Posting every workout I did in 2013, for better or worse. My logbook starts on
March 17, 2013
>Bench Press: 115lbs x 55 reps
>pyramid down from 10
>10 pushups
>Dumbell Press: 40lbs x 10 reps
I don't remember anything about this workout but I know its one of many terrible workouts I did.
March 18, 2013
>Dumbell Curl: 30lbs x 55 reps
March 21, 2013
>Bench Press: 115lbs x 30 reps
>135lbs x 18 reps
>20 pushups
>Dumbell Flyes: 25lbs x 16 reps
Then a big gap in time
June 22, 2013
>Deadlift 3x6
>Wide-grip lat pullover: 3x10
I have no idea what this even was or why i bothered to annotate it.
This one is undated, but its much more substantial than the previous ones.
Unknown Date
>Weighted dips: 3x10
>Skull crushers, superset with medicine ball pushups
>Cable pushdowns: 3x10
>Bench Press: 3x6
>Incline Dumbell Press: 3 x 10
>Incline Dumbell fly: 3x10
>Cable fly: 3x10
>21s x 3
>3 x 6 Barbell squat
>3 x 10 lateral raise
>3 x 10 lying curls
I don't know what a lying curl is anymore but apparently I did at one point
>3 x 10 seated bent over row
I don't remember what this is either
>3 x 6 dumbell shoulder press
>3 x 10 front dumbell raise
>3 x 10 lateral raise
>3 x 10 seated bent over dumbell raise
don't ask because I don't remember
>3 x 6 OHP
29 June 2013
>Chinup 3 x 10
>Pulldown 3 x 10
>Bentover Row
>Hyperextensions 3 x 10
>Cable Row 3 x 10
>barbell shrugs 3 x 10
>reverse shrugs 3 x 12
03 July 2013
>3 x 6 Bench press
>3 x 6 Dumbell Press
>3 x 10 Dumbell Fly
>3 x 6 decline bench
05 July 2013
>Dumbell shoulder press: 45lbs x 2 + 2, 50 lbs x 0 + 4
>Dumbell front raise: 25lbs x 3 + 0
>Dumbell lateral raise: 25lbs x 0 + 1, 20lbs x 2 + 4
>Seated Bent-over dumbell raise: 15lbs x 3
>Shrugs: 135lbs x 1, 165lbs x 2
>Reverse shrug: 135lbs x 1, 160lbs x 2
07 July 2013
>21 x 12 upside down crunches
>leg press: 318lbs x 3
> 388 x 1
>3 x 20 calf raise
>squat 140lbs x 4
>leg curls 50lbs x 1, 60lbs x 1, 70lbs x 2
08 July 2013
>3x10 wide grip pullup
>3 x 6 wide grip lat pulldown: 100lbs x 1 + 4, 120lbs x 1 + 6
>3x10 cable row: 100lbs x 3
>3x10 hyper extension: 35lbs x 3
09 July 2013
>Round Robin 3x
>15 hammer curls
>15 thor curls
>10 ea. arm isolated curl
>pyramid from 21
>3x10 close grip bench press: 115lbs x 1 + 6, 95lbs x 1 + 4
>3x10 skull crushers 65lbs x 3
>3x10 cable pushdown 40lbs x 2, 50lbs x 1
>3x10 reverse grip cable pushdowns: 30lbs x 1, 35lbs x 2
14 July 2013
>3x6 bench press, 170lbs x 3
>3x6 dumbell press, 60lbs x 1, 70lbs x 2
>3x10 dumbell fly, 35lbs x 3
>3x6 decline bench, 150lbs x 2, 145lbs x 1
16 July 2013
>3x10 Chinup
>3x6 T-bar row
>3x10 wide grip lat pulldown: 120lbs x 0 + 4, 100lbs x 0 + 6, 110lbs x 2
>3x10 cable rows: 110lbs x 1, 100lbs x 2
>3x10 hyperextensions 35lbs x 3
17 July 2013
