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Overall Goal
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Gain Muscle
Goal weight is 180 at 10% body fat. This is my long term maintanance goal.
Progress & Goals
BEFORE
Mar 5, 2008
CURRENT
Sep 20, 2008
141.1 Lbs.
LEAN BODY MASS
28.9 Lbs.
BODY FAT
CURRENT WEIGHT
170
Lbs.
Mar 18, 2013
CURRENT BODY FAT
17
%
Mar 5, 2008
PROGRESS HISTORY
Lbs.
2008-03-05,2008-04-16,2008-06-23,2013-03-11,2013-03-12,2013-03-14,2013-03-18
167,172,175,170,170,170,170
%
2008-03-05
17
Lbs.
2008-03-05,2008-04-16,2008-06-23,2013-03-11,2013-03-12,2013-03-14,2013-03-18
138.6,142.8,145.2,141.1,141.1,141.1,141.1
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Phase One (4 week)
This workout is designed to increase my one rep max. It is a 12 week program. It is a power lifting workout not a ody building workout. There are three aux workouts that follow on Day one and Day three. Pull-ups, curls, and tricepts. It is based on starting out with a ORM @ 225 Bench, 250 Squats, 110 MP, 255 Deads.
Week 1 Day One Day Two Day Three
Bench 5x5 @155 5x5@170 5x5@155
Squat 5x5@185 5x5@200 5x5@185
MP 5x5@85 5x5@90 5x5@85
Deads 5x5@180 ---- 5x5@180
Week 2 Day One Day Two Day Three
Bench 5x5 @190 5x5@160 5x5@170
Squat 5x5@225 5x5@185 5x5@200
MP 5x5@100 5x5@85 5x5@90
Deads 5x5@220 ---- 5x5@195
Week 3 Day One Day Two Day Three
Bench 5x3 @205 5x3@160 5x3@180
Squat 5x3@245 5x3@185 5x3@210
MP 5x3@110 5x3@85 5x3@95
Deads 5x3@240 ---- 5x3@205
Week 4 Day One Day Two Day Three
Bench New Max:235 5x5@175 5x1@225
Squat New max:280 5x5@210 5x1@265
MP New max:125 5x5@95 5x1@120
Deads New max:275 ---- 5x1@260
Phase 2 (4 Week)
Week 1 Day One Day Two Day Three
Bench 5x5@165 5x5@175 5x5@165
Squat 5x5@195 5x5@210 5x5@195
MP 5x5@90 5x5@95 5x5@90
Deads 5x5@190 ---- 5x5@190
Week 2 Day One Day Two Day Three
Bench 5x5@200 5x5@165 5x5@175
Squat 5x5@240 5x5@195 5x5@225
MP 5x5@105 5x5@90 5x5@95
Deads 5x5@235 ---- 5x5@205
Week 3 Day One Day Two Day Three
Bench 5x3@215 5x3@165 5x3@190
Squat 5x3@255 5x3@195 5x3@225
MP 5x3@115 5x3@90 5x3@100
Deads 5x3@255 ---- 5x3@220
Week 4 Day One Day Two Day Three
Bench New Max:245 5x5@175 5x1@235
Squat New max:295 5x5@205 5x1@265
MP New max:130 5x5@100 5x1@120
Deads New max:290 ---- 5x1@275
Phase 3 (4 week)
Week 1 Day 1 Day 2 Day 3
Benc 5x5@180 190 180
Squat 5x5@215 230 215
MP 5x5@95 100 95
Deads 5x5@220 220
Week 2
Bench 5x5@215 180 190
Squat 5x5@265 215 230
MP 5x5@115 95 95
Deads 5x5@265 220
Week 3
Bench 5x3@235 180 205
Squat 5x3@285 215 250
MP 5x3@125 95 110
Deads 5x3 290 250
Week 4
Bench 265-270 new max
Squat 325 new max
MP 140-145 new max
Deads 330 new max
This workout is designed to increase my one rep max. It is a 12 week program. It is a power lifting workout not a ody building workout. There are three aux workouts that follow on Day one and Day three. Pull-ups, curls, and tricepts. It is based on starting out with a ORM @ 225 Bench, 250 Squats, 110 MP, 255 Deads.
