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Thread: JoeLiftsWeights Competitively

  1. #591
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    Oct 2015
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    New Braunfels, Texas
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    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    Wednesday, October 2, 2024
    Bench Press 220x3x10
    Strict Standing Shoulder Press 190x5x3
    Pull Ups BW x 10, 8, 6, 11, 8 = 43
    DB Side Delt Raise 20x10x2, 25x10x3
    Seated DB Curls 35x10x3

  2. #592
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    Oct 2015
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    Saturday, October 5, 2024
    Squat 365x5x5
    Deadlift 415x2x10
    Prowler 145 x 40 yd x 10

  3. #593
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    Oct 2015
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    New Braunfels, Texas
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    Tuesday, October 8, 2024
    Larsen Bench Press 315x1, 270x3x3
    Incline DB Bench Press 95 x 8, 8, 7, 6
    DB Rows 110 x 12, 12, 11, 10
    Rear Delt Raises 32.5 x 15, 15, 14
    Cable Tricep Press Downs 60 x 12, 11, 11

  4. #594
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    Oct 2015
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    New Braunfels, Texas
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    Tuesday, October 15, 2024
    Front Squat 400x1, 320x5x2
    RDL 315x5x3
    Prowler 140 x 40 yds x 10
    https://youtube.com/shorts/xGP8Baae7Co?feature=share

  5. #595
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    Oct 2015
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    New Braunfels, Texas
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    I was knocked down by a stomach bug for several days. I work 56 hours a week, and things are pretty hectic with my young family. My recovery isn’t what it needs to be to be pushing heavy PRs. I need something fun and challenging that isn’t quite as systemically stressful. I joined a local gym and I am having a lot of fun following Andy Baker's bodybuilding workouts. I feel like an iron hermit that has emerged from his cave. I haven’t done a bodybuilding split since I competed in a small bodybuilding competition at Texas A&M in 2007. I am very excited to see how it goes.

    Bench Press 220x3x10
    Seated DB Overhead Press 62.5 x 10, 10, 9
    Pull Ups BW x 12, 10, 7, 7, 7 = 43
    Wide Grip Upright Rows 95 x 13, 13, 12
    BB Curls 92.5 x 10, 8, 7

    Back Squat 330x5x5
    Deadlift 355x4x5

    Start of Bodybuilding Style Training:

    Incline BB Bench Press 225x5, 200x9
    Flat DB Bench Press 90x9, 80x12
    Chin Ups BWx8x3
    Seated Cable Rows 180x9, 160x12, 140x15

    2 Count High Bar Pause Squats 385x6, 345x9, 305x12
    Leg Extensions 80x12x3
    Standing Calf Raises 100x12, 90x15x2
    Decline Sit Ups BWx15x3

    Machine Shoulder Press 140x8, 130x12, 120x11
    Cable Side Delt Raises 10 x 12, 12, 10
    Machine Rear Delt Fly 50x15x2, 60x15
    LTE w/ EZ Curl Bar 90x12x3

    RDL 405x8
    Lying Leg Curls 80x12x3
    Seated Calf Raises 70x12x3
    BB Curls 100x8, 90x10, 80x9
    Machine Shrugs 230x12x3

    Flat BB Bench 250x7, 225x10
    Incline BB Bench 205x8, 185x10
    DB Fly 25x12, 20 x 16, 12, 8 (DC Rest Pause)
    Decline Sit Ups BWx20x3

    Wide Grip Pulldowns 170x12x3
    Chest Supported Machine Rows 180 x 12, 12, 10
    Single Arm DB Rows 90x12, 80x15
    Close Grip Pulldowns 170 x 13, 6, 5 (DC Rest Pause)

    Leg Extensions 90x12x2, 110x12
    Leg Press 450x12
    2 Count Paused High Bar Squats 405x6
    Standing Calf Raises 90x15, 100x15x2

  6. #596
    Join Date
    Oct 2015
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    New Braunfels, Texas
    Posts
    679