>4 x 10 leg press: 210lbs x 3, 250lbs x 1
>3x10 leg curls: 60lbs x 1, 70lbs x 1
>4x10 leg extension: 100lbs x 3, 115lbs x 1
19 July 2013
>3x6 shoulder press: 40lbs x 2, 50lbs x 1
>3x10 dumbell raise: 25lbs x 3
>3x10 lateral raise: 20lbs x 3
>3x10 bent-over dumbell raise: 20lbs x 2, 10lbs x 1
>3x10 barbell shrug: 135lbs x 1, 165lbs x 1, 205lbs x 1
>3x12 reverse barbell shrug: 165lbs x 1, 135lbs x 1, 155lbs x 1
July 20 2013
>squat: 135lbs x 1, 165lbs x 2
>leg press: 210lbs x 4
>leg curls: 50lbs x 1, 55lbs x 2, 60lbs x 1
>leg extensions: 50lbs x 1, 55lbs x 2, 60lbs x 1
July 21 2013
>hammer curls: 20lbs x 15, 25lbs x 15
>thor curls: 25lbs x 2 + 3, 20lbs x 0 + 12
>isolated curls: 25lbs x 1, 20 lbs x 2
What kind of anime workout is this
22 July 2013
>leg press: 250lbs x 2, 290lbs x 1
>leg extensions: 130lbs x 2, 145lbs x 1
>squats: 135lbs x 1, 165lbs x 2
July 24 2013
>bench press: 135lbs x 1, 175lbs x 2
July 25 2013
>OHP: 85lbs x 1, 95lbs x 2
>skull crushers: 50lbs x 3
>tricep kickbacks: 15lbs x 2
>tricep pushdown: 40lbs x 2, 30lbs x 1
>bentover flyes: 15lbs x 3
I've cut these down for simplicity, my notes are bizarre and uninterpretable
Good taste in anime but i dont get why youre doing this
10/10 thread
Keep going
>July 24 2013
>bench press: 135lbs x 1, 175lbs x 2
You went to the gym for 10 mins??
What the fuck is up with your low reps?
>bench press: 135lbs x 1, 175lbs x 2
What does this accomplish?
>09 July
>15 thor curls
Redpill me on Thor curls.
>135x1
>175x2
user im gonna need a quick rundown on these numbers
July 27 2013
>3x10 lat pulldown: 85lbs x 1, 100lbs x 2
>3x5 deadlift, 100lbs x 3
Don't ask about this. I don't know.
August 04 2013
>15 hammer curls: 25lbs x 2, 20lbs x 1
>15 thor curls 25lbs x 1 + 10, 20lbs x 1 + 5
>10 isolated curls: 20lbs x 3
August 05 2013
>flat bench: 165lbs x 6, 185lbs x 5, 170lbs x 6
>incline dbell press: 40lbs x 10, 50lbs x 8
>cable flyes: 25lbs x 8, 20lbs x 2
August 07 2013
>3x10 front raise: 20lbs x 3
>3x10 lateral raise: 20lbs x 2, 15lbs x 1
>OHP: 65lbs x 8, 95lbs x 6, 105lbs x 3
These beginning workouts are trash-tier and i've always had a lot of trash-tier workouts. The biggest problem I'm seeing reading these is how terrible my notes are. I'm doing this for fun, to share how awful my workouts were at the beginning. and often continue to be.
I don't remember what thor curls are.
I'm not sure but from reading my notes i think those may have been sets of 5. My notes are awful and I can't say for sure.
I'm doing this for fun
I don't remember what happened in september but my 6workouts really suffered that month. All of these workouts are from my post-deployment time in the army so i may have been very busy. The 7th was my last workout in August, as per my notes.
