Hey guys,

This is kind of a yay me post. You've been warned.

Although I joined T-Nation in 2006, I stopped training in 2007 after going through a divorce. I started again 8 weeks ago and wanted to post my progress.

During the time I wasn't training, I ate like shit (1-3 shitty meals a day), rarely did much other than work and take care of my two boys (age 2 and 4). I'm a single dad and work 40-50 hours a week in National Account sales. It's a tricky balance.

Anyway, 8 weeks ago I encouraged my buddy to start working out with me. He's also a single dad and has past training experience. We agreed that I would control the workouts for the first 8 weeks, then he would structure the next 8 weeks.

First 4 weeks I followed Thib's superhero program. The next 4 weeks looked like this:

Tuesday: Chest/Tri
4 x 6 Incline Bench
3 x 8-10 Flat DB Press
3 x 10 DB Flies
3 x 12 Dips
4 x 6 Overhead DB Tricep Ext
4 x 6 Skull Crushers

Thursday: Back/Bi
3 x max Wide Grip Pullups
3 x 10 One Arm DB Row
3 x 10 Lat Pulldown
4 x 6 Bent over barbell row
4 x 6 Barbell Curl
3 x 10 Preacher Curl
3 x 10 Hammer Curl

Saturday: Shoulders/Traps
4 x 6 DB Press
4 x 6 BTN Press
3 x 10 Side Laterals
3 x 8-10 Arnold Press
5 x 5 Barbell Shrugs

Sunday: Legs
4 x 6 Squat
4 x 6 Rom DL
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 10-12 45 degree calf raises

I hit a huge PR on incline bench and flat DB press yesterday. This was the icing on the last 8 weeks of progress cake.

Stats (all measurements U.S.):

Height: 5'7

Starting Weight: 155lbs
Starting BF%: 10%

Ending Weight: 170
Ending BF%: 10%

Incline Bench Press (4-6 rep max)
Starting Weight: 185
Ending Weight: 225

Flat DB Press (4-6 rep max)
Starting Weight: 55
Ending Weight: 90

DB Shoulder Press (4-6 rep max)
Starting Weight: 40
Ending Weight: 70

BTN Press (4-6 rep max)
Starting Weight: 115
Ending Weight: 155

One Arm DB Row (10 reps)
Starting Weight: 60
Ending Weight: 90

Squat (4-6 rep max)
Starting Weight: 225
Ending Weight: 265

Rom. DL (4-6 rep max)
Starting Weight: 185
Ending Weight: 225

Yesterday it felt so good to finally put two 45's on the incline bench and crank out a few reps. I did two sets of 4 at 225 with no assistance.

I'll keep this log updated for the next 8 weeks. My goals are to get bigger/stronger.

Today kind of sucked, i was really pumped to work hard at the gym, but I felt weak when I started lifting.

I still managed to hit a PR on one arm DB rows. Next week will be better.

Weight: 170.8

1 x 10 Pullups

One Arm DB Rows
75 x 10
90 x 10
95 x 10 (PR)

Lat Pulldown
105 x 10
125 x 10
140 x 10

Bent Over BB Row
135 x 8
185 x 4
155 x 6
175 x 6

Unilateral Row Machine
135 x 10

Barbell Curl
75 x 10
95 x 5
95 x 5
75 x 8

Preacher Curl
65 x 10
65 x 10
45 x 10

Incline DB Curl
30 x 5
25 x 5
15 x 10

Bicep Curl Machine
30 x 20

I wasn't satisfied with yesterdays workout, even with the PR on rows.

So i went back to the gym today, even though it's usually my day off.

DB Rows
75 x 10
95 x 10
100 x 10 (PR)

I'm not using straps, so I dropped the weight between rep 6-7, but I picked it right back up and ground out the rest.

Flat Bench
205 x 8
225 x 5 (PR on flat)
235 x 3 (PR)

Decline DB Press

65 x 10
70 x 10
80 x 6 (PR)


I haven't done flat bench in 6 weeks - I've only been doing incline and DB's. Tomorrow is shoulders and traps - if they're not feeling rested after todays impromptu chest workout, I'll probably go legs.

Next week Tuesday my buddy takes control of the program. In my 8 weeks, we both gained 10lbs, and all lifts went up by an average of 40lbs. I'm expecting him to really amaze me with the results for the next 8 weeks.

I'll be able to get Tuesday's workout in, but I'll miss Thursday as I'll be out of town. Going to LA to do a sales presentation.

Still lifting hard, eating a lot, and resting well.

AWESOME workout today.

Back Squat
135 x 8 (warmup)
225 x 6
275 x 6 (PR)
315 x 3 (PR)

Deadlift (off the floor) - I've never done these before, usually stick to ROM DL, but there was a trainer on site, so I asked for some form critique. He said things looked good, knees went forward a bit on one rep, but otherwise solid.

