Tuesday
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8
DB Press
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8
DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8
DB One Arm Shoulder Press
25 lb x 8
25 lb x 8
DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8
DB Curl
17.5 lb x 8
17.5 lb x 8
DB Single Leg Calf Raise
35 lb x 8
35 lb x 8
Thursday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8
DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8
DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8
DB One Arm Shoulder Press
25 lb x 8
25 lb x 8
DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8
DB Curl
15 lb x 8
15 lb x 8
DB Single Leg Calf Raise
30 lb x 8
30 lb x 8
Saturday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8
DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8
DB Row
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8
DB One Arm Shoulder Press
20 lb x 8
20 lb x 8
DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8
DB Curl
15 lb x 8
15 lb x 8
DB Single Leg Calf Raise
27.5 lb x 8
27.5 lb x 8
Lift, Eat, Sleep
Moderators: Ironman, Jungledoc, ianjay, stuward

-
- Novice
- Posts: 67
- Joined: Sun Nov 20, 2011 2:46 pm
Re: Lift, Eat, Sleep
Tuesday
DB Squat
10 lb x 9
20 lb x 9
50 lb x 9
50 lb x 9
DB Press
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB Row
7.5 lb x 9
17.5 lb x 9
35 lb x 9
35 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
50 lb x 9
50 lb x 9
DB Curl
17.5 lb x 9
17.5 lb x 9
DB Single Leg Calf Raise
35 lb x 9
35 lb x 9
Thursday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
30 lb x 9
30 lb x 9
Saturday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB One Arm Shoulder Press
20 lb x 9
20 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
27.5 lb x 9
27.5 lb x 9
DB Squat
10 lb x 9
20 lb x 9
50 lb x 9
50 lb x 9
DB Press
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB Row
7.5 lb x 9
17.5 lb x 9
35 lb x 9
35 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
50 lb x 9
50 lb x 9
DB Curl
17.5 lb x 9
17.5 lb x 9
DB Single Leg Calf Raise
35 lb x 9
35 lb x 9
Thursday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
30 lb x 9
30 lb x 9
Saturday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB One Arm Shoulder Press
20 lb x 9
20 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
27.5 lb x 9
27.5 lb x 9
-
- Novice
- Posts: 67
- Joined: Sun Nov 20, 2011 2:46 pm
Re: Lift, Eat, Sleep
Tuesday
DB Squat
10 lb x 10
20 lb x 10
50 lb x 10
50 lb x 10
DB Press
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10
DB Row
7.5 lb x 10
17.5 lb x 10
35 lb x 10
35 lb x 10
DB One Arm Shoulder Press
25 lb x 10
25 lb x 10
DB Stiff Leg Deadlift
50 lb x 10
50 lb x 10
DB Curl
17.5 lb x 10
17.5 lb x 10
DB Single Leg Calf Raise
35 lb x 10
35 lb x 10
Thursday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10
DB Press
5 lb x 10
10 lb x 10
25 lb x 10
25 lb x 10
DB Row
7.5 lb x 10
15 lb x 10
30 lb x 10
30 lb x 10
DB One Arm Shoulder Press
25 lb x 10
25 lb x 10
DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10
DB Curl
15 lb x 10
15 lb x 10
DB Single Leg Calf Raise
30 lb x 10
30 lb x 10
Saturday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10
DB Press
5 lb x 10
10 lb x 10
20 lb x 10
20 lb x 10
DB Row
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10
DB One Arm Shoulder Press
20 lb x 10
20 lb x 10
DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10
DB Curl
15 lb x 10
15 lb x 10
DB Single Leg Calf Raise
27.5 lb x 10
27.5 lb x 10
DB Squat
10 lb x 10
20 lb x 10
50 lb x 10
50 lb x 10
DB Press
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10
DB Row
7.5 lb x 10
17.5 lb x 10
35 lb x 10
35 lb x 10
DB One Arm Shoulder Press
25 lb x 10
25 lb x 10
DB Stiff Leg Deadlift
50 lb x 10
50 lb x 10
DB Curl
17.5 lb x 10
17.5 lb x 10
DB Single Leg Calf Raise
35 lb x 10
35 lb x 10
Thursday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10
DB Press
5 lb x 10
10 lb x 10
25 lb x 10
25 lb x 10
DB Row
7.5 lb x 10
15 lb x 10
30 lb x 10
30 lb x 10
DB One Arm Shoulder Press
25 lb x 10
25 lb x 10
DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10
DB Curl
15 lb x 10
15 lb x 10
DB Single Leg Calf Raise
30 lb x 10
30 lb x 10
Saturday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10
DB Press
5 lb x 10
10 lb x 10
20 lb x 10
20 lb x 10
DB Row
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10
DB One Arm Shoulder Press
20 lb x 10
20 lb x 10
DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10
DB Curl
15 lb x 10
15 lb x 10
DB Single Leg Calf Raise
27.5 lb x 10
27.5 lb x 10
-
- Novice
- Posts: 67
- Joined: Sun Nov 20, 2011 2:46 pm
Re: Lift, Eat, Sleep
Tuesday
DB Squat
10 lb x 11
20 lb x 11
50 lb x 11
50 lb x 11
DB Press
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11
DB Row
7.5 lb x 11
17.5 lb x 11
35 lb x 11
35 lb x 11
DB One Arm Shoulder Press
25 lb x 11
25 lb x 11
DB Stiff Leg Deadlift
50 lb x 11
50 lb x 11
DB Curl
17.5 lb x 11
17.5 lb x 11
DB Single Leg Calf Raise
35 lb x 11
35 lb x 11
Thursday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11
DB Press
5 lb x 11
10 lb x 11
25 lb x 11
25 lb x 11
DB Row
7.5 lb x 11
15 lb x 11
30 lb x 11
30 lb x 11
DB One Arm Shoulder Press
25 lb x 11
25 lb x 11
DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11
DB Curl
15 lb x 11
15 lb x 11
DB Single Leg Calf Raise
30 lb x 11
30 lb x 11
Saturday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11
