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I give myself some slack on the weekends as far as dieting goes. Although I do crank up the workouts. Right now I'm only lifting Saturday and Sunday, due to my gym being completely packed after work.
Saturday:
Barbell Squat(lbs):
135 x 10
185 x 8
205 x 4
225 x 2
245 x 1
255 x 1
265 x 1
I'm still trying to rebuild my strength on squats. Previous 1RM 305.
Dumbbell Bench Press(lbs):
75 x 5
70 x 8
70 x 8
70 x 8
EZ Bar Curl(lbs):
70 x 10
70 x 10
70 x 10
3 Mile jog at around 9:30/mi
Sunday:
Barbell Deadlift(lbs):
225 x 10
275 x 8
325 x 4
345 x 3
355 x 2
365 x 1
Deadlift is my best lift, but still off of my 1RM by alot. Previous 1RM 435.
Barbell Shrugs(lbs):
275 x 10
275 x 10
275 x 10
Dips:
12
10
10
3 Mile jog at around 10 min/mi
Today I'm going to try to get atleast 4 miles in on the treadmill.
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 Comments
damn dude, you've come along way from your previous workouts! 305 and 435 max squat/deadlifts are good considering how fresh you are to power lifting. My max on romanian deadlift is 315. Never maxed on squat but know that i can get 225 for 2-3 reps so I could calculate theoretical from that. Good stuff dude.
08 Oct 12 by member: gerdik
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Thanks man, those numbers are awesome for your BW!
Since I stopped creatine lately and have been doing more cardio a lot of my lifts have declined. I was up to 90lb dumbbells for DB bench, and staying easily around 400 on DL's for reps. I'm really just trying to keep form now as I am eating at a deficit and doing more cardio. Can't wait to eventually start putting in good efforts on these lifts!
08 Oct 12 by member: tapeekcm
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