225 x 5
275 x 4

Leg Press

160 x 10
300 x 10
360 x 10 (PR)

Leg Curl

70 x 10
170 x 10 (PR)
110 x 10

45 degree calf raise

125 x 15
175 x 15
210 x 10

Today was Back/Bi's. I had a chest workout on Tuesday, but it wasn't impressive - I'm on the verge of screwing up my shoulders from incline barbell benching heavy. I either need to bring the weight down substantially, take more time to warm up, or switch exercises.

1. Weighted Chins
+25lbs x 6
+25lbs x 6
BW x 6
BW x 6

2. One Arm DB Rows
75 x 10
90 x 10
100 x 10

3. Lat Pulldown
105 x 12
125 x 12
135 x 12

4. Bent Over BB Rows
135 x 6
155 x 6
175 x 4

5. Barbell Curls
65 x 8
75 x 8
65 x 10

6A. Preacher Curl
65 x 8
65 x 9
85 x 2 - failure :(

6B. DB Hammer Curls
20lbs x 10
15lbs x 10
15lbs x 10

Trying this para workout:

60 min prior: Alpha GPC
30 min prior: 1-2 Scoops Surge Workout Fuel
10 min prior: 1 scoop Surge Recovery
During: 1 scoop Surge Recovery/Grow! Whey
60 min PWO: 1-2 scoops Surge Recovery

120 min PWO: big ass meal.

Today was Shoulders/Traps, but I deviated a bit because my shoulders were FUCKED after the first set.

1. Seated DB Press
35 x 8
50 x 8
70 x 4
55 x 8

2. Push Press
135 x 5
155 x 1

3. Upright Rows
95 x 10
105 x 10
110 x 10

4. Arnold Press
40 x 10
55 x 6
35 x 10

5. Side Laterals
15 x 10

6. Pec Flies
25 x 10
35 x 10
35 x 10

7. Dips
BW x 12
BW x 12

I also did some cable crossovers and some shoulder presses on the machines at my gym, but overall I was kinda disappointed.

Tomorrow is legs, I'm going to get another PR on Squat - 315 x 5 at least.

I gain weight on my legs easier than other body parts, specifically my badunkadunk. Good thing my GF doesn't mind.

Speaking of girls, I'm really worried about the population of gym goers who believe that women are "attracted" to skinny guys with RIPT ABZ. Let me explain something to you: Women are SUBCONSCIOUSLY attracted to DOMINANT males.

Now, certainly all women are different, but I believe they have more in common than they have different. My current GF and my ex-wife liked my body A LOT more with some muscle than with the RIPT ABZ that, fortunately, I naturally have a decent set of.

Plus, if you're working out to impress girls, you're better off working on your personality and your BOUNDARIES as a MAN. No quality woman will EVER want to be with a man who can't say no to her.

I'm up to 172 from 150, and at my LOWEST when I was 16 at this height I was 125. I get more eye-fucking at 172 than I ever did at 125 or 150. Or even 160.

1. Squat
135 x 8
225 x 8
315 x 3
335 x 2 (PR)
345 x 2 (PR)

2. Leg Curl
70 x 10
170 x 5, 150 x 4

3. Leg Press
160 x 10
300 x 10
380 x 10

4. Barbell Calf Raises
225 x 12

5. 45 degree calf raises
150 x 12
195 x 10
270 x 5

1. Incline BB Press
135 x 8
185 x 5
205 x 5
225 x 4
185 x 5

2. Flat DB Press
55 x 5
65 x 5
80 x 5
70 x 10

3. Cable Crossover
30lbs x 30

4. Dips
BW x 6
BW+45lbs x 5
BW+45lbs x 5
BW+45lbs x 5
BW+45lbs x 5
BW+45lbs x 5

5. Overhead DB Tricep Press
50 x 10
65 x 10
70 x 10

6. Tricep Rope Pulldowns
40lbs x 25

I ditched my training partner. Best decision I've made recently.

The dude didn't show up 4 times, and didn't let me know ahead of time 2 of those times. As the more experienced lifter, I cut ties. I've been on my own here for the last 2 weeks.

I'm going to start training 5x/week now. New plan looks like this:

Monday
Off
Tuesday
Upper Chest/Tri (see yesterdays workout)

Wednesday
Back/Bis

Thursday
Shoulders/Traps

Friday
Off

Saturday
Lower Chest / Arms

Sunday
Legs

My chest is a weak point, and my legs grow like weeds. My lifts represent this pretty well.

Example:

Squat is 345
Bench is 235

Because I haven't spent a considerable amount of time deadlifting, I might replace the shoulders day with a Deadlift/Ham day after a few weeks. My shoulders are in decent shape, but I'd like to get my military and push press numbers up too.

Going to see how my body reacts to this.

