EJE's 2006 Journal

[EnderJE]

I started reading KB's journal awhile back and thought that I would do the same this year to log my progress / goals and to "keep me honest". I took some time off after a quick trip to the hospital to fix up some nagging things and now I'm all healed up (hopefully) so I can get back to the swing of things.

This year, I want to accomplish a few things:

I want to get back to 8%. I'm at 211/19% now. I don't really have a good excuse other then the usual bad ones (job, kids, family stress). So, I figured that I'd do this first so I can take it "easier" in in the gym while I'm getting back into the thick of things.

I want bench 275 x 5 x 5, squat atf 315 x 5 x 5, and dl 350 x 5 x 5 by the end of the year. In the middle of last year, I got to 275 x 3 on the bench. However, I noticed that in my desire to get up in weight; my form got really sloppy (would not touch bar to chest). As well, my previous best in other lifts were 325 x 2 (squat) and 365 x 3 (dl) somewhere during the year. However, I made some mistakes with my form during the heavier lifts and now doing those lifts again cause me a little pain.

Given that I want to cut down first, I figured that I'd drop the calories down to ~2200 a day for the next little while and see if that wasn't too low. If I continually felt like crap or lost too much in a week, I'd bump it up again.

Any advice / comments would be appreciated.

 

[EnderJE]

<cut and paste right out of my PDA >

C7 - The Plan

Rest
60 - 90 seconds

Day 1 - Tuesday or Wednesday

Squat
3 x 15 x 185 (start)

Pulldowns
3 x 15 x 120 (start)

Machine Bench
3 x 12 x 150 (start)

Step Up / Dumbell Lunge
3 x 12 x 50 / 3 x 12 x 50

• ab exercise (haven't decided yet)

Day 2 - Friday
Dumbbell Row
3 x 12 x 60 (start)

Dips
3 x 12 x body weight (start)

Leg Press
3 x 15 x 360 (start)

Roman Deadlift / Straight Bar Curls
3 x 15 x 185 / 3 x 15 x 60

• ab exercise (haven't decided yet)

Day 3 - Sunday
Incline Dumbbell Press
3 x 12 x 60 (start)

Front Squat (going to try to teach myself these)
3 x 15 x 95 (start)

Cable Rows
3 x 12 x 100 (start)

Overhead Press / Upright Row
2 x 12 x 60 / 2 x 12 x 60

• ab exercise (haven't decided yet)

 

[EnderJE]

C7 - 060222 - W1D1

Total Calories
2278

P / C / F
201g (35%) / 205g (36%) / 72g (29%)

7:35pm
8:09pm

• 5 mins, warm up, treadmill
• 0 mins, cool down, skipped

• 60 - 90 seconds, rest

Back Squat
10 x 135, warm
15 x 185
12 x 185
• starting to experience lower back pain, need to watch this or get a spotter to watch this for next time
6 x 185 (lower back pain
• significant lower back pain, halted exercise, the spotter was useless

Pulldowns
10 x 80, warm
15 x 120
15 x 120
10 x 120
• tired, light headed so I just stopped on the last set

Machine Bench
10 x 100, warm
12 x 150
• stopped workout because I feel lightheaded and sick to my stomach

Notes
The light headedness was noticable as it prevented me from completing two exercises. My theory is that I was light headed because I took 3 weeks off (and not used to the stress anymore) and didn't eat before hand (previous meal was 4 hours prior). Either way, it was very disappointing for my first time back. I should adjust the eating schedule for next time and pay more attention to pre-workout meals.

Lower back pain on the squat was also a concern. I'll see if my old workout partner can watch my form because the person that I picked today was useless. I'm thinking that I should cut down the weight further because most of my lifts last year were in the 4 - 6 range and now I'm jumping to reps of 15 (albetit lower weight). Well see after the next workout session next Wednesday (provided that someone can watch me).

 

[Guinness5.0]

I realize you're just starting back up, but I'd ditch the machines right away. The quicker you get back to free weights and all the balance/CNS stimulation they provide, the quicker those current strength goals will be memories as you aim for a 5x5 bench of 315 and an ATF squat of 405 for 5x5

 

[EnderJE]

I realize you're just starting back up, but I'd ditch the machines right away. The quicker you get back to free weights and all the balance/CNS stimulation they provide, the quicker those current strength goals will be memories as you aim for a 5x5 bench of 315 and an ATF squat of 405 for 5x5

Thanks for the feedback.