September 08 2013
>lat pulldown: 120lbs x 10
> 140lbs x 6
> 130lbs x 7
>seated row: 100lbs x 10
> 120lbs x 8
> 110lbs x 10
September 09 2013
>dumbell shoulder press: 35lbs x 8
> 50lbs x 8
> 45lbs x 7
September 10 2013
>flat bench: 135lbs x 8
> 155lbs x 6
> 175lbs x 4
> 160lbs x 4
august and september were bad. I'm going to post all of my workouts from all of my logbooks and its going to get worse
September 16 2013
>flat bench: 135lbs x 8
> 185lbs x 4
> 175lbs x 8
>Incline Bench: 115lbs x 8
> 135lbs x 8
> 155lbs x 8
> 175lbs x 6
September 17 2013
>lat pulldown: 120lbs x 2, 140lbs x 6
>lat pulldown close-grip: 120lbs x 3
>seated row: 100lbs x 3
>front raise: 20lbs x 10
>lateral raise: 20lbs x 10
>dumbell shoulder press: 30lbs x 8, 40lbs x 10, 45lbs x 6
>delt flyes: 20lbs x 2, 25lbs x 1
wow
21 september 2013
>OHP: 95lbs x 8
> 115lbs x 6
> 135lbs x 2
> 115lbs x 8
> 95lbs x 8
>front raise (cable): 10lbs x 10 x 3
>lateral raise (cable): 10lbs x 8
> 10lbs x 5
>Squat: 135lbs x 10
> 185lbs x 10
> 190lbs x 10
>shrugs: 185lbs x 10
> 205lbs x 10 x 2
>reverse shrugs: 185lbs x 10 x 3
>leg extensions: 50lbs x 10
> 60lbs x 10
> 70lbs x 10
>leg curls: 60lbs x 10
> 70lbs x 10
> 80lbs x 10
>calf raises: 130lbs x 10
> 190lbs x 10
> 150lbs x 13
>hanging leg raise: 4 sets of 10
22 september 2013
>cable pushdown w/bar: 50lbs x 10, 60lbs x 10, 65lbs x 5
>cable pushdown w/rope: 40lbs x 10 x 2, 30lbs x 10
>reverse grip cable pushdown w/bar: 40lbs x 10, 50lbs x 7, 45lbs x 10
>Tricep extensions: 40lbs x 10, 50lbs x 10, 60lbs x 10
>close grip bench: 95lbs x 10, 100lbs x 7, 105lbs x 7
23 september 2013
>lat pulldown: 120lbs x 10, 120lbs x 7, 100lbs x 10
>close grip lat pulldown: 120lbs x 10, 100lbs x 10 x 2
27 september 2013
>squat: 135lbs x 8, 165lbs x 8, 185lbs x 8
>leg extension: 70lbs x 10, 80lbs x 8, 80lbs x 6
>leg curls: 70lbs x 10, 90lbs x 8, 110lbs x 5
>kettlebell swings: 50lbs x 20
28 september 2013
>flat bench: 135lbs x 8, 165lbs x 8, 185lbs x 8
5 october 2013
>flatbench:135lbs x 8, 165lbs x 6, 185lbs x 4
>decline bench: 135lbs x 8, 165lbs x 6, 185lbs x 4
>incline bench: 115lbs x 6, 135lbs x 6
07 october 2013
>lat pulldown: 130lbs x 8, 120lbs x 8
>seated row: 120lbs x 10, 140lbs x 6, 130lbs x 8
>squat: 135lbs x 8, 160lbs x 8, 170lbs x 8
>leg curl: 70lbs x 10, 100lbs x 10, 90lbs x 10
>leg ext.: 60lbs x 10, 70lbs x 10, 80lbs x 8
08 october 2013
>ez bar curl: 60lbs x 10, 50lbs x 10, 60lbs x 10
>preacher curls: 30lbs x 10, 35lbs x 10, 40lbs x 10
>close-grip bench: 95lbs x 10 x 3
>cable pushdown: 50lbs x 10, 60lbs x 10, 50lbs x 10
>reverse grip cable pushdown: 35lbs x 10 x 3
09 october 2013
>OHP: 75lbs x 8, 85lbs x 8, 65lbs x 6
>ez bar front raise: 40lbs x 10 x 3
11 october 2013
>flat bench: 135lbs x 8, 155lbs x 6, 135lbs x 10
>dumbell press: 40lbs x 10, 50lbs x 5
>cable flyes: 22.5lbs x 10, 22.5lbs x 7, 17.5lbs x 10
14 october 2013
>OHP: 90lbs x 5, 100lbs x 5, 115lbs x 5, 65lbs x 10 x 5
>pullups: 5 sets x 10
17 october 2013
>squat: 135lbs x 5, 155lbs x 5, 185lbs x 5, 105lbs x 10 x 5
>leg curl: 65lbs x 10 x 5
19 October 2013
>lat pulldown: 140lbs x 5 x 3, 120lbs x 8
>seated row: 100lbs x 10 x 2, 110lbs x 10
>bent-over row: 95lbs x 10, 115lbs x 10, 95lbs x 10
>shrugs: 205lbs x 10 x 3
>reverse shrugs: 205lbs x 10
>ez bar front raise: 40lbs x 10 x 4
21 october 2013
>Squat: 85lbs x 5, 105lbs x 5, 125lbs x 7, 145lbs x 3, 165lbs x 3, 190lbs x 6, 105lbs x 10 x 5
>flat bench: 130lbs x 5, 150lbs x 5, 170lbs x 5, 100lbs x 10 x 5
are your lifts still as shit ?