Back/Biceps

1. BB Rows
135 x 5
185 x 5
195 x 5
205 x 5
205 x 5

2. One Arm DB Rows
75 x 5
85 x 5
95 x 5
100 x 5
100 x 5

3. Weighted Chins
BW+35 x 5
BW+35 x 5
BW+25 x 5
BW+25 x 5
BW x 5

4. DB Pullover
50 x 5
60 x 5
65 x 5
50 x 5
50 x 5

5. Standing BB Curl
65 x 5
75 x 5
75 x 5
75 x 5

7. EZ Curl Bar Standing Curls
10lbs each side to failure

1x 15 reps
1x 12 reps

Thanks man

Shoulders/Traps

1. Standing BTN Press (Push pressed the weight up to start)
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5

2. Upright Rows
115 x 8
125 x 8
125 x 8
135 x 8

3. Arnold Press
50 x 8
50 x 8
50 x 8
55 x 8

4. Side Laterals
15 x 10
15 x 10

5. Front Raise
15 x 10
20 x 10

6. Rear Delt Machine
40 x 10

7. Shrugs
225 x 5
225 x 5

I didn't have straps, and my forearms could barely keep 225 up during shrugs, so I called it a day there.

Feeling pretty good after 3 days of upper body work. I haven't been back at this long, but I seem to recover better than most.

January 2009 - After about a year off

5'7"
150 lbs

(EDIT) originally had this as January 2008 - it's actually from this year!

Started lifting again in April - Here's Today's pic. And yeah, I totally wear my jammies to the gym.

174lbs

I'll get wheels, back, and some flexed shots tomorrow. Time to eat.

Here was today's workout

Bench Press
185 x 8
205 x 8
225 x 8
245 x 2
185 x 8

Decline DB Press
55 x 8
65 x 8
80 x 8
70 x 8

DB Flies
20 x 10
25 x 10
35 x 8

Pec Deck
100 x 20

OH DB Tricep Ext
65 x 10
75 x 10
85 x 10

Tricep Pushdown
120 x 20

(Sunday's workout)

Legs

I initially was hoping to get more reps @ 345 on squat, but instead I went for more volume at 315.

I've got a good idea where my max weight is for most lifts now - I'm going to try to get more reps at those weights and focus on good form for the next few weeks.

I'm really fighting the urge to change my program - I'm not going to change what I'm doing, but I do find myself wondering if there's a better way. Good progress so far, so I'm not changing anything until I stall. And even then, I won't drastically change anything.


Squats
Bar x 12
225 x 8
315 x 3
315 x 3
315 x 3
225 x 8

Rom. DL
135 x 10
205 x 6
225 x 5

Leg Press
180 x 10
320 x 10
380 x 10

Leg Curl
70 x 10
70 x 10

45 degree Calf Raises
165 x 12
210 x 10
285 x 3

Oh, and as a note to Biotest - I'd love to try out Anaconda. Happy to log the results and I'll follow whatever guidelines.

Today my incline press went down significantly and my left shoulder is really starting to hurt. Does anybody have any tips - I'm wide open right now. My goals are size + strength.

1. Incline Bench Press
135 x 8
185 x 8
205 x 6
215 x 3 (WTF)
185 x 8
185 x 7

2. Shallow incline DB Press
60 x 8
70 x 8
80 x 7
70 x 8

3. Shallow incline DB Fly
30 x 10
35 x 8
35 x 10
35 x 8

4. Dips
BW+25 x 8
BW+45 x 5
BW+45 x 5
BW+45 x 3

BW+45 x 3 (Negative Only)

Back/Biceps

Had to get out of the gym early for a work emergency, so I cut out the Weighted Chins.

Weight at 172.

1. Barbell Row
145 x 8
145 x 8
185 x 5
205 x 5

2. One Arm DB row
50 x 10
70 x 10
100 x 8
100 x 8

3. DB Pullover
50 x 5
50 x 5
65 x 5

4. Barbell Curl
Bar x 10
65 x 8
65 x 8

5. Preacher Curl
65 x 10
65 x 10

Typical day for me food wise:

Calories
4,797

Fat
174.0

1,561
33
%
Saturated
54.7
491
10
%
Polyunsaturated
19.5
173
4
%
Monounsaturated
58.0
520
11
%

Carbohydrate
474.0
1,884
40
%

Dietary Fiber
37.2

Protein
306.2
1,258
27
%

Alcohol
0.0
0
0
%

Shoulders/Traps

I thought I was feeling run down lately, so I considered cruising through this workout, but my shoulders felt great.

Push Press
Bar x 10 (warmup)
95 x 8
115 x 8
135 x 8
155 x 2

Upright Rows
135 x 8
115 x 8
115 x 8

Arnold Press
50 x 8
50 x 10
60 x 8 (PR for this lift)

Side Laterals
15 x 10
10 x 10

Shrugs
225 x 8
275 x 6
275 x 5

Thanks rx85

My weight is back up to 174 again today after being at 171 and 172 for the last two days. I feel a lot "fuller", its probably from the ridiculous amount of carbs I'm consuming.