Everyone's numbers/routine

ilovedeadlifts

Figured it would be nice to see what everyone is doing. What they're taking. What they're goals are. And how much weight they're moving.

Supps: My staples are creatine mono, fish oil, and a good multi. I'm also taking a fiber supp. BSN Hyper FX preworkout. and whey protein as I see fit.

Routine: 5 3 1. Using Bench, squat, deads, and push presses (instead of military pressing)
Monday: Bench, inclines, back assistance
Tuesday: Squats, lunges, tire sled drags
Wed: Abs
Thursday: Overhead Pressing, dynamic squat/dynamic bench (usually with bands).
Friday: off.
Saturday: Deads. Heavy sled drags. Heavy back work.
Sunday: Off

Goals: Trying to pack on another 10 pounds. Hoping it's not too much fat. Basically working on getting strong at the moment.

Totals:
Bench:210
Squat: 300
Dead: 320

SergeantSunshine_reused

I do not have a set routine right now unfortunately. I have to work around Physical Training every week since I never know what muscle group they will have us working.

For supps I have fish oil, and just started an EC stack. I thought about creatine mono (have some sitting in the cabinet too) Just unsure if it will do me much good at the moment.

Goals are just to lean out as much as I can until December, and then I plan on starting a bulk. I might reevaluate that depending on my body fat %

Numbers:
Dead: 225
Squat: 175
Bench: 95

would like to increase my bench as well. At least hit 100 -.-

ilovedeadlifts

^^ Strong numbers. I have friends who can't squat 175 properly.
And your deadlift is just astounding.

SergeantSunshine_reused

Thank you! I Focused on squats and deads since freshman year. Avoided my arms because I didn't want to look bulky (shhhh....) paying for that now!

The record for my weight in HS for deads was crazy high. Squats was 210 for 130lb female. Always wanted to beat one of them! A little late now xD

Sidesteal

http://forum.bodybuilding.com/showthread.php?t=137650263

^ My cutting log.

I train like a bro, but not by preference. I have issues with both shoulder joints and it prevents me from barbell pressing and it limits the chest exercises I can perform without pain. Chest/Shoulders are pretty weak as well, but I'm pounding them hard.
Arms are the only thing I'm moderately strong at (ironically I don't train them much now), back is within acceptable range for strength.

The gym I lift at has a smith but no free barbell, so in September I added in DL's (in my garage) and quickly injured my back. Highest I got was 305 after about 1 month. Recently started adding DL back in but I'm going light until I get my form critiqued, which will happen soon. I can DL in my garage as I have a barbell and about 500lbs in plates.

Not currently squatting as I don't want to smith-squat.

It's unfortunate as I'd love to focus on the big 3, but I've also made substantial gains in the past year despite not using these tools. (I was 200lb and probably about 20% bodyfat last year. Current .avi is 179-180lb and probably about 12%).

I'm doing the best I can with the available equipment and factoring in injuries, and I'm also pleased with my progress. I've set lots of PR's on this cut and literally every lift is going up.

Sidesteal

Dead: 225

^ That's impressive!

lockef

Lost a lot of muscle through the years training in Muay Thai, then gained a bunch of weight when I moved a couple years ago.

Trying to get back into building some muscle, but keep my conditioning up for when I start training again. Feels like I'm starting all over. :grumble:

Dead: 295 x 2
Squat: 225 x 5 (weak hamstrings)
Bench: Tore my rotator cuff in the past, so now I use dumbells. 95 x 5

Height: 5'11"
Weight: 173.1
BF%: 9.66 (7pt caliper)

Going to be doing a slow bulk the next 8-10 weeks.




Very impressive DL Sunshine!

ilovedeadlifts

95 pound dumbbells is a pretty impressive bench with dbs. especially by 5. you must have some strong stabilizers.

Sidesteal

Bench: Tore my rotator cuff in the past, so now I use dumbells. 95 x 5

Solid DB press!

I'm at 90x4 for incline and it's not a pretty 4 reps. 85x8 prior to upping it. Will be attempting flat again to see how my shoulders feel.