Week 1 Day One Day Two Day Three
Bench 5x5 @155 5x5@170 5x5@155
Squat 5x5@185 5x5@200 5x5@185
MP 5x5@85 5x5@90 5x5@85
Deads 5x5@180 ---- 5x5@180
Week 2 Day One Day Two Day Three
Bench 5x5 @190 5x5@160 5x5@170
Squat 5x5@225 5x5@185 5x5@200
MP 5x5@100 5x5@85 5x5@90
Deads 5x5@220 ---- 5x5@195
Week 3 Day One Day Two Day Three
Bench 5x3 @205 5x3@160 5x3@180
Squat 5x3@245 5x3@185 5x3@210
MP 5x3@110 5x3@85 5x3@95
Deads 5x3@240 ---- 5x3@205
Week 4 Day One Day Two Day Three
Bench New Max:235 5x5@175 5x1@225
Squat New max:280 5x5@210 5x1@265
MP New max:125 5x5@95 5x1@120
Deads New max:275 ---- 5x1@260
Phase 2 (4 Week)
Week 1 Day One Day Two Day Three
Bench 5x5@165 5x5@175 5x5@165
Squat 5x5@195 5x5@210 5x5@195
MP 5x5@90 5x5@95 5x5@90
Deads 5x5@190 ---- 5x5@190
Week 2 Day One Day Two Day Three
Bench 5x5@200 5x5@165 5x5@175
Squat 5x5@240 5x5@195 5x5@225
MP 5x5@105 5x5@90 5x5@95
Deads 5x5@235 ---- 5x5@205
Week 3 Day One Day Two Day Three
Bench 5x3@215 5x3@165 5x3@190
Squat 5x3@255 5x3@195 5x3@225
MP 5x3@115 5x3@90 5x3@100
Deads 5x3@255 ---- 5x3@220
Week 4 Day One Day Two Day Three
Bench New Max:245 5x5@175 5x1@235
Squat New max:295 5x5@205 5x1@265
MP New max:130 5x5@100 5x1@120
Deads New max:290 ---- 5x1@275
Phase 3 (4 week)
Week 1 Day 1 Day 2 Day 3
Benc 5x5@180 190 180
Squat 5x5@215 230 215
MP 5x5@95 100 95
Deads 5x5@220 220
Week 2
Bench 5x5@215 180 190
Squat 5x5@265 215 230
MP 5x5@115 95 95
Deads 5x5@265 220
Week 3
Bench 5x3@235 180 205
Squat 5x3@285 215 250
MP 5x3@125 95 110
Deads 5x3 290 250
Week 4
Bench 265-270 new max
Squat 325 new max
MP 140-145 new max
Deads 330 new max
My Nutrition Philosophy View My Full Nutrition Philosophy
jclemen has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
jclemen has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
The results keep me motivated.. the knowledge that my body is healthy and I'm proud to see the progress.
Visitor Comments
p00s7
Thanks man! My biggest thing now is working on my belly...what is your routine? I been doing massive amounts of flutter kicks along with my situps for the APFT. It's getting there but a ways to go.
Sep 17, 2009 12:11am
p00s7
Hey man, it's me from the ArmyOCS board. You're in way better shape than I! But if you still want to workout sometime at a local HS we should. I run laps and mix in stairs and sprints. Good overall workout that way. Stay in touch!
Aug 3, 2009 8:57pm
BrandonM.B
Thanks for the blog comment brother, unfortunately, some people that's the way to go. Keep at it, your bodyfat is good for getting in some INTENSE work, but not too high to bog you down!
Aug 13, 2008 9:59pm
fit4god
Thank you for the ad. Always glad to ancourage others. God luck and God bless:)
Jul 15, 2008 9:29pm
DawnMelanie
U're doinng real good Dave. Keep striving towards ur end goal(s). *smile*
Jul 7, 2008 7:43pm
JJanet
Why? Does my presence here bother you? ;) JUST KIDDING! Actually, I have never really counted the time I spend on here. It's definitely MORE when I am motivated!! :D
Jul 5, 2008 3:13pm
Adina
Thanks for stopping by my blog. I could tell you knew EXACTLY what I was talking about. It's like they are saying, we can see that's working, stop it! It makes us uncomfortable.
Jun 29, 2008 8:32am
user5390530-54380-
Hey Dave thanks for stopping by. Your progress pix show some good progress. Good luck with the rest of your goals.
Jun 29, 2008 6:30am
sadie551
Hello there, I've been at the crossfit for about 6 mmonths now (with some vacation time...) Are you still in law enforcement?
May 20, 2008 10:46pm
Stecman
Howdy, just finished posting pictures of my gym on the website. Take a look and let me know what you think.
May 4, 2008 12:05am
Stecman
cool, just let me know, no hurry. When we get together I'll probably pick your brain with what you've learned and we can learn from each other.
Apr 30, 2008 9:15pm
Stecman
Hey man another from Eugene! Thanks for swinging by - looks like you've gotten great results. Have you tried crossfit? It's a lot of fun and a new angle at fitness. You should come by the garage sometime for a workout.
Apr 30, 2008 5:07pm
amysuds
Great question in your blog..I never used any of that and was wondering too!
Apr 29, 2008 11:36pm
jsfmt99
Hey, thanks for the comment. I posted some progress pics- check em out. Stay strong and focused!
Apr 13, 2008 9:22pm
MindBodyNSpirit
Very good over here, just joined a great workout class ill be going to every thursday. I tried it out yesterday and loved it. It going to do great things for my strength! How about you?
Apr 11, 2008 10:04am
cmrider
You can definitely tell that you're gaining some width in your lats...and your last blog entry brought up memories from the Academy of working out with this MACHINE of a guy and his Bas Rutten MP3s. I'm just glad the room was padded!! Keep up the awesome work...
Apr 8, 2008 10:46pm
jclemen added a new profile photo.