I went through a phase where I would hit one exercise really hard until a friend snapped me out of it
25 october 2013
>OHP: 55lbs x 5, 70lbs x 5, 85lbs x 3, 95lbs x 5,110lbs x 5, 120lbs x F, 70lbs x 10 x 5
>pullups: 5 sets of 10
26 october 2013
>flat bench: 80lbs x 5, 100lbs x 5, 120lbs x 3, 140lbs x 3, 160lbs x 3, 180lbs x F, 100lbs x 10 x 5
27 October 2013
>ez bar front raise: 40lbs x 10 x 2
>shrugs: 135lbs x 10, 185lbs x 10, 205lbs x 10, 225lbs x 10
28 october 2013
>squats: 80lbs x 5, 100lbs x 5, 120lbs x 3, 145lbs x 3, 165lbs x 3, 185lbs x F,100lbs x 10 x 5
Some are better, some are worse.
Worse? this is 2013 did you have breaks or something? Also post current 1rm if possible
I guess I'll add that weight when I started was 133lbs, and my weight at the time of these lifts ( and probably now) is 150lbs.
30 october 2013
>deadlift: 89lbs x 5, 109lbs x 5, 129lbs x 5, 153lbs x 3, 173lbs x 3, 190lbs x 3+, 109lbs x 10 x 5
>hanging leg raise: 5 sets of 15
31 october 2013
>OHP: 55lbs x 5, 70lbs x 5, 85lbs x 3, 100lbs x 3, 115lbs x 3, 130lbs x 3+, 70lbs x 10 x 5
>pullups: 5 sets of 10
02 November 2013
>21s: 50lbs x 3
>lat pulldowns: 100lbs x 10 x 2, 120lbs x 10
>wide grip pullups: 2 sets of 10
>squats: 135lbs x 8 x 3
>flat bench: 115lbs x 10 x 3
03 november 2013
>flat bench: 80lbs x 5, 100lbs x 5, 120lbs x 3, 120lbs x 3, 150lbs x 5, 170lbs x 3, 190lbs x 4, 100lbs x 10 x 5
>dumbell row: 40lbs x 10, 35lbs x 10
I haven't maxed at anything in months. I can give you my high points though.
Deadlift: 345lbs x 1
flat bench: 225 lbs x 1
squat: 245lbs x 1 (my squat has always been weak, this number might be higher or lower but i'll have to look through 5 years of notes to find my best squat)
Overhead press: 135lbs x 1
what's your height and body weight?
for 5 years that's some terrible progress user
and yes I had breaks. I had very long breaks due to work.