DB Press
5 lb x 11
10 lb x 11
20 lb x 11
20 lb x 11
DB Row
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11
DB One Arm Shoulder Press
20 lb x 11
20 lb x 11
DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11
DB Curl
15 lb x 11
15 lb x 11
DB Single Leg Calf Raise
27.5 lb x 11
27.5 lb x 11
DB Squat
10 lb x 11
20 lb x 11
50 lb x 11
50 lb x 11
DB Press
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11
DB Row
7.5 lb x 11
17.5 lb x 11
35 lb x 11
35 lb x 11
DB One Arm Shoulder Press
25 lb x 11
25 lb x 11
DB Stiff Leg Deadlift
50 lb x 11
50 lb x 11
DB Curl
17.5 lb x 11
17.5 lb x 11
DB Single Leg Calf Raise
35 lb x 11
35 lb x 11
Thursday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11
DB Press
5 lb x 11
10 lb x 11
25 lb x 11
25 lb x 11
DB Row
7.5 lb x 11
15 lb x 11
30 lb x 11
30 lb x 11
DB One Arm Shoulder Press
25 lb x 11
25 lb x 11
DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11
DB Curl
15 lb x 11
15 lb x 11
DB Single Leg Calf Raise
30 lb x 11
30 lb x 11
Saturday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11
DB Press
5 lb x 11
10 lb x 11
20 lb x 11
20 lb x 11
DB Row
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11
DB One Arm Shoulder Press
20 lb x 11
20 lb x 11
DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11
DB Curl
15 lb x 11
15 lb x 11
DB Single Leg Calf Raise
27.5 lb x 11
27.5 lb x 11
-
- Novice
- Posts: 67
- Joined: Sun Nov 20, 2011 2:46 pm
Re: Lift, Eat, Sleep
Sick for 12 rep week. This coming week I'll start back at 8 reps and work back up. I'll also add in three jogging sessions per week.
-
- Novice
- Posts: 67
- Joined: Sun Nov 20, 2011 2:46 pm
Re: Lift, Eat, Sleep
Monday
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8
DB Press
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8
DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8
DB One Arm Shoulder Press
25 lb x 8
25 lb x 8
DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8
DB Curl
17.5 lb x 8
17.5 lb x 8
DB Single Leg Calf Raise
35 lb x 8
35 lb x 8
Wednesday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8
DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8
DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8
DB One Arm Shoulder Press
25 lb x 8
25 lb x 8
DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8
DB Curl
15 lb x 8
15 lb x 8
DB Single Leg Calf Raise
30 lb x 8
30 lb x 8
Friday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8
DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8
DB Row
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8
DB One Arm Shoulder Press
20 lb x 8
20 lb x 8
DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8
DB Curl
15 lb x 8
15 lb x 8
DB Single Leg Calf Raise
27.5 lb x 8
27.5 lb x 8
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8
DB Press
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8
DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8
DB One Arm Shoulder Press
25 lb x 8
25 lb x 8
DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8
DB Curl
17.5 lb x 8
17.5 lb x 8
DB Single Leg Calf Raise
35 lb x 8
35 lb x 8
Wednesday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8
DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8
DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8
DB One Arm Shoulder Press
25 lb x 8
25 lb x 8
DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8
DB Curl
15 lb x 8
15 lb x 8
DB Single Leg Calf Raise
30 lb x 8
30 lb x 8
Friday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8
DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8
DB Row
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8
DB One Arm Shoulder Press
20 lb x 8
20 lb x 8
DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8
DB Curl
15 lb x 8
15 lb x 8
DB Single Leg Calf Raise
27.5 lb x 8
27.5 lb x 8
-
- Novice
- Posts: 67
- Joined: Sun Nov 20, 2011 2:46 pm
Re: Lift, Eat, Sleep
Note: Last weight check: 152 lb, 10 lb weight gain. Shooting for 155 lb soon. I'm cooking and eating a lot more now.
Tuesday
DB Squat
10 lb x 9
20 lb x 9
50 lb x 9
50 lb x 9
DB Press
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB Row
7.5 lb x 9
17.5 lb x 9
35 lb x 9
35 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
50 lb x 9
50 lb x 9
DB Curl
17.5 lb x 9
17.5 lb x 9
DB Single Leg Calf Raise
35 lb x 9
35 lb x 9
Thursday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
30 lb x 9
30 lb x 9
Saturday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB One Arm Shoulder Press
20 lb x 9
20 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
27.5 lb x 9
27.5 lb x 9
Tuesday
DB Squat
10 lb x 9
20 lb x 9
50 lb x 9
50 lb x 9
DB Press
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB Row
7.5 lb x 9
17.5 lb x 9
35 lb x 9
35 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
50 lb x 9
50 lb x 9
DB Curl
17.5 lb x 9
17.5 lb x 9
DB Single Leg Calf Raise
35 lb x 9
35 lb x 9
Thursday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9
DB One Arm Shoulder Press
25 lb x 9
25 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
30 lb x 9
30 lb x 9
Saturday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9
DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9
DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9
DB One Arm Shoulder Press
20 lb x 9
20 lb x 9
DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9
DB Curl
15 lb x 9
15 lb x 9
DB Single Leg Calf Raise
27.5 lb x 9
27.5 lb x 9