Ark94's Workout Log

[JDid23]

Excellent work. Only thing i would have done differently is warmup on deads. Next time when you go for 210, maybe try;

135x5, 155x3, 185x2 -> 210x5.

 

[ExtraMile]

milk, bread, rice, fruit, cous cous, potatoes and oats are all good sources of carbs.

i agree with jdid about warmups

 

[ark94]

Excellent work. Only thing i would have done differently is warmup on deads. Next time when you go for 210, maybe try;

135x5, 155x3, 185x2 -> 210x5.

Will try it that way, i didn't know i messed up the warmups that bad until when i added how much weight it was.

It doesn't seem as heavy as before, when i did just the 1 set. But it tires me out a shit load more doing warmup sets lol.

 

[ExtraMile]

well you are warming up wrong then. You should do as little as you can get away with without putting you at risk of injury. If its tiring you out then your defeating the object of it...

you could do
135 x 5
185 x 3
205 x 5

 

[ark94]

[FONT=&quot]Well I will try out that warmup Friday Extra. So yesterday’s workout was soooo fucked, I hate just a really bad pulsing headache bulging in my head. I couldn’t even do my assistance, as soon as I was done my Rows I just left and went home, ate, then slept it was brutal. [/FONT]

[FONT=&quot]
[/FONT][FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT][FONT=&quot][/FONT]​

[FONT=&quot]
[/FONT][FONT=&quot]Squat –[/FONT][FONT=&quot] [/FONT][FONT=&quot]130lb.
[/FONT][FONT=&quot]Military Press –[/FONT][FONT=&quot] 85lb.
[/FONT][FONT=&quot]Bent Row –[/FONT][FONT=&quot] 120lb.

[/FONT][FONT=&quot]Squat Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 65lb.
1x4 - 85lb.
1x3 – 105lb.
1x2 – 115lb.
3x5 – 120lb.
[/FONT][FONT=&quot]
Military Press Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 55lb.
1x5 – 65lb.
1x5 – 75lb.[/FONT]
[FONT=&quot]3x5 – 85lb.
[/FONT][FONT=&quot]
Bent Row Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 120lb.[/FONT]


Squats – So it went good, I am going to stay at 130 on Friday, until I feel comfortable to move up.
Military Press – Went good also, but my headache just pulsed like a motherfucker during it.
Bent Row – Went okay, I just don’t know why it is so hard to move up on.

Macros I didn’t calculate because I just slept, and I forgot everything so yeah. Tomorrow they will be up though.

 

[JDid23]

Good job!!

 

[z66x]

I think that your pulsing because you're a) not breathing b) putting alot of pressure on your head. If your clenching your teeth and pushing all the blood to your brain, then its gonna hurt, try to relax that part, try to focus that on the muscles your using to lift the weight. or your not drinking enough water?

my theory, don't hate

 

[JDid23]

what z66 said could definitely be true. How many weeks have you been doing 85 lbs? You're adding weight and your workouts are becoming more intense so maybe that could factor in too.

 

[ark94]

what z66 said could definitely be true. How many weeks have you been doing 85 lbs? You're adding weight and your workouts are becoming more intense so maybe that could factor in too.

Jdid, i have been at 85 for 3 weeks i believe, how bad is that? =(

[FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT][FONT=&quot][/FONT]​

[FONT=&quot]
Squat – 130lb.
Bench Press –140lb.
Deadlift – 210lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 85lb.
1x3 – 105lb.
1x2 – 115lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Bench Press Warmup Sets[/FONT][FONT=&quot]
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Deadlift Warmup Sets[/FONT][FONT=&quot]
1x5 – 135lb.
1x4 – 155lb. (warmup I didn’t realize I fucked it up that badly haha)
1x3 – 185lb.
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Assistance Work[/FONT][FONT=&quot]
Dips
1x7 – BW
1x5 – BW
1x5 – BW
Hyper Extensions[/FONT]
[FONT=&quot]1x20 - BW
[/FONT]
[FONT=&quot]1x10 - BW
[/FONT]
[FONT=&quot]1x10 - BW
[/FONT]
[FONT=&quot]1x10 - BW
[/FONT]
[FONT=&quot]Barbell Ab Situps[/FONT]
[FONT=&quot]3x5 - 95lb.[/FONT]
[FONT=&quot][/FONT][FONT=&quot] Squats –[/FONT][FONT=&quot]Went great, I am going to keep it here for another workout, maybe 2 depends. My form is great, I had the guy who helped me at first check out my squat & deadlift form, he said I was squatting great. Only thing spottable was on maybe 3 reps on all entire 3 sets, I sort of lifted my ass up before my chest, so I gm’ed. However, I fixed that/tried to with keeping my chest big and focusing on bring my chest up while I came out with my ass so everything was simultaneous. [/FONT][FONT=&quot]
Bench – For some reason, it was harder than ever today. I ate normally but it was fucking hard. I got through all sets without a spot, but damn I don’t know why I struggled so much.
Deadlift – Went just great. I had the guy also check my deadlift form, and well he said it was very very good. Nothing he could spot out. Only thing I asked him though was when I was lifting 210lb, it felt like the bar was almost slipping out of my hands, so was there anything I can do. He said if I have not tried chalk, do that first. Second, if the chalk starts to not work, try a double overhand hook grip. Other than that, it went great.

Weight – 169.0lb.

Macros –
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Protein[/FONT][FONT=&quot] / Carb / Fat
197.4/ 374.0g/ 151.9g (for the Protein, minus the broccoli, blueberries, and bread Protein this is what it comes to)
(with bread Protein, it comes to 241.6g)
Calories -3,847 (damn, cheat meals add a lot to calories, I had pizza today, but I also had a sub from subway :O)[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Well, pizza adds a lot to your carbs and fat.. wow and plus that sub would bring those numbers up. Well, that is my cheat meal for this week, nothing for the next 3-4 weeks =D[/FONT]

 

[ark94]

fuck, it always end up in small text lol