I figured that I would keep the machines for another month and switch the routine then. Given the problems that I had today (with the light headedness), I figured that switching to free weights right away would be a mistake.

Thanks again.

 

[Smurfy]

Good for you. Stick with this. I'm going to be watching/reading/harrassing.

 

[EnderJE]

Good for you. Stick with this. I'm going to be watching/reading/harrassing.

Thanks. Please feel free.

 

[EnderJE]

C7 - 060222 - W1D1 (Addendum)

Total Calories
1812

P / C / F
191g (42%) / 170g (38%) / 41g (20%)

Eliptical Bike
35 mins

I shouldn't have, but I wanted to finish the workout from yesterday.

Machine Bench
10 x 100
15 x 150
14 x 140
8,4 x 140

 

[Anthrax Invasion]

Rumulox stole my fucking PDA.

Goodluck.

 

[EnderJE]

C7 - 060224 - W1D2

Total Calories
2507

P / C / F
182g (29%) / 239g (38%) / 92g (33%)

9:26pm
10:26pm

• 5 mins, warm
• 10 mins, cool
• 1 - 2 mins, rest
• ECA

Dumbbell Row
• seat position 1
12 x 40
12 x 40
• relatively easy
12 x 50
• still easy
12 x 50
• still easy (I should raise this in two weeks while I settle in)

Dips (36)
12
• hand / joint / chest pain, need more practise
12
• hand / chest pain, need more practise
12
• hand / chest pain, need more practise

Icarain Leg Press
15 x 270
• took a bit getting used to the leg position
15 x 270
• better leg position (no pain), but fatigue is making me sloppy
15 x 270
• knee out of position, more painful, gotta watch this more carefully next time

Romainan Deadlift
15 x 135
• slight back twinge
15 x 135
• wider stance, less back twinge
15 x 135
• wider stance, less back twinge
• forearm twinge

Ab Bench
12
12
12

Seated Hammer Two Arm Curls
8 x 25
8 x 25
8 x 25

 

[EnderJE]

C7 - 060225

Total Calories
2111

P / C / F
228g (43%) / 142g (27%) / 73g (31%)

 

[EnderJE]

C7 - 060226 - W1D3

P C F
Total 1900.3 167 131.9 78.3
35% 28% 37%

1:30pm
2:30pm

• 5 mins, warm up
• 0 mins, cooldown (in a rush, had to go to a bday party)

Incline Dumbbell Press
12 x 50
12 x 50
12 x 50
8 x 60
• should of finished the set, but I didn't
• very slight left shoulder pain

Front Squat
8 x bar, no towel
• left shoulder pain
• try with towel next time
8 x bar, towel
• left shoulder pain
• change grip next time
8 x bar
• left shoulder pain
• change grip next time
8 x bar
• left shoulder pain
• dammit, switch to Zercher until I get the form right
8 x bar, Zercher
• no pain
12 x 95, Zercher style, grasp hands
12 x 95, Zercher style, grasp hands
6 x 135, Zercher style, open hands
• I could do more but decided to stop, not quite sure why
• given that this is the second time, I'm clearly not in the mood

Upright Row
12 x 45
12 x 45
12 x 45

Cable Rows
12 x 70
• feeling fatigue
• change to Vbar
12 x 70
• changed bar much eaiser
12 x 80

PushUps
12
12
12

Floor Crunches
12
12
12

 

[H_T_]

you fat prick. lmao. glad to see you're healthy enough to train.

 

[EnderJE]

you fat prick. lmao. glad to see you're healthy enough to train.

lmao...I tried a few days after surgery. Mistake. Big mistake.

 

[nelmsjer]

You need some more food, bud. G5.0 was right to mention jumping to free weights immediately. I've noticed more over the last few entries. Good job.

 

[EnderJE]

You need some more food, bud. G5.0 was right to mention jumping to free weights immediately. I've noticed more over the last few entries. Good job.

Thanks for the feedback. I'm waffling on increasing the food intake right now. The main reason is because I can see a drop in body weight, but a hard time seeing a drop in bodyfat percentage because I'm using the BIA scales. I'm still trying to find out the best way to determine which is which. I figure I'd give it this month (or the next three weeks) before I raise the intake and completely switch to free weights.

