John's Journal
 

Figure I might as well start this so I can keep up with my own personal improvements as well as let others see where I am and possibly get some ideas on ways to improve even more.

I am just getting started in the gym and have only been working out for about a month now. For the past 2 weeks I have been working with guys that lift for bulk .... one of which is a professional wrestler.

Since I am just starting this ... I will start with this week.

Monday: Legs

Leg Press: 3x8
First set: 260lbs
Second set: 270lbs
Third Set: 280lbs

V-Squats (Hammer Strength Machine): 3x8
First set: 135lbs
Second set: 155lbs
Third set: 155lbs

Followed that up with a short AB workout.

Tuesday: Max Day on Flat Bench

Started out with a couple short warm-up sets with 115lbs

Max: 155lbs


After doing the single RM did a burnout set on the flat bench.

1x25 @ 75lbs

Decline burnout: 1x25 @ 75lbs
Incline burnout: 1x20 @ 75lbs

Weight: 159.5

When I first started going to the gym about a month ago, I was weighing in at 155.

John

This week is single RM week.

Deadlift:
Warm up: 135lbs
First Rep: 185lbs
Second Rep: 225lbs
Third Rep: 255lbs
Fourth Rep: 275lbs
Max Rep: 300lbs

Tonight was my first time ever to do deads and I am rather happy with the outcome.

That's impressive. Good work. How is your form?

I would highly recommend getting some good old fashioned BB squats in there.

Pretty impressive starting weight for deads though.

IronWorker

Had one of the guys I work out with that has been an avid lifter for several years correct me on my form after the 185lb lift I believe it was. I didnt realize it but my knees were not staying forward and were turning out when I would come up. Went over and got a bar that wasn't being used, stood in front of the mirror and worked on keeping my knees forward and not letting them turn out on me. Other than that, he didn't say anything else was wrong with my form. Got that taken care of before I got into the 225+ lifts.