Height: 5'11"
Weight: 173.1
BF%: 9.66 (7pt caliper)

^ LEAN! Very nice.

lockef

I've trained a lot with kettlebells too, so my core is pretty strong. Turkish get ups work great for stabilizers.

Just sucks that I still can't see all of my abs at <10%bf. Weak aesthetic genetics.

Sidesteal

Just sucks that I still can't see all of my abs at <10%bf. Weak aesthetic genetics.

I haven't been tested so I can't say for certain what my bf% is, but I think I'd need to get down to single digits to really get a solid 6 pack going. My navel measurement a year ago was 39", so even though men always say "I carry it all in one spot" for me it really was true. And horrible looking. I feel your pain brosef.

lockef

I haven't been tested so I can't say for certain what my bf% is, but I think I'd need to get down to single digits to really get a solid 6 pack going.

I'm not good at estimates, but I'd guess you're pretty close to single digits, if not already there.

You still cutting?

Sidesteal

I'm not good at estimates, but I'd guess you're pretty close to single digits, if not already there.

You still cutting?

I'm reverse dieting up to maintenance, just started. If I calculate and eat accurately I should drop another 1.5lbs or so before end of cut. Plan is to be at maintenance by end of Nov and start a long and slow bulk beginning December.

I think I'm in the neighborhood of 12% right now but again it's difficult because I have this ridiculous layer of fat on my lower abdomen, yet I also have veins coming out near my adonis belt. /boggle.

liftingbro

My routine:

Monday: Squat, bench,curls,rows (3-4 sets 6-8 reps one set is a warm up of 10-12 reps)

Wed: Deads, inclined bench, shoulder press, skullcrushers

Friday: squats, bench, curls

I really have not tested maxes since High School but estimates:

Bench: 205
Squat: 275 (just started being able to do squats again and not pushing it)
Deads: 275 Not real sure here

My progress on the bench is slowing given I'm on a deficit and losing weight. Back issues so I can't really push on the deads or squat but I'm getting more comfortable each time out.

My goals are to reach 225 on bench, 300+ both on squat and bench. I would also like to drop about another 30 pounds or so.

ilovedeadlifts

^^Not bad numbers. Pretty close to mine. 275 is a damn good squat for just getting back into it.

liftingbro

^^Not bad numbers. Pretty close to mine. 275 is a damn good squat for just getting back into it.

I'm built like a stump so doing a full sqaut is pretty short range of motion. Not to mention I have short arms and a barrel chest so I probably only need to move the bar about 8" to full extension on the bench. :laugh:

lockef

I'm built like a stump so doing a full sqaut is pretty short range of motion. Not to mention I have short arms and a barrel chest so I probably only need to move the bar about 8" to full extension on the bench. :laugh:

I'm the opposite, I'm more of a puller than a pusher. Longer arms and torso which is probably why I get hurt doing bench presses with the barbell.

Very nice squat MC.

koosdel

Bench 220
Squat 220, I know.. I neglected squats in the 6 months I suffered without a squat rack. The shame.... but the strength is coming back fast.
Dead lift 315


I would post my routine, but I don't remember it.

doughnutwretch

I do not have a set routine right now unfortunately. I have to work around Physical Training every week since I never know what muscle group they will have us working.

For supps I have fish oil, and just started an EC stack. I thought about creatine mono (have some sitting in the cabinet too) Just unsure if it will do me much good at the moment.

Goals are just to lean out as much as I can until December, and then I plan on starting a bulk. I might reevaluate that depending on my body fat %

Numbers:
Dead: 225
Squat: 175
Bench: 95

would like to increase my bench as well. At least hit 100 -.-

These are impressive numbers! I love seeing a female your age into lifting. Keep it up, you'll hit that 100 on bench soon

I_give_it_2_u_str8

Supplements: protein only

Deadlift: 275 x 8 reps, 3 sets
Squats: 315 x 5 reps, 3 sets
Bench: 295 x 1 rep

I'm 6'2.5", roughly 15% bf and 210lbs. Thinking about adding another 10lbs and
Cutting down to 10-12% bf

AlsDonkBoxSquat

Damn, I need to start upping my game!

