top of page

Tracking Progress

             ** The purpose of this page is to give you an idea of the type of progress you should experience while doing  the workouts. You will notice that there are good days and bad days but progress is consistent.

​

Legs (Saturday, May 25, 2013)-Z

​

Warmed up doing a few squats with no weight, a few squats with 135, a few squats with 225, and a few squats with 315



Squats: 365-10, 385-8, 395-8

           **Legs started shaking after the first set-wish I hadn't taken so much time off legs

Leg Press-5 plates on each side-10​, 6 plates on each side-10, 7 plates on each side-10, 7 plates on each side-10

Hamstring extension-80 lbs-10, 80 lbs.-10, 90 lbs. -10, 90 lbs-10

Jump Lunges-4 sets of ten

Seated Calf Raises: 4 sets of 20 with 180 lbs.



Biceps (Friday, May 24, 2013)-Z

​

Warmed up my shoulders by swinging a 10 lb. plate



DB pyramid alternating bicep curl: 40-8, 45-8, 50-8, 55-8, 60-7/8, 55-7/8, 50-8, 45-8, 40-8

           ** Couldn't finish my sets at the top of the pyramid-had a friend spot me, biceps were pretty dead after this

Curved Bar Reverse curl-4 sets of 10 at 80 lbs.​

Weight-Assisted Chin-ups-10 at 40 lbs, 10 at 25 lbs., 6 with nothing, 10 at 25 lbs.

Seated Half-up, Half Down, Full bar curls-4 sets of 10 at 42.5 lbs.







Ticeps (Thursday, May 23, 2013)-Z

​

Warmed up my shoulders by swinging a 10 lb. plate



Close Grip Bench: 245 lbs-10, 265 lbs.-8, 275 lbs.-8, 290 lbs.-6

           ** Hand is starting to heal. I was able to bring my grip back in to where it used to be (hands about 8-10 inches apart)

Curved Bar Bench Press-10 reps with 180 lbs, 8 reps with 200 lbs, 8 reps with 220 lbs, 6 reps with 225 lbs.

Weighted Dips-10 with 90 lbs,, 8 with 100 lbs, 8 with 140 lbs, 6 with 150 lbs.

Rope Pull-downs superset with Behind-the-Back Bench Dips-10 reps with 72.5 lbs, and then 10 dips, rest, 3 sets of 10 reps with 80 lbs. and then 10 dips​

 

​

         **Saw a guy in the gym who was huge and very cut. Asked him about his diet. He said that he eats terribly but figures that if he can't eat whatever he wants, he isn't lifting hard enough in the gym. Made me laugh









​Chest (Monday, May 27, 2013)-Z



​Warmed up my shoulders by swinging a 10 lb. plate

​

Flat Bench: 335-6, 340-5.5/6, 345-3/4

           **Shoulder started to bother me during the first lift, I think I didn't warm up enough before starting my sets. First time this has happened in over a year. I moved my grip in even more and I think that threw off my weights. 

Incline Bench-265-6, 275-6, 285-6, 290-6 

Cable Undercuts-42.5-10, 50-10, 55-10, 57.5-10

Negative Pushups-4 sets of ten taking 6 seconds on the way down









​Back (Tuesday, May 28, 2013)-Z

​



Warmed up my shoulders by swinging a 10 lb. plate



Deadlift: 315-6, 335-6, 375-6, 405-6

           **First time doing deadlift in over a year. Very tiring.

DB Pushup Rows- 125-6, 125-6, 125-6, 125-6

Negative Pull-ups-​Took 6 seconds to let myself down and then exploded back up-w/o weight-4*6 (4 sets of 6)

Wide Grip Cable Pull-downs-200-6, 220-6, 220-6, 220-6









Shoulders (Wednesday, May 29, 2013)-Z

​

Warmed up my shoulders by swinging a 10 lb. plate



Military Bar Press: 225 lbs.-6, 235-6, 240-6, 245-6

Side DB raises: 55-6, 60-6, 65-6, 70-6

Bent Over DB flies: 65-6, 70-6, 75-6, 80-6​

Extended Close Grip Bar Raises superset with DB Shrugs:​ 15 reps with 60 lbs. followed by 20 shrugs with 50 lbs., 15 reps with 70 lbs. followed by 20 shrugs with 80 lbs, 15 reps with 80 lbs. followed by 20 shrugs with 125 lbs., 15 reps with 90 lbs. followed by 20 shrugs with 125 lbs.

