Justy

Gym routine standard:
Squat 3 x 10 reps
Bent row 3 x 8 reps
Bench press 3 x 8 reps
Military press 3 x 8 reps
SLDL 3 x 8 reps
Barbell curl 3 x 8 reps

Going to do this 3 times a week. Progressively adding weight.

MY BODYBUILDING EXPERIENCE

Late 2009:
Height: 188cm
Age: 19
Bodyweight: 67kg
Total mass gain to date: 0kg
Max Dead lift to date: 60kg
Max Squat to date: 60kg
Max Bench press to date: 60kg

Beginning 2011:
Height: 188cm
Age: 20
Bodyweight: 89.6kg
Total mass gain to date: 22.6kg
Max Dead lift to date: 140kg (+80kg)
Max Squat to date: 112.5kg (+52.5kg)
Max Bench press to date: 100kg (+40kg)

Mid 2011:
Height: 188cm
Age: 20
Bodyweight: 93.0kg
Total mass gain to date: 26.0kg
Max Dead lift to date: 180kg (+40kg)
Max Squat to date: 140kg (+27.5kg)
Max Bench press to date: 110kg (+10kg)

Mid-late 2011:
Height: 188cm
Age: 21
Bodyweight: 100kg
Total mass gain to date: 33.0kg
Max Dead lift to date: 190kg (+10kg)
Max Squat to date: 180kg (+40kg)
Max Bench press to date: 115kg (+5kg)

Minimum Goals By 2012
Max Dead lift: 180kg - Accomplished/Exceeded by 10kg
Max Squat: 130kg - Accomplished/Exceeded by 50kg
Max Bench press: 130kg - 15kg off.

Me at 84kg on 13/2/13

jchen

you should include weights big fella.

no harm meant by my post.

welcome

Kurt

Chuck up your max current lifts.

Justy

No problem - cheers. Yesterday was the last session of my previous routine. I'm starting this routine tomorrow & thought I'd get the thread started.

Added to first post.

Justy

Gym routine, Friday 13th May, 2011:
Squat 3 x 8 reps of 105kg
Bent row 3 x 8 reps of 60kg
Bench press 3 x 8 reps of 80kg
Military press 3 x 8 reps of 40kg, 40kg, 35kg
SLDL 3 x 8 reps of 100kg
Barbell curl 3 x 8 reps of 35kg

Side note:

• I dropped weights a tiny bit as per usual (for my first official day of this routine) to be able to accomplish 8 reps for each set. Didn't want to hit 3rd set and get less than 8 reps.
• Unfortunately, my military press had to drop down 5kg on the 3rd set to be able to reach 8 reps. Will start on 30kg for all 3 sets as of Monday.
• I hit 8 reps on every exercise, even though I had to drop weight on 3rd set of Military press.
• I aim to go up weights gradually, without a spotter, ever.
• Considering dropping squat weight to 100kg to be able to achieve squatting it with proper form 3 times a week (as of next Mon, Wed, Fri).
• This routine, surprisingly gave me more endorphins than my usual routine - I feel great!
• FML - I thought the routine was 8 reps for squats. I'm definitely dropping to 100kg starting Monday to get 10 reps of each set.

Questions:

• I hit 8 reps on every exercise, should I up the weight because of this, or do it Mon, Wed & Fri next week before upping it? I don't want to get ahead of myself and hit fail on a set. Aiming for 3x8 no matter what.
• Should sets stay the same weight, or should they go up per set by minimal amount?

Justy

Gym routine, Monday 16th May, 2011:
Squat 3 x 10 reps of 100kg (-5kg, +2reps)
Bent row 3 x 8 reps of 65kg (+5kg)
Bench press 3 x 8 reps of 80kg
Military press 3 x 8 reps of 35kg (-5kg)
SLDL 3 x 8 reps of 110kg (+10kg)
Barbell curl 3 x 8 reps of 35kg

Side note:

• No spot.
• Weights adjusted perfectly to get into this routine.

Kurt

In regards to Military Press are you doing it standing?
i.e.



In regards to no spot, why is this?
You can have a spotter just aslong as they don't touch your 'bar'.
A spotter is only there so if you are going to fail you do not die.

Justy

I'm doing Military Press sitting. The routine didn't really cover whether or not it should be seated or standing Military Press.

In regards to spot, I had a spotter standing behind me, but I told him not to touch the bar unless I was going to fail - I didn't fail, and he didn't touch the bar. Win-win.

The Hamburgler

Real men train without spotters, fail horribly and post the resulting video on YouTube

btw any reason why you think/want to improve bench 30kg and squat only 17.5kg? There's ALWAYS more potential room for improvement in your squats than your bench press.

__________________
My Training Log

ps it's Graham - not Graeme

bro

Strong bench... we've got the same squat and deadlift but my bench is like 30kg less lol.