  7. #597
    Join Date
    Oct 2015
    Location
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    Posts
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  8. #598
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    Oct 2015
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    Friday, November 1, 2024
    Deadlift 515x6
    45 Degree Back Extension 25x12, BWx20
    Lying Leg Curls 100x12, 110x10x2
    Reverse Lunges BW x 20 per leg
    Seated Calf Raises 80x12x3

    Saturday, November 2, 2024
    Flat DB Bench Press 95x9x2, 100x9
    Incline BB Bench Press 210x8, 190x11
    DB Floor Fly 45x12+6+5
    Hanging Leg Raise BW x 15, 15, 12

    Sunday, November 3, 2024
    Wide Grip Pulldowns 180x12, 190x11, 200x8
    Chest Supported T-Bar Row 90x12, 100x12, 110x10
    Single Arm DB Row 100x12, 90x15
    Close Grip Pulldowns 180x12+5+5

    Monday, November 4, 2024
    Leg Extensions 110x12, 130x12, 150x12
    Leg Press 500x12
    Paused High Bar Squat 415x6
    Standing Calf Raises 120x15, 130x13, 140x12

    Tuesday, November 5, 2024
    Seated DB Shoulder Press 75 x 10, 10, 9
    DB Side Delt Raises 35x12, 40x8, 35x10
    Bent Over Double Arm DB Row 100 x 11, 9, 8
    BB Shrugs 295 x 10, 11, 11

    Wednesday, November 6, 2024
    Single Arm DB Preacher Curl 35x12+5+5
    BB Curls 105x11, 95x12
    Cable Tricep Pressdown 100x12, 110x8, 100x10
    Dips 55x8, 35x10
    EZ Bar Skull Crushers 75x16

    Thursday, November 7, 2024
    Deadlift 525x5
    45 Degree Back Extension 45x12, 35x14
    Lying Leg Curls 120 x 11, 9, 8
    Reverse Lunges 20 x 20 per leg
    Seated Calf Raises 100x12x3

    Sunday, November 10, 2024
    Flat DB Bench Press 100x9x2, 110x5
    Incline BB Bench Press 215x8, 195x10
    DB Floor Fly 55x10+5+5
    Hanging Leg Raise BW x 20, 20, 11

    Monday, November 11, 2024
    Wide Grip Pulldowns 200 x 9, 7, 190x8
    Chest Supported T-Bar Row 110x12, 120x10, 130x8
    Single Arm DB Row 120x11, 100x14
    Close Grip Pulldowns 190x10+4+4

    Tuesday, November 12, 2024
    Leg Extensions 170x12, 180x12, 190x10
    Leg Press 540x12
    Paused High Bar Squat 425x6
    Calf Extension Machine 140 x 15, 13, 12

    Thursday, November 14, 2024
    Seated DB Shoulder Press 80 x 10, 9, 8
    DB Side Delt Raises 40x9, 35x9, 30x10
    Bent Over Double Arm DB Row 100 x 11, 10, 8
    BB Shrugs 315 x 12, 11, 335x10

    Friday, November 15, 2024
    Single Arm DB Preacher Curl 40x9+4+4
    BB Curls 110x10, 95x13
    Cable Tricep Pressdown 90x9, 85x9, 80x10
    Dips 65x8, 45x10
    EZ Bar Skull Crushers 80x13

    Saturday, November 16, 2024
    Deadlift 530x3
    45 Degree Back Extension 55x12, 35x15
    Lying Leg Curls 130 x 10, 9, 8
    Reverse Lunges 25 x 20 per leg
    Seated Calf Raises 120 x 11, 10, 9

  9. #599
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    Oct 2015
    Location
    New Braunfels, Texas
    Posts
    679

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    Sunday, November 17, 2024
    Flat DB Bench Press 105x8x3
    Incline BB Bench Press 220x8, 200x10
    DB Floor Fly 60x8+3+2
    Hanging Leg Raise BW x 20, 16, 14

  10. #600
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    Oct 2015
    Location
    New Braunfels, Texas
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    starting strength coach development program
    Monday, November 18, 2024
    Wide Grip Pulldowns 210x10, 230x7, 220x8
    Chest Supported T-Bar Row 135 x 8, 8, 9
    Single Arm DB Row 130x8, 110x11
    Close Grip Pulldowns 200x11+4+3

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