AAAgent's training journal

[Quiksilver]

good to see you still going strong

keep it up

 

[AAAgent]

Thanks, Quiksilver. I will keep pressing on until I get close to these numbers.

My goals are 265lbsx5x5 squat
225lbsx5x5 bench
155lbsx5x5 Military press
380lbsx5x1 deadlift.


Monday

Squats
205lbsx5x5

Bench
175lbsx5x5 (added too much....oh well)

Bent over rows
155lbsx5x5

--

Wednesday

Squats
210lbsx5x5

Military press
100lbsx5x5

Deadlift
300lbsx5x1
--

 

[AAAgent]

Squats are killer for me. Sucks that my legs are so disproportionately weak.

Squats
210lbsx5x5

Bench
180lbsx5x5

bent over rows
165lbsx5x5

 

[AAAgent]

squats
215lbsx5x5

military press
110lbsx5x5

deadlifts
310lbsx5x1

 

[AAAgent]

I have, but since my legs were so weak (chicken legs before), I never got a good leg routine in. Started 5x5 to force myself to do legs everyday. The workout is getting so stressful leg wise, that I can't do it 3x a week anymore as my legs and back can't handle it.

Squats
220lbsx5x5

Bench
185lbsx5x5

Bent over barbell rows
175lbsx5x5 (messed up the weight again and went over 5lbs)

 

[AAAgent]

ugh....messed up my workout again. I've been messing up my weights and forgetting what i lifted previously....I failed in one of my lifts because I increased by 10lbs instead of 5lbs.

Squats
225lbsx5x5

military press
120lbs (should be 115lbs)5x3
120lbsx4x1
115lbsx5x5

Deadlifts
315lbsx5x1

 

[AAAgent]

This is probably my last day of 5x5....I'll take a break and go back to my regular workout as the squats are getting too heavy for me and straining my back way too much. This has however built a good foundation for my weak a$$ legs.

squats
230lbsx5x5

Bench
190lbsx5x5

bent over rows
180lbsx5x5

 

[AAAgent]

Switching up the routine now. I've noticed my body is accustomed to lifting 5 reps so when i try to go for 10, my muscles tighten up quickly, even for light weights.

Bench
135lbsx6
185lbsx6
205lbsx3
135lbsx10

Incline dumbbell flys
35lbsx6
35lbsx7
35lbsx8
35lbsx6

Tricep rope pulldowns
25lbsx6
35lbsx6
50lbsx6
25lbsx10

 

[AAAgent]

squats

135lbsx10
185lbsx8
225lbsx6

Military press

95lbsx10
105lbsx8
115lbsx4
95lbsx6

Dumbbell curls

40lbsx6
35lbsx6
30lbsx6
25lbsx6

pullups

bwx6x3

 

[AAAgent]

bench

135lbsx10
185lbsx8
210lbsx3
185lbsx4
135lbsx6

fly machine

155lbsx6x2
170lbsx6
185lbsx6

overhead dumbbell tricep raises
45lbsx10x4

 

[AAAgent]

pullups
bwx7x3

military press
95lbsx10
110lbsx8
120lbsx6
95lbsx6

leg press
140lbsx10
205lbsx8
250lbsx6
140lbsx6

dumbbell curls
40lbsx6
35lbsx6
30lbsx6
25lbsx6

 

[marmel75]

Current weight:
179lbs

My current max lifts:

Deadlifts
345lbsx1

Squats
225lbsx3x1

Bench
215lbsx1

Total weight of lifts:
785lbs

--

This is probably closer to 800lbs-820 but I haven't tried a max squat or heavy bench in over a month. The goal is to get to 900lbs.

All right brother, you are getting there...just to give you an idea of what you are capable of at your weight, when I weight 188 lbs about 2 years ago, I had a big 3 of 1,420 lbs...380 lb bench press, 475 lb squat, 565 lb deadlift.

 

[AAAgent]

haha thanks. What was your height?

I'm currently hovering around 186lbs @ 6'0.

 

[marmel75]

haha thanks. What was your height?

I'm currently hovering around 186lbs @ 6'0.

5'8"

 

[AAAgent]

Bench

135lbsx10
185lbsx8
215lbsx4 (not full reps)
205lbsx1
185lbsx5
135lbsx6

Fly machine
165lbsx6x5

Overhead double arm tricep curls
45lbsx10x5

 

[AAAgent]

bench
135lbsx10
185lbsx8
220lbsx3
205lbsx2
185lbsx5
135lbsx6

tricep rope pull downs
60lbsx6x3

dumbbell fly's
50lbsx8x5

tricep overhead dumbbell raises
50lbsx10x5

 

[AAAgent]

leg press machine
140lbsx10
205lbsx8
260lbsx6
205lbsx8
140lbsx10

Standing Military press
95lbsx10
115lbsx8
125lbsx4

Dumbbell shrugs
50lbsx8x5

 

[AAAgent]

Bench
135lbsx10
185lbsx8
225lbsx3
205lbsx4
185lbsx5
135lbsx6

Fly machine
170lbsx6x4
190lbsx1

overhead tricep curl
55lbsx10x5

 

[AAAgent]

Been constantly working out/hitting the gym.

Been doing this workout 3x a week just to motivate a friend to workout for 3 months. Each week, I add 1 rep to each exercise.

Started with this over 2 months ago.
5x6 burpees
5x6 jump squats
5x6 pushups

Currently at the below, 3x a week with 3 weeks left.

5x15 burpees
5x15 jump squats
5x15 pushups

Still squating 225 and benching 225 just to maintain strength while doing this workout. My legs are exhausted from all the jumping by EOW.

 

[AAAgent]

Took a break as my gf was staying with me for a month.

Squats
135x8
155x8
175x6

Latt Pull downs
140x6
160x6
180x6

Military press
45x6
65x6
85x6

supported row
45lbsx6
70lbsx6
95lbsx6