Zero to Hero Log

KeyserSoze

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Below will be my lifting log. I will be doing a Deadlift/Bench/Squat day sequence. My Bench and Squat numbers will start pretty low both due to a lack of lifting in a long time. I will also have to focus quite a bit the first few weeks on Squats to make sure I am using the proper form and not hurting myself by going down to quickly. Laugh at my Zero beginings and be humbled by my Heroic numbers when I achieve them.

I will also be working with my CoC#1 after workouts on Squat and Deadlift days.

My 1RM goals are as follows....
Bench 230 by year end
Squat 250 by year end
Deadlift 275 by year end ***Upgraded to 375***

Post any advice or thoughts on my workouts. I appreciate any and all advice.

*Edited since I haven't been doing cardio*
 
Well I got done with my lifts for today, a Deadlift and Shoulder day. My goals for year end will have to be adjusted for Deadlifts greatly, since when I posted that goal I wasn't looking at what I had been doing previously. You will see why below. I also increased the workout over what I had previously planned, so the planned will be on the left, and what I did will be on the right.

27July2006 Dead/Shoulder
.......................Planned.................Actual
Deadlift............5x(3x235)...............4x(3x235), 3x245
Goodmornings....2x(3x75)................3x75, 4x75, 5x85
Military Press.....3x40, 3x45..............5x45, 5x50, 4x50 (will do 5x(3x50) next)
Sidelift.............3x(3x15)................2x(3x15), 5x15
Complex Shrug...3x(3x75)................3x(3x75)
Bentover Shrug..3x(3x40)................5x40, 5x45, 5x50 (will do 5x(3x50) next)

"Military Press" is with dumbells, so I had 45 and 50 lbs. dumbells in each hand.
"Sidelift" is holding a (15 lbs. in this case) dumbell in each hand, standing straight with your arms straight, elbow straight, and lifting the weights with straight arms/elbows up to the height of your shoulders. The lift moves the arms straight outwards from your body to the sides, like a snow angle motion.
My "Complex Shrug" is a clockwise motion, counter-clockwise motion, then an up and down motion which counts together as one rep.
"Bentover Shrug" is just standing bentover supporting yourself with the non-working hand/arm on the dumbell rack as you do the simple up and down motion of a shrug.

Since my final Deadlift set has a calculated max of 272 lbs.(calculated by..... (100/90) x 245 = 272), I will be changing my year end goal to actually accomplishing one rep at 375. I would be happy with 350, but I'm going to try and push it for 375. I think some of these adjustsments are somewhat natural since I am still getting used to the weights, and as I build more confidence (and not necessarily muscle at the beginning) I will be able to stack on the weight quickly, in the beginning at least.

Now to do the grip workout with the CoC #1!
 
Not that it matters but my physical profile is....
5 feet 9.5 inches, call it 5 foot 9
174 lbs. (approximately, always up and down)
22 (very nearly 23) years old
 
Running for at least 20 mins.!? Ha! I was crazy.

28July2006

Jogged for 15 minutes. Man my cardio sucks.
 
29July2006
Bench/Tricep Day

Warmup: None, it was very hot today.
Bench: 2x(4x135) 3x(5x135)
Dumbell Bench: 3x50, 3x55
Close Grip Bench: 2x(3x115)
Incline Bench: 2x(3x95) (wow, looks like I found a weak point)
DBBO Row: 5x40, 5x45, 5x50, 5x55
Seated Row: 5x75, 5x95, 3x95
PullDown: 5x95, 5x115
Dumbell Curl: 5x30, 2x(4x30)
Chins: None, damn those are hard.
 
30July2006

Took the day off from cardio. Had to chase some girls and hangout at the pool. Rough life.
 
31July2006

Squat Day

Full Squat 135x4, x3, x4, x3
Walking Lunges w/Dumbells 55x3, 55x3, 55x1, 40x3

First day doing full squats, and damn it is hard to get up from going that low. My back didn't feel all that great today either, so that broke my confidence a little. 135 is pretty damn weak for squats, I deffinately need gains here.
 
Missed about a week of training due to vacation. I don't think I lost anything, but I deffinately lost in what I could have gained. Oh well, here I am back at it again.

