy
205x1 decently easy
165x10 moderate
155x8, lame

Yeah, I didn't go too high because I had no idea how much I could do, and I have extreme paranoia of breaking my knees (yes i know i'm not actually more likely to break my knees, but breaking mental paranoia is hard alright?)

anyway also for fun
bulg split squats
35s each handx5 for 2 sets
 
Just a few days away from moving on to STrength II I'm going to post overall progress here.

all units are in lbs. BW stands for body weight

Workout D (I started with D... dunno why)
INITIAL
Military Press
75x6
105x1
85x6
105x1
65x10

Chinups
BWx6
BW+25x1
BWx6
BW+35x1
BWx8

DB chest press
55 each handx6
55 each handx6
DB row
55 each handx6
55 each handx6

HIGHEST ACHIEVED
Military Press
90x6 (+15)
120x1 (+15)
100x6 (+15)
115x1 (+10)
85x10 (+20)

Pullups
BW+20x6 (+20)
BW+45x1 (+20)
BW+20x6 (+20)
BW+45x1 (+10)
BW+5x10 (+5 and 2 reps)

DB bench
65 eachx6 (+10)
65 eachx6 (+10)

DB row
65 eachx7 (+10 and 1 rep)
65 eachx7 (+10 and 1 rep)


Now for Workout A, I have only actually done 3 of these. Numbers will be low because of my back, which is the same reason I've switched to FULL SQUATS.
INITIAL
Parallel squat
165x6
185x1
175x6
205x1
155x10
135x15

I'm gonna skip the rest because they don't really matter

HIGHEST ACHIEVED
Parallel squat
195x6 (+30)
225x1 (+40)
205x5 (+40 -1rep)
225x1 (+20)
185x9 (+30 -1rep)
165x14 (+10 -1rep)
 
####ty workout, but w/e
first two are 6,1,6,1,10
second two as indicated
B4

BO Row
145 +20
175 +10
155 +20
175 +15
135 +10

Bench
150 +5
185 fail
155x3 (+5 -3 reps)
175 +5
135x8 -1 rep

GAY

Pullups
BWx11 +1 rep
BWx8

Shoulder press
50sx5
45x8

Other crap



INITIAL
BO ROw
115x6
145x1
125x6
145x1
115x10

Bench
135x6
160x1
140x6
170x1
115x10

Pullups
BWx7
BWx6

DB shoulder press/military
40 eachx8
45 eachx7

Highest Improvement
BO ROW
145x6 (+30)
175x1 (+30)
155x6 (+30)
175x1 (+30)
135x10 (+20)

Bench
150x6 (+15)
180x1 (+20)
150x6 (+10)
175x1 (+5)
135x9 (+20 -1 rep)

Pullups
BWx11 +4reps
BWx8 +2reps

Shoulder press
50 eachx5 +10lbs -3 reps
45 eachx8 +1rep
 
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i found out my deadlift form sucks, as such i'll be dropping the weight back down for STR II i cannot afford back problems again

anyway
I did
Deadlift
215x6
265x1
225x6
245x1

$$$$ form. MUST FIX IT
 
STrength II

FULL Squats
185x4
185x4
185x4
165x12

Replaced goodmornings with SLDL
115x8 OWW DAMMIT WTF?!
45x10

Lunges
25 each hand x8
for 3 sets

meh well, take it easy first workout ig uess
 
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why did you replace GMs with SLDL?
And do you do SLDLs the "real way" with legs straight, or do you bend them?
 
I hear what you're saying. Time is always an issue. Exams etc.

Good luck!

Karky I googled SLDL and a youtube video came up. nc9892 - that you?
 
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that's not me. Most people do SLDL with bent legs and pretty much like a romanian deadlift. Some say the difference is that with the SLDL you bend your legs and bend forward, and not pushing your hips back as much as with an RDL, IMO that would just be a variation of the RDL. SLDL (imo) = legs straight, not necessarily locked, but straight.
 
Workout B2

Bench
150x4
155x4
145x6 (should be 8)
125x12

BO Row
155x4
165x4
145x8
125x12

Db shoulder presss
50sx4
50sx1 left arm 4 right arm (weird i know dont' ask)
40sx12 both arms

Chinups
BW +25x4
W+25x2 should be 4
BWx8 should be 12

damn.

did some power shrugs, 185x10 3 sets, 185x8 1 set
 
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