My Newest training log.

After 10 weeks and 16-18 lbs gained, I figure it's time to have some real sort of a training log. So here's what I've done thus far this week: I will be starting a 3 x 5 routine next week, though I'm leery about the powercleans (never done them before)

Workout: 5/2/07

Warm-up/ Run: Mile in 6:56

Shoulders:

Behind the Neck Barbell Presses(Standing) 1 x 8 @ 95 lbs
Barbell Shrug: 1 x 10 @ 135 lbs
Side Deltoid Raise: 1 x 10 @ 15 lbs
French Curls: 1 @ 7 @ 85
Seated Overhead Triceps Extension: 1 x 10 @ 25 lbs each arm
Preacher Curls: 1 x 10 @ 65, 1 @ 8 @ 75
Forearm Curl: 1 x 10 @ 20 lbs
Reverse Curl 1 x 10 @ 15 lbs



Workout 5/4/07

Warm-up/Run: Mile in 6:53

Bench Press: 1 x 6 @ 165 lbs, 1 x 4 @ 165 lbs, 1 x 5 @ 155 lbs
Dumbbell Flies: 2 x 15 @ 25 lbs
Good Mornings: 1 x 10 @ 95 lbs
One Arm Dumbbell Rows: 1 x 10 @ 60 lbs
Oblique Trunk Rotation with Weight Plate: 1 x 15 @ 10lbs
Dumbbell Side Bends: 1 x 12 @ 25 lbs
Stiff Legged Dead Lifts: 2 x 6 @185 lbs

Workout 5/5/07
Ran 1.5 Miles in 12:03.59

Yesterday I decided to start my 3 x 5 Routine. It went as thus.

Mile Run in 6:48

Squat 1 x 5 @ 155, 2 hack squats at 2 x 5 @ 155. I don't have a squat rack, so right now I'm hurting on how I'm going to make this work. I think I'm just going to buy some cinder blocks and stack them up.

Bench Press 3 x 5 @ 155
Dead Lift 1 x 5 @ 185

getting some sort of a squat rack is a great idea. 3x5 is a great program. stick with it and eat a lot and you are going to be a new person...

sardonicone said:

Yesterday I decided to start my 3 x 5 Routine. It went as thus.

Mile Run in 6:48

Squat 1 x 5 @ 155, 2 hack squats at 2 x 5 @ 155. I don't have a squat rack, so right now I'm hurting on how I'm going to make this work. I think I'm just going to buy some cinder blocks and stack them up.

Bench Press 3 x 5 @ 155
Dead Lift 1 x 5 @ 185

Click to expand...

You can try going to your local hardware store and buying a couple of sawhorses. They are about $20 each and most are rated to hold up to 500 lbs. You can squat with those... the only thing is you'll have to start from the bottom position.

Agreed ^^^. Or you can really practice your power cleans a lot ;-). Might not be able to use as much weight though.

petpre61 said:

getting some sort of a squat rack is a great idea. 3x5 is a great program. stick with it and eat a lot and you are going to be a new person...

Click to expand...

Thanks, that's the plan : )

thebadguy54 said:

You can try going to your local hardware store and buying a couple of sawhorses. They are about $20 each and most are rated to hold up to 500 lbs. You can squat with those... the only thing is you'll have to start from the bottom position.

Click to expand...

That may be an idea. I was thinking about building my own squat rack too, though I'm not exactly the most handy person around.

s8nlilhlpr said:

Agreed ^^^. Or you can really practice your power cleans a lot ;-). Might not be able to use as much weight though.

Click to expand...

I feel so akward doing powercleans. I'm sure my form is terrible.

Tonights workout:

Mile Run in 6:44
Squat: 1 x 15 @ 45, 1 x 8 @ 135, 2 x 5 @ 165, 1 x 4 @ 165
Standing Press: 1 x 20 @ 45, 3 x 5 @ 115
Power Cleans: 1 x 15 @ 45, 3 x 5 @ 95 (my form feels terrible for this excersize, hopefully I can work on my technique and get this to raise quick)


Overall I felt pretty good about this workout. I was pretty sore from last nights softball game coming in, so I was worried that would effect the run and the lifting. Instead I had my PB for the year in the Mile, and the squats felt pretty good until the last set. I haven't had a chance to rig up any sort of real squat rack yet, so I'm going off the bench, then backing up to do full length squats. The problem is the bench is has a higher back end than it does a front end, so to get the bar off and put the bar back on the rack, I'm practically doing a good morning each time.

I feel a lot more beat after this workout than I have in a long time, but it's a good kind of tired. I think I'm going to love this program.

Yesterdays Workout:

Just a 10 Minute Run. My back was hurting pretty bad at that point so I stiopped. Then I went drinking. Not the wisest choice.

Todays Workout:

Mile Run: 6:39

Squat: 1 x 12 @ 45, 1 x 5 @ 135, 2 x 5 @ 175
Bench:1 x 15, 1 x 8 @ 135, 1 x 5 @ 155, 1 x 4 @ 165, 1 x @ 155
DL: 1 x 5 @ 135, 1 x 5 @ 205

I don't know if was my bad eating today, the heat, or a factor of overtraining for my body, but I felt like shit thoughout this workout. I almost crashed on the squats, and felt dead as hell on the bench. My mile run went well, but other than that I really felt like this was a bad workout.

You drank yesterday. How much water did you drink after getting intoxicated yesterday?