6August2006 Dead/Shoulder
..........................Planned.....................Actual
Deadlift................4x(3x235), 3x245.........4x(3x235), 3x245
Goodmornings.......3x(5x85)....................3x(5x85)
Military Press........5x(3x50)....................3x(3x50), 2x50, 3x45
Sidelift.................2x(3x15), 5x15............3x(5x15)
Complex Shrug......3x(3x75).....................3x(3x75)
Bentover Shrug.....5x(3x50).....................5x50, 5x55, 5x60, 2x(5x75)

Total Weight = 7990 lbs.
Back Weight = 4830 lbs.
Shoulder Weight = 3160 lbs.

Some gains, military press dissapointed a little bit, but oh well. That is the way it goes.
 
Of the four presses, should I maybe always do Regular Bench and Close Grip, and alternate Dumbell and Incline? Or is that still too much? I'm sort of basing these workouts on the 24-50 rep scheme (that says to do 24-50 reps per lift type per week).
 
Well this log is going about as well as I expected, half-assed and not very regular. But here goes another day of lifts, with big gains, so fuck it. Press volume was lowered due to advice.

9August2006

Bench/Tricep

Bench: 2x(5x135), 5x145, 5x155, 2x165
Close Grip Bench: 5x135, 4x135
Dumbell Bench: 4x55, 3x55
DBBO Row: 3x(5x55), 5x60 (Start with 60's next time, wimp)
Seated Row: 2x(5x95), 5x105 (start with 105 next time)
Pull Down: 5x115, 5x125 (Start with 125 next time, quit walking the dog)
Dumbell Curl: 3x(5x30)

Some big improvements, I'm happy, and you should be as well.
 
11August2006

Leg Day

Full Squat: 2x(135x4), 155x4, 175x1 (then failure)
Walking Lunges: 4x(55x3)

Brutal day, failure on the full squat sucked, and my body was pretty sloppy on the last two sets of the walking lunges due to leg fatigue. Weights and reps increased however, so I'm happy.
 
13August2006

Dead/Shoulder

Deadlift: 3x(3x235), 2x(3x245)
Goodmorning: 3x(5x85)
Military Press: 3x(4x50), 3x45
Sidelift: 3x(5x15)
Complex Shrug: 3x(3x75)
B.O. Shrug: 3x(5x70), 2x(5x75)
 
15August2006

Bench/Tricep

Bench: 3x(5x145), 4x155, 2x155
Close Grip Bench: 2x(5x135)
Dumbell Bench: 4x55, 3x55
DBBO Row: 4x(5x60)
Seated Rows: 3x(5x105)
Pull Down: 2x(4x125)
Dumbell Curl: 3x(5x30)
 
17August2006

Legs

Full Squat: 5x135, 4x155, 3x175
Squat: None at 225 (Try again loser)
Walking Lunges: 3x(3x55), 3x60

I really gotta work on Regular Squats, get a decent 1RM number to be proud of.
 
21August2006

Dead/Shoulder

Deadlift: 2x225, 2x245, 1x265, 1x285, 1x295, 1x315, 0x335
Goodmorning: 5x85, 3x(5x105)
Military Press: 3x(5x50)
Sidelift: 5x15, 5x20, 5x20
Complex Shrug: 3x75, 3x75, 3x80
Bent Over Shrug: 5x(5x80)

Changed Sidelifts to one arm at a time, and maxed out my Deadlift. Tried too big of a jump perhaps, so maybe I can do 325.
 
23August2006

Bench/Tricep

Bench: 2x(4x145), 3x(5x155)
CloseGrip Bench: 5x115, 5x135
Dumbell Bench: 2x(5x55)
DBBO Row: 5x60, 3x(5x65)
Seated Row: 2x(5x112.5), 4x112.5
Pull Down: 2x(5x125)
Dumbell Curl: 3x(5x30)
 
Training has been changed to...
Monday: DL/Shrug
Wednesday: Bench/Tricep
Friday: Squat
 
25August2006

Legs

Full Squat: 2x(5x135), 2x(5x155)
Walking Lunges: 2x(3x55), 2x(3x60)
 
28August2006

Dead/Shoulder

Dead: (265x3)x5
Goodmorning: (105x5)x4
Military Press: (50x5)x3, 50x4
Sidelift: (20x5)x2
Frontlift: 15x5, 20x5
Complex Shrug: (75x3)x3
B.O. Shrug: 80x3

Ran short on time, so I had to cut the B.O. Shrug sets short. Predicted weight for new deadlift sets and reps turned out good, now I just have to get to 5x5 and remax. Added Frontlift (same as sidelift just lifting straight ahead instead of to the sides)
 
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