 

​

      









Ticeps (Thursday, May 30, 2013)-Z

​

Warmed up my shoulders by swinging a 10 lb. plate



Close Grip Bench: 300 lbs-6, 305 lbs-6, 310 lbs-6, 315 lbs-6

​Skull Crushers superset with Curls Behind the Head superset with Close Grip Bench (all done with the curved bar): 6-6-6 w/ 165 lbs, 6-6-6 w/ 170 lbs, 6-6-6 w/ 180 lbs.

Bent-Over DB Tri Extensions (twisting the palm up at the end)-10 with 35 lbs., 10 with 40 lbs, 10 with 45 lbs., 10 with 50 lbs.

Overhead Rope Tri Extensions-10 reps with 72.5 lbs, 10 with 80 lbs., 10 with 85 lbs., 9 with 85 lbs.​

 

​

      





 

Biceps (Friday, May 31, 2013)-Z

​

Warmed up my shoulders by swinging a 10 lb. plate

Then warmed up doing a few reps with 35 lb. DBs



DB alternating bicep curl: 70 lbs-6, 75 lbs-6, 75 lbs-6, 75 lbs-6

Chin-ups-10 w/no weight, 6 w/ weight belt of 25 lbs, 6 w/ weight belt of 30 lbs, 6 with weight belt of 30 lbs.

Alternating Bicep Curl Machine-10 at 90 lbs, 10 at 130 lbs, 10 at 150 lbs.,  10 at 170 lbs.

Rope Curls-4 sets of 10 with 80 lbs.







Legs (Saturday, June 1, 2013)-Z

​

Warmed up doing a few squats with no weight, a few squats with 135, a few squats with 225, and a few squats with 315

Squats: 405-6, 405-6, 405-6, 415-6
Leg Press-7 plates on each side-6, 7 plates on each side-6, 7 plates on each side +20 lbs-6, 7 plates on each side + 40 lbs-6
Hamstring Curl Machine-230 lbs-10, 250 lbs.-10, 250 lbs. -10, 250 lbs-10
Calf Machine: 4 sets of 20 with 250 lbs.
​              ** Today my lifting partner leaned forward too much on squats and strained his lower back. You want to make sure that you are keeping your shoulders back, your chest forward, drive from your heels (not your toes), and look up.

​



​Chest (Monday, June 03, 2013)-Z



​Warmed up my shoulders by swinging a 10 lb. plate

​

Flat Bench: 335-7, 345-5, 355-5, 380-2.9/3

Decline Bench-275-7, 315-5, 325-3/4, 330-5

   **First time doing Decline Bench in a long time. Felt a bit awkward but got better with each set. Normally decline should be much heavier than flat bench 

Cable Undercuts-57.5​-8, 67.5-5, 67.5-3/4, 65.7-3

Negative Pushups-4 sets of ten taking 6 seconds on the way down









​Back (Tuesday, June 04, 2013)-Z



​Warmed up my shoulders by swinging a 10 lb. plate and warmed up legs by doing jump squats

​

Dead Lift with shrugs: 405-7, 425-5, 435-5, 460-3

  ** continuing to focus on form and ease back into deadlifts. Didn't use wrist straps or a belt and lower back didn't feel it at all

Pull-Ups-w/35 lb. weight-7, with 45 lb. weight-5, with 45 lb. weight-5, with 55 lb. weight-3

Single Arm Corner Bar lat row: 7 with 160 lbs, 5 with 160 lbs, 5 with 160 lbs., 3 with 165 lbs.

