I came here looking for a place to start in my workout, and after reading the stickies, I decided to make squats, dead lifts, and benches a large part of my routine. Here is my progress after 9 weeks, not counting the first week.
Squats: From 95 to 140lbs
Dead Lifts: From 60 to 100lbs
Bench: From 90 to 130
Pectoral fly: 85 to 125
Shoulder press: 55 to 80
Dumbbell back row: 30 to 50
Bicep curl (dumbbells): 20 to 25 (finally did 3 sets of 6 reps on 25, starting 30 tomorrow)
Tricep rope (pulling down on a cable): 35 to 50
Bicep machine: 50 to 56
Shrug: 40 to 55
Leg press machine (Just started, since I can't go past 90 degrees on the squat): 230
Leg curl: 95 to 140
Knee extention: 75 to 125
There's also some bull**** forearm exercise using dumbbells, but I won't list it. I'm going twice a week, each time doing all of these exercises and working my entire body. I practice form using a PVC pipe and by asking the trainers if I'm doing the exercise correctly. I do 3 sets of 4 to 6 reps on everything. Does anybody have any recommendations? I noticed my weight has not gone up by more than 6lbs even though I'm lifting more. Should I eat more?
Squats: From 95 to 140lbs
Dead Lifts: From 60 to 100lbs
Bench: From 90 to 130
Pectoral fly: 85 to 125
Shoulder press: 55 to 80
Dumbbell back row: 30 to 50
Bicep curl (dumbbells): 20 to 25 (finally did 3 sets of 6 reps on 25, starting 30 tomorrow)
Tricep rope (pulling down on a cable): 35 to 50
Bicep machine: 50 to 56
Shrug: 40 to 55
Leg press machine (Just started, since I can't go past 90 degrees on the squat): 230
Leg curl: 95 to 140
Knee extention: 75 to 125
There's also some bull**** forearm exercise using dumbbells, but I won't list it. I'm going twice a week, each time doing all of these exercises and working my entire body. I practice form using a PVC pipe and by asking the trainers if I'm doing the exercise correctly. I do 3 sets of 4 to 6 reps on everything. Does anybody have any recommendations? I noticed my weight has not gone up by more than 6lbs even though I'm lifting more. Should I eat more?