I actually hadn't been in a weight room for a long time so I wanted to start some where and picked up New Rules. I go up 5 - 10 pounds each session.

Squat: 110
Dead lift: 110
Haven't benched yet in the weight room, but I do push-ups with my hands in blast straps and feet on a bosu ball

My current goal (aside from lifting heavier each time) is pull-ups (I can do chin-ups), I know it's such a small thing. Starting this morning I'm working on negatives: jump up, hold for 6 seconds, and ever so slowly let myself back down. If there's a better way I'm all ears.


I'm a bodypump instructor, but I don't count that as lifting anymore, that's now just a part of my cardio workout every week.

Oh, I'm 5'3" 123 - 127 pounds

taso42

Wow, impressed by everybody's numbers.

I just switch to Rippetoe's Starting Strength. Prior to that I was doing a more isolated and tedious upper/lower split with dumbbells. Anyway, I am a novice when it comes to the barbell, which means the improvements are coming quickly.

Here are some current numbers.. I'm almost embarrassed to post them...

squat: 190 x 5 x 3
bench: 150 x 5 x 3
deadlift: 235 x 5 x 1
(overhead) press: 85 x 5 x3 (i think.. don't have my notes here)
power cleans: can't remember... still getting the form down.

In this short time so far, I've been adding 5-10 lbs to the squats each session or two, about 15 to the deadlifts, and about 5 everywhere else.

I'm 5'7", currently about 150 lbs. Focusing on strength improvements at the moment - meaning I'm eating at a surplus and not caring too much about extra fat.

Really psyched about this program. I'm loving these steady gains!

ilovedeadlifts

Supplements: protein only

Deadlift: 275 x 8 reps, 3 sets
Squats: 315 x 5 reps, 3 sets
Bench: 295 x 1 rep

I'm 6'2.5", roughly 15% bf and 210lbs. Thinking about adding another 10lbs and
Cutting down to 10-12% bf

strong *kitten* numbers!

erickirb

I am currently between rounds of P90X, will be starting up another round in the new year once I get my weighted vest.

As for numbers I don't have a squat rack in my current gym (smith machine only, but I refuse to do squats on that thing)
I am 5'6 140lbs and currently:
benching 165 x 6, 3
incline bds 60's x8, 3 (60 lb BD's are the heaviest we have in our gym, it is a free gym so I will take it)

I use to
Deadlift: 285 x 4 reps was my best, typically did 265 x 6, 3
Squats: 265 x 4 was my best, typically did 245 x 6, 3
Bench: 175 x 5, 3, 1 rep max 205 (when I was 146 lbs)
incline dumbbell: 85's x 5 was my best, typical 75 x 6, 3

liftingbro

Wow, impressed by everybody's numbers.

I just switch to Rippetoe's Starting Strength. Prior to that I was doing a more isolated and tedious upper/lower split with dumbbells. Anyway, I am a novice when it comes to the barbell, which means the improvements are coming quickly.

Here are some current numbers.. I'm almost embarrassed to post them...

squat: 190 x 5 x 3
bench: 150 x 5 x 3
deadlift: 235 x 5 x 1
(overhead) press: 85 x 5 x3 (i think.. don't have my notes here)
power cleans: can't remember... still getting the form down.

In this short time so far, I've been adding 5-10 lbs to the squats each session or two, about 15 to the deadlifts, and about 5 everywhere else.

I'm 5'7", currently about 150 lbs. Focusing on strength improvements at the moment - meaning I'm eating at a surplus and not caring too much about extra fat.

Really psyched about this program. I'm loving these steady gains!

Those are not bad numbers. I thinkt here are a lot of guys out there that don't lift that can't get 150 up on the bench. Not to mention if you can do 5 reps you can probably do 175-185, 1 RM. I'd say those are pretty respectable numbers. I had the advantage of having lifted from about 14 to the age of about 22, then starting back up again a year ago. I still don't put up the numbers I did in High School but I'm working toward it.

