Here's a progress chart for my major exercises since the start of my Journal :
EXERCISE......................JULY........................OCTOBER
Dips.......................... bw+90 x 4 ................ bw+90 x 5 / 135 x 1
DB Bench................... 95 x 8...... ................105 x 5 (September)
Pullups...................... bw+45 x 6 ................ bw+90 x 2 / bw+75 x 4
Chins........................ bw+35 x 5 ................ bw+90 x 3
Squat....................... 225 x 10 ................... 225 x 17
DL............................ N/A ......................... 455 x 1
SLDL......................... 225 x 8..................... 285 x 5
Shoulder DB............... 65 x 9 ...................... 75 x 7 (September)
DB Row..................... 140 x 7 .................... 140 x 13
Overall it looks like my back strength has gone way up. My legs are progressing and shoulders too. I haven't really focused on much direct arm work for the past three months so I'm not tracking it to close.
My main goals are to increase strength in Pullups, Dips, Chinups, Squat and DLs. I was trying to focus more on the Shoulder Press but I have to back off shoulders due to an injury. I haven't been able to do any DB or BB Chest work either since late September so I'm doing Dips and Hammer Strength machines for my chest.
My weight has stayed the same for about 6-8 months too (about 188). I was normally taking in about 3500 cals/day. I'm cutting it down to 3000 for a week, then I'm going to see if I can take it to about 2500 cals for a couple weeks to see if I can shed an inch on my waist.
EXERCISE......................JULY........................OCTOBER
Dips.......................... bw+90 x 4 ................ bw+90 x 5 / 135 x 1
DB Bench................... 95 x 8...... ................105 x 5 (September)
Pullups...................... bw+45 x 6 ................ bw+90 x 2 / bw+75 x 4
Chins........................ bw+35 x 5 ................ bw+90 x 3
Squat....................... 225 x 10 ................... 225 x 17
DL............................ N/A ......................... 455 x 1
SLDL......................... 225 x 8..................... 285 x 5
Shoulder DB............... 65 x 9 ...................... 75 x 7 (September)
DB Row..................... 140 x 7 .................... 140 x 13
Overall it looks like my back strength has gone way up. My legs are progressing and shoulders too. I haven't really focused on much direct arm work for the past three months so I'm not tracking it to close.
My main goals are to increase strength in Pullups, Dips, Chinups, Squat and DLs. I was trying to focus more on the Shoulder Press but I have to back off shoulders due to an injury. I haven't been able to do any DB or BB Chest work either since late September so I'm doing Dips and Hammer Strength machines for my chest.
My weight has stayed the same for about 6-8 months too (about 188). I was normally taking in about 3500 cals/day. I'm cutting it down to 3000 for a week, then I'm going to see if I can take it to about 2500 cals for a couple weeks to see if I can shed an inch on my waist.