 

[EnderJE]

C7 - 060227

P C F
Total 2501.5 196 183 109.5
31% 29% 39%

 

[EnderJE]

C7 - 060228

Total 2024.5 cals

153 172 80.5
30% 34% 36%

12:43pm
1:25pm

• 0 mins, warm
• 0 mins, cool
• 2 mins, rest

Back Squat
• knee wrapped
8 x 185, warm up, shoulder discomfort
12 x 135, slight discomfort
12 x 135, bar higher on back (@ neck), very easy
12 x 155, bar higher on back (@ neck)
12 x 185, bar higher on back (@ neck), belt, tired

Techno Gym Pulldowns
10 x 80, warm
12 x 120
12 x 120
12 x 120

Techno Gym Bench
10 x 80, warm
12 x 140
12 x 140
12 x 140

 

[EnderJE]

Wednesday 3/1/2006
P C F
Total 1975.6 212 129.8 67.6
43% 26% 31%


Thursday 3/2/2006
P C F
Total 2377 197.5 165 103
33% 28% 39%


C7 - 060302 - W2D2

8:15pm
9:00pm

• 5 mins, warm
• 10 mins, cool
• 1 - 2 mins, rest

Dumbbell Row
• seat position 0
12 x 50
12 x 50
12 x 50
12 x 50
• all easy, raise weight next time

Dips (48)
12
12
12
12

Icarain Leg Press
12 x 270
12 x 270
12 x 270
12 x 270
• choose machine without the bend because it doesn't hurt my left knee like the other one

Roman Deadlift
10 x 135
10 x 135
12 x 135
• pretty easy, keep the weight the same to see if back problems come back

Ab Bench
12
12
12

Seated Hammer Two Arm Curls
8 x 25
8 x 25
8 x 25
• all too easy, raise it next time

 

[EnderJE]

Friday
3/3/2006
P C F
Total 2076 169 170 80
33% 33% 35%


Saturday
3/4/2006
P C F
Total 1845 180.5 132.25 66
39% 29% 32%


C7 - 060304 - W2D3

2:30pm
3:40pm

• 5 mins, warm up
• 5 mins, cooldown

Incline Dumbbell Press
12 x 55
12 x 55
12 x 55
12 x 55

Cable Rows
12 x 80
12 x 80
12 x 80
12 x 80

Front Squat
• tried for five minutes with various grips and stances

Back Squat
6 x 185
6 x 185
6 x 185
6 x 185

Upright Row
12 x 45
12 x 45
12 x 45

Floor Crunches
12
12
12

PushUps
12
12

Notes:

Just generally tired overall. I'm not quite sure why as I was awake before hand and not fatigued from the grocery trip earlier in the day.

The workout started out well, but then quickly disentegrated. Some friends came over when I was trying to teach myself how to front squat and I got some help from them. However, I felt kind of crappy when I lowered the weight when I reverted to the back squat and cut reps. That was just to ensure that I did something for legs.

Curious feeling. I never thought of myself as one who cared what other people at the gym thought of me. Very disappointing.

I'll lower the weight some more and try to front squat next week. As well, I'll also add back the dumbell lunge. I hate those things. My despise is an indication that I should start doing it again.

 

[EnderJE]

Sunday 3/5/2006

Total 1852.25
P 181
C 139.75
F 63.25

Monday 3/6/2006

Total 2351.6
P 181.5
C 240.8
F 73.60

Tuesday 3/7/2006

Total 1922
P 174.5
C 153
F 68.00

C7 - 060307 - W3D1
07:00pm
08:15pm

• 5 mins, warm
• 0 mins, cool
• 2 mins, rest

• just ate
• tired

Back Squat
• back wrapped
12 x 135, slight discomfort
12 x 185, bar higher on back
• dizzy, tired, starts out easy, problem on last 3
12 x 185, bar higher on back
• dizzy, tired, starts out easy, problem on last 3
12 x 185, bar higher on back
• dizzy, tired, starts out easy, problem on last 3
12 x 185, bar higher on back
• dizzy, tired, starts out easy, problem on last 3, 3 mins rest
3 x 185, elevated heels, 333 tempo

Techno Gym Pulldowns
12 x 125
12 x 125
12 x 125
12 x 125

• waiting 7 mins

Techno Gym Bench
10 x 80, warm
12 x 145
12 x 145
12 x 145
6 x 145

Front Squat (finally got the form right)
6 x bar
6 x bar
6 x bar
6 x bar + 20

Notes
I've gone through my past entries and have noticed that I'm always tired when I start the workout. I've got to find ways to deal with this. I'm thinking that a nap or ECA should do the trick.

Also, I'm noticing that I'm usually pretty good for the set, except for the last two reps or so. I can still lift the weight, but my joints are starting to get hurt / sore. I'm debating to drop the weight or the amount of reps.

