Fitness Log

[Tblock1]

Thought I would start a log of my workouts to get any advice and check up to make sure I'm not over/undertraining.
Current Lifts:
Bench: 210
Squat: 285
Deadlift: 335
Current Stats:
Bodyweight 180 or so
Height 5'11.5-6'0
Usually 10% bodyfat but I've gained a little fat recently from bulking attempts.
I've been working out for 10 months, and recntly have been following a loose smolov jr for bench. IE I do two of the workouts per work and just today I reduced my sets at 175 and tried some lighter weight for higher reps.
Usually I train 5 reps and under for everything, but I'm going to try some more