This isn't a contest, we do the best we can and try to do better. If we do that, then we're doing it right.

joejccva71

Supplements: Whey and Casein Protein, Creatine HCI, Scivation BCAA's, Orange Triad multi, CL Fish Oil

Routine: Mon, Wed, Fri - Full Body

Leg Press: 875 @ 5/5/4
Hack Squat: 410 @ 6/6/4
Seated Calf Raise: 205 @ 8/8/8/8/7
Barbell Flat Bench: 255 @ 5/5/4/4/3
Dumbell Flat Bench: 95 @ 5/4/3
T-Bar Row: 115 @ 5/5/5
Pullup: BW(175) + 45 - 10/2s
Military Press: 135 @ 5/5/5
Barbell Curl: 80 @ 5/5/4

The_Saint

Core Workout Stats 15x3 everything except leg day. 30x3

Monday - Chest/Tricep
Tuesday - Abs/Calves
Wednesday - Shoulders
Thursday - Legs
Friday - Back/Bicep

Lost a lot of strength in my cut - missing gym days, and losing muscle from under consuption from working in the field.
So....I couldn't tell you my lifting stats off hand.

XFitMojoMom

I'm not a builder per se, but I like O-lifts.

DL 245
BS 185
FS 150
OHS 100
Clean 120
Push/Split Jerk 130
Snatch 90
BP 115
Shoulder Press 97

My CF trainer has suggested I try out for 2012 Pan Am Canadian Masters Weightlifting. I'll see how I recover from my surgery and how the O-lift classes go in the new year.

Sidesteal

This isn't a contest, we do the best we can and try to do better. If we do that, then we're doing it right.

^ Damn straight. Lift more than you did last month and you win, and that's all that matters.

chrisdavey

Training log here
http://ausbb.com/member-training-diaries/13422-jzpowahz-training-log.html

For a long time I had been doing the following full body workout 3x a week. (been lifting for about 2 years now but injuries this year have hampered things a bit)

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
Pullups 3 x 8

Just recently switched to a very focussed program from a respected powerlifting guy in Australia. Markos from PTC. Each cycle goes for 11 weeks & I'm on week 6 for DL & Squats. I hurt my shoulder 2 months ago so I'm in injury recovery mode for that one.

Mon: Deadlifts 180kg(400lb) program + assistance (SLDL's, Power cleans + pullups)
Tue: rest + muscle ups at beach
Wed: usually squat dynamic effort (70% 1rm x 3x10 explosive) + other full body stuff from above
Thu: rest
Fri: squat 145kg (320lb) program + assistance (bulgarian split squats, vertical jumps)
Sat: whatever
Sun: whatever

I quite often go to the jungle gym at the beach to practice muscle ups to.

Current PB lifts: Squat 130kg (286lbs), Deadlift 163kg (360lbs), Bench 108kg (238lbs), SOHP 65kg (143lbs), pullup +60kg (132lbs), @78kg (172lbs), muscle upsx11

Goals: squat bwx2, DLx2.5, Bench bwx1.5, SOHP bwx1, pullup bwx2. Muscle ups x20 (WR is apparently 28)

And I agree with mcrow24, this isn't a contest unless you're entering a powerlifting comp

XFitMojoMom: how long have you been lifting? Very impressive numbers!

questionablemethods

Hey everyone. Hope it is okay if I join in. I don't currently have access to a real weight room ("have access to" = "have the $ to join a gym") at the moment so I'm trying to increase my strength on bodyweight exercises that I can do in my tiny apartment. I figure that I still have a long way to go before these moves stop being challenging to me.

I'm trying to keep it really simple and hit all of the major muscle groups with complex movements. I've been trying to increase my reps each workout and really make sure that I am working to failure each set. I figure once I get to 12 reps/set without failure, I will need to tweak the move.

I'm completely open to critique/advice. Here's what I've been doing 2-3x/week. I do 3 sets of each.

Pushups
Reverse pull-ups (hoping to progress to chin-ups and then pull-ups, so I should probably start incorporating some negatives)
Single-leg squats (holding 15 lb sandbag)
Plank (2 mins, 20 secs -- probably time to progress)

My big challenge right now is figuring a way to really work my lower body without having a lot of weight. The single-leg weighted squats are okay, but I can do 12 without too much trouble, so I need to make it harder. I think I will start trying to work on progressing to genuine pistol squats.