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  1. #1
    The Athlete CityMiller's Avatar
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    Default CityMiller's Journal

    Long story short, I'm new to this site but now new to working out. My brother's on here and he recommended it to me. Figured it really couldn't hurt to get some feed back on the work I've been doing and my progress.

    When I started 4 years ago
    Me =
    Weight = ~145
    Height = 5'8"

    Intermission

    Now
    Me =
    Weight = 175 - 180 (been fluctuating recently)
    Height = 5'10.5"
    __________________________________________________ ______________

    When I started out I created my own plan went six days a week targeting specific areas twice in a rotations (i.e. A-Days arms/chest, B-Days back/core, C-Days legs/legs). I played on my high school basketball team all four years and was the most physically fit on the team. I was proud of myself.

    Now, I am finishing up my first year in college and doing a 3-day a week plan that is, for all intents and purposes, working well for me.
    V V V V V V V V V V V V V V V V V V V V V V V V V V V V V V V V V V V

    Bench Press 12-10-10-8
    Bent Over Row 12-10-10-8
    Military Press 10-10-8
    Lat Pull Downs 10-10-8
    Skull Crushers 10-10-8
    Incline Curls 10-10-8
    Squats 12-10-10-8
    Lunges 10-10-8
    Leg Extensions 10-10-8
    Leg Curls 10-10-8
    Calf Raises 20-20-15
    Back Ball Extensions 15-10-10
    Incline Sit up
    Last edited by CityMiller; 05-02-2010 at 01:36 AM.

  2. #2
    The Athlete CityMiller's Avatar
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    Default

    To just give you an idea of my progress within the past month:

    3/26/10

    Bench Press 155-165-165-170
    Bent Over Row 135-155-155-165
    Military Press 105-105-115
    Lat Pull Downs 190-190-195
    Skull Crushers 65-65-75
    Incline Curls 35-35-35
    Split Squats 110-110-115-115
    Lunges 10-10-8
    Leg Extensions 120-125-130
    Leg Curls 110-115-120
    Calf Raises 185-190
    Back Ball Extensions 15-10-10
    Incline Sit up 5 complex***
    -----------------------------------------
    4/26/10

    Bench Press 155-175-175-185
    Bent Over Row 135-145-145-155
    Military Press 115-115-125
    Lat Pull Downs 200-210-210
    Skull Crushers 70-60-70
    Incline Curls 35-35-35
    Split Squats 135-155-155-165
    Lunges 10-10-8
    Leg Extensions 150-190-220
    Leg Curls 130-130-140
    Calf Raises 210-190
    Back Ball Extensions 15-10-10
    Incline Sit up Super 7 program***
    *As you may notice some weight may have gone down, but this is for improved technique and smoother lifting.

    **I do these workouts in sets of 2, alternating coupling between upper and lower body. For example, I will combine bench and bent over rows. The next coupling will be split squats and calf raises. The next military press and lat pulldowns....and so on. I do ab programs in between couplings.

    ***5 complex - Done on an declined bench. Full crunch, opposite twist crunch left, opposite twist crunch right, half up, swing left, swing right = 1 rep. 5 reps
    Super 7 - 15 back leg lifts, 15 back leg lifts with crunch, 30 sec. rest, 15 knee ups, 15 full sit ups, 30 second rest, 15 knee ups w/ crunch, 15 modified v-ups
    Last edited by CityMiller; 05-02-2010 at 01:33 AM.

  3. #3
    #gettingstrongman zstadt's Avatar
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    Default

    Quote Originally Posted by CityMiller View Post
    Long story short, I'm new to this site but now new to working out. My brother's on here and he recommended it to me. Figured it really couldn't hurt to get some feed back on the work I've been doing and my progress.
    Good call

    I've subscribed, btw.

    Keep it up!
    ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓ ↓
    http://forum.muscleandstrength.com/threads/82589-zstadt-is-back!
    ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑ ↑

 

 

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