Cable Pull-Downs with lat handle bar-220-7, 225-5, 240-5, 245-3

Cable Pull-Downs with V-Handle superset with seated cable lat flies-4 sets of 7 with 200 lbs. on the v-bar and 35 lbs. on the seated cable lat flies 









Shoulders (Wednesday, June 05, 2013)-Z

​

Warmed up my shoulders by swinging a 10 lb. plate



Alternating Dumbbell Press: 105 lbs.-7, 110-5, 110-5, 100-5

 **while one arm was pressing the weight, the other arm was locked straight up

Standing DB flies-50-7, 55-7, 55-7, 55-7

Side DB raises: 55-7, 60-5, 60-5, 60-5

Jump Rope for 60 seconds

 ** struggled with this-shoulders were exhausted

Extended Close Grip Bar Raises superset with DB Shrugs:​ 20 reps with 90 lbs. followed by 20 shrugs with 125 lbs., 20 reps with 90 lbs. followed by 20 shrugs with 125 lbs, 20 reps with 90 lbs. followed by 20 shrugs with 125 lbs., 20 reps with 90 lbs. followed by 20 shrugs with 125 lbs.

 

​

      









Triceps (Thursday, June 06, 2013)-Z (weighed in at 260 lbs today-I have put on 20+ lbs. of

muscle since starting to lift again 3 months ago)

​

Warmed up my shoulders by swinging a 10 lb. plate



Close Grip Bench: 315 lbs.-7, 325-5, 335-3/5, 340-3

 **lost focus on my 3rd set, bounced off my chest and lost all momentum

Behind the head skull crushers extended out 45 degress with curved bar-80-10, 90-10, 100-10, 110-10​

Weightless Dips with 5 negatives in the middle of the set: 20, 20, 20, 20

EExtended Rope Front Tri Extensions superset with behind the back tri extensions:​ 10 reps with 50 lbs/ 10 reps with 40 lbs; 10 reps with 50 lbs/10 reps with 40 lbs; 10 reps with 60 lbs/10 reps with 40 lbs; 10 reps with 60 lbs/10 reps with 40 lbs.

Standing Bare Cable Vertical Tri Extensions: 20 lbs-10 each arm * 4 sets

 

​

      









Legs (Saturday, June 08, 2013)-Z 

​

Warmed up doing a bunch of jump squats, squats with 135, 225, and 315.



Squats: 415-7, 425-5, 435-5, 450-3

Deep Hip Sled-10 with 12 plates, 10 with 12 plates, 10 with 14 plates, 10 with 16 plates

Weightless  Alternating Jump Lunges:​ 3 sets of 20

Hamstring Curl Machine:​ 10 reps with 190, 10 with 190 lbs., 10 with 190, 10 with 190 lbs.

Curl Machine: 4 sets of 20 with 270 lbs.

 

​

      









Chest (Monday, June 1o, 2013)-Z 

​

Warmed up by swinging a 10 lb. plate and then doing a few reps at 135 and 225.



Flat Bench: 315-5, 360-5, 365-5, 370-3/4

Deep Hip Sled-315-5, 325-5. 330-5, 335-5

Decline Sit-ups with a 60 lb. db held 6 inches above my pecks-all the way up and then half way up-turn side to side to side to side-​4 sets of 10

Negative Pushups-4 sets of 8

 

​

      









Back (Tuesday, June 11, 2013)-Z 

​

Warmed up by doing several jump squats.



Dead Lift: 405-5, 460-5, 465-5, 470-5

Weighted Pull-ups-5 reps with 45 lbs,  5 reps with 45 lbs, 5 reps with 45 lbs, 5 reps with 45 lbs

Barbell Rows-​245-10, 240-10, 255-10, 265-8​

Wide grip cable pull-downs superset with cable lat rows- 5 reps 240 lbs/ 5 reps 220 lbs., 5 reps 240 lbs/ 5 reps 220 lbs., 5 reps,  240 lbs/ 5 reps 220 lbs., 5 reps 240 lbs/ 5 reps 220 lbs.

​

      









bottom of page