5'8
145lbs
04 november 2013
>OHP: 55lbs x 5, 70lbs x 5, 85lbs x 3, 110lbs x 5, 120lbs x 3, 135lbs x 1, 70lbs x 10 x 5
05 november 2013
>squat: 80lbs x 5, 100lbs x 5, 120lbs x 3, 155lbs x 5, 175lbs x 3, 195lbs x 6
06 November 2013
>deadlift: 89lbs x 5, 109lbs x 5, 129lbs x 3, 159lbs x 5, 177lbs x 3, 207lbs x 5, 105lbs x 10 x 5
>hanging leg raise: 3 sets of 15
10 november 2013
>flat bench: 80lbs x 5, 100lbs x 5, 120lbs x 5, 100lbs x 10 x 5
12 november 2013
>OHP: 55lbs x 5, 70lbs x 5, 85lbs x 5, 70lbs x 10 x 5
>chinups: 5 sets of 10
14 november 2013
>deadlift: 89lbs x 5, 109lbs x 5, 129lbs x 5, 109lbs x 10 x 5
15 november 2013
>Squat: 80lbs x 5, 100lbs x 5, 120lbs x 5, 100lbs x 10 x 5
>leg curl: 80lbs x 10 x 5
oh boy , dark souls is noice but Berserk at this point if overrated normie shit
18 november 2013
>flat bench: 80lbs x 5, 100lbs x 5, 120lbs x 5, 130lbs x 5, 150lbs x 5, 170lbs x 6
19 November 2013
>squat: 85lbs x 5, 105lbs x 5, 125lbs x 5, 135lbs x 5, 155lbs x 5, 180lbs x 8, 100lbs x 10 x 5
>leg curls: 70lbs x 10 x 5
20 november 2013
>ohp: 45lbs x 5, 55lbs x 5, 65lbs x 5, 70lbs x 5, 80lbs x 5, 90lbs x 7, 70lbs x 10 x 5
>chinups: 5 sets of 10
22 November 2013
>deadlift: 89lbs x 5, 109lbs x 5, 129lbs x 3, 139lbs x 5, 169lbs x 5, 189lbs x 7, 109lbs x 10 x 5
>hanging leg raise: 5 sets of 15
23 november 2013
>ohp: 45lbs x 5, 55lbs x 5, 65lbs x 3, 75lbs x 3, 85lbs x 3, 95 lbs x 6, 70lbs x 10 x 5
>chinups: 5 sets of 10
>standing rows: 70lbs x 5, 80lbs x 8, 90lbs x 5
>ez bar front raise: 40lbs x 10 x 3
25 november 2013
>squat: 85lbs x 5,105lbs x 5, 125lbs x 3, 145lbs x 3, 165lbs x 3, 190lbs x 7, 135lbs x 10 x 5
>leg curls: 70lbs x 10 x 5
27 november 2013
>flat bench: 95lbs x 5, 115lbs x 5, 135lbs x 5, 145lbs x 5, 190lbs x FUCKING FAIL!
yes i wrote "FUCKING FAIL" in my notebook.
30 november 2013
>deadlift: 89lbs x 5, 114lbs x 5, 139lbs x 3, 149lbs x 5, 174lbs x 5, 194lbs x 8, 114lbs x 10 x 5
>hanging leg raise: 3 sets of 15
>flat bench: 95lbs x 8, 135lbs x 6, 165lbs x 6, 175lbs x 5, 190lbs x 6
>dumbell rows: 30lbs x 10
02 december 2013
>ohp: 55lbs x 5, 70lbs x 3, 85lbs x 5, 100lbs x 5, 70lbs x 10 x 5
>chinups: 5 sets of 10
04 december 2013
>squats: 90lbs x 5, 115lbs x 5, 140lbs x 3, 150lbs x 5, 175lbs x 5, 195lbs x 7, 135lbs x 10 x 5
>leg curls: 80lbs x 10 x 5
07 december 2013
>flat bench: 90lbs x 5, 115lbs x 5, 135lbs x 3, 160lbs x 3, 180lbs x 3, 205lbs x 5, 115lbs x 10 x 5
>dumbell rows: 35lbs x 10 x 5
>reverse grip preacher curls: 50lbs x 10 x 2
11 december 2013
>ohp: 65lbs x 8, 70lbs x 3, 80lbs x 3, 90lbs x 3, 105lbs x 5, 70lbs x 10 x 5
>chinips: 5 sets of 10
12 december 2013
>front pulldown: 50lbs x 12, 60lbs x 10, 70lbs x 8, 80lbs x 6
>Dbell row: 40lbs x 10 x 2, 50lbs x 10 x 2
>lat pulldown: 85lbs x 10, 100lbs x 10, 115lbs x 10 x 2
>t-bar row: 80lbs x 8 x 4
>bentover row: 70lbs x 8, 110lbs x 6, 80lbs x 8, 60lbs x 10
>ez bar curl: 60lbs x 4, 50lbs x 4, 40lbs x 8 x 2
>preacher curl: 30lbs x 10, 25lbs x 10, 20lbs x 10, 15lbs x 10
>cable curls: 30lbs x 8 x 2, 25lbs x 10 x 2
>hammer curls: 20lbs x 10 x 4
and thats it for my first year of learning to lift
please stop, nobody gives a shit
the only thread on the board actually pertaining to lifting desu
I enjoyed reading this.