The FS was nice. I was able to drop ATF without any back pain. On the other hand, my shoulders were killing me. I guess I have to get used to it.

 

[EnderJE]

Wednesday 3/8/2006

Total 2594.2
P 201.35
C 224
F 99.20

Thursday 3/9/2006

Total 1978.2
P 195.35
C 166
F 59.20

C7 - 060309 - W3D2

07:00pm
00:00pm

• 10 mins, warm
• 10 mins, cool
• 2 mins, rest

• too full from dinner and not in mood (but then when I am I in the mood, lmao)

Dumbbell Row
• seat position 1
12 x 60
12 x 60
12 x 60
12 x 60

Dips (60)
12
12
12
12
12

Icarain Leg Press
• didn't use the machine closest to the racks because of the line
12 x 320
12 x 320
12 x 320
• knee pains
6 x 320
• too much knee pain
• switched machines
12 x 320

• waited 10 mins for squat rack then gave up

Floor Crunches
12
12
12

Dumbbell SLDL
• just trying it out given the line for the "curl" rack
8 x 50
8 x 60
6 x 80

Seated Hammer Two Arm Curls
10 x 25
10 x 25
10 x 25

Friday 3/10/2006

Total 2311.4
P 218
C 147
F 94.60

 

[EnderJE]

Saturday 3/11/2006

Total 1529.2
P 190.35
C 70
F 54.20

C7 - 060311 - W3D3

05:15pm
06:15pm

• 5 mins, warm up
• 5 mins, cooldown
• 2 min, rest

• EC

Incline Dumbbell Press
12 x 55
12 x 55
12 x 55
12 x 55
• all easy, increase weight

Cable Rows
12 x 85
12 x 85
12 x 85
12 x 90
• all easy, increase weight

Front Squat
6 x 45
6 x 45
6 x 45
6 x 95
6 x 115
3 x 135

Upright Row
12 x 45
12 x 45
12 x 45
• I should use a 45 lbs plate instead to get out of the "curl" rack

Floor Crunches
12
12
12

PushUps
12
12
12

Sunday 3/12/2006

Total 1529.2
P 190.35
C 70
F 54.20
• some meals are missing

Monday 3/13/2006

Total 2412.72
P 212.33
C 172
F 110.60

C7 - 060313 - W4D1
10:00pm
11:15pm

• 00 mins, warm
• 00 mins, cool
• 2 mins, rest
• ECA

Back Squat
• knee wrapped
12 x 135, slight discomfort
12 x 175
9 x 195, wrong belt, back pain
9 x 195, wrong belt, back pain
6 x 175, elevated heels, ATF
6 x 175, elevated heels, ATF, earlier back pain is causing a problem
• clearly the core is weak, because I always seem to get back pain no matter how low I go

Front Squat
6 x 85
6 x 85
6 x 95
6 x 135

Techno Gym Pulldowns
• seat position 7
10 x 80, warm
12 x 125, easy
12 x 125, easy
12 x 125, easy
12 x 135, not as easy, but still little effort

Techno Gym Bench
10 x 80, warm
12 x 145
12 x 145, joints start to ache at 8 or 9
8 x 145, neutral grip, effort
8 x 145, neutral grip, effort
• curious with the bench the joints ache after 8, but are fine in back exercises

Floor Crunches
12
12
12
12, pauses

• now I'm just fooling around

Hammer Dumbbell Curls
8 x 30
8 x 35

Single Arm Reverse Curls
8 x 20
8 x 20

 

[EnderJE]

Tuesday 3/14/2006

Total 2874.24
P 251.16
C 201
F 118.40

Wednesday 3/15/2006

Total 2094.62
P 193.08
C 104
F 100.70

C7 - 060315 - W4D2

07:30pm
08:40pm

• 05 mins, warm
• 00 mins, cool
• 2 mins, rest
• ECA

Dumbbell Row
• seat position 0
12 x 60
12 x 60
12 x 65, effort
12 x 65, effort

Dips
8
12 x 15
12 x 15
12 x 15, effort
12 x 15, with 10 second pauses (9p3)

• 10 mins wait

Icarain Leg Press
• use the machine closest to the racks
12 x 320, fatigued for some reason
12 x 320, changed seat position, widened stance, 4 mini reps of 3 (2 second pause), no pain until 11th rep
12 x 320, got to remember to flex stomach
12 x 320
6 x 360 (for fun and to test form)
6 x 450 (too low)

Floor Crunches
12
12
12

Techno Gym Pulldowns
12 x 130
12 x 130
12 x 130

Cable Rows
12 x 90
12 x 90
12 x 90

 

[EnderJE]

Thursday 3/16/2006

Total 1995
P 178
C 107
F 95.00

Friday 3/17/2006

Total 2593.8
P 216.83
C 142
F 128.72

C7 - 060317 - W4D3

0830pm
0930pm

• 10 mins, warm up
• 5 mins, cooldown
• 2 min, rest

• ECA
• coffee
• sniffles

Incline Dumbbell Press
• seat position 4
12 x 60
12 x 60
12 x 60
12 x 60

Cable Rows
12 x 90, no rest
12 x 90, no rest
12 x 100, effort
12 x 100, last 4, no touch

Front Squat
6 x 45
6 x 95
6 x 95
6 x 115
6 x 135
0 x 185, alot of effort, didn't really try

Upright Row
12 x 45
12 x 55
12 x 55

Floor Crunches
12
12
12

PushUps
12
12, fist
12, fist

 

[EnderJE]

Saturday 3/18/2006

Total 2300.38
P 193.92
C 115
F 118.30

C7 - 060318 - W5D1

0610pm
0730pm

• 10 mins, warm
• 00 mins, cool
• 2 mins, rest
• ECA, coffee
• one day earlier then plan due to schedule

Front Squat
• zero back pain
6 x 45
6 x 95
6 x 95
6 x 115
6 x 135
3 x 155
4 x 135, lost grip, shoulders hurting
6 x 135

Floor Crunches
12
10
12
12

Techno Gym Pulldowns
• seat position 7
8 x 80, warm
8 x 135
8 x 135
8 x 135
8 x 145

Techno Gym Bench
8 x 80, warm
8 x 145, neutral grip, effort
8 x 145, neutral grip, effort
8 x 145, neutral grip, effort
8 x 145, neutral grip, effort

Back Squat, ATF
6 x 135
6 x 135
6 x 135
6 x 135, powerlifting bar position, stance
6 x 135, powerlifting bar position, stance
3 x 185, powerlifting bar position, stance, belt, if I concentrate them I'm okay (no lower back pain, I should of done more)
2 x 225, powerlifting bar position, stance, belt, if I concentrate them I'm okay (no lower back pain, but I have wrist pain)

SLDL
6 x bar
6 x bar
6 x bar
6 x 135
6 x 135
6 x 135
6 x 185
6 x 225, lower back strain

 

[EnderJE]

Sunday 3/19/2006

Total 2084
P 177
C 119
F 100.00

Monday 3/20/2006

Total 2713.7
P 191.8
C 175
F 138.50

 

[EnderJE]

Tuesday 3/21/2006

Total 1775
P 185
C 36
F 99.00

C7 - 060321 - W5D2

0555pm
0640pm

• 10 mins, warm
• 00 mins, cool
• 2 mins, rest
• ECA

Dumbbell Row
• seat position 1
8 x 65
8 x 65
8 x 65
8 x 80

Dips
8 x 20
8 x 20
8 x 20
8 x 40, effort

Icarain Leg Press
8 x 360
8 x 360
8 x 360
8 x 360
6 x 450
• alot of right inner thigh knee pain

Floor Crunches
8
8
8
8
8

Bent Rows
8 x 135
8 x 135
8 x 135

Techno Gym Pulldowns
8 x 140
8 x 140
8 x 140

Cable Rows
8 x 100
8 x 100
8 x 100

 

[EnderJE]

Wednesday 3/22/2006

Total 1895.9
P 200.6
C 36
F 105.50

Thursday 3/23/2006

Total 1709.9
P 176.6
C 36
F 95.50

 

[EnderJE]

Friday 3/24/2006

Total 1969.9
P 194.8
C 54
F 122.25

C7 - 060324 - W5D3

0915pm
1015pm

• 10 mins, warm up
• 5 mins, cooldown
• 1 - 2 min, rest
• ECA
• coffee

Incline Dumbbell Press
• seat position 4
8 x 65
9 x 65
8 x 65
6 x 80, lower this weight

Cable Rows
8 x 100
8 x 100
8 x 100
8 x 100

Front Squat
6 x 45
6 x 115
6 x 115
6 x 115
6 x 135
6 x 135, if I focus I'm okay with the shoulder pain
6 x 135

Floor Crunches w/ Oblique Twist
8
8
8
8, no twist

PushUps
12
12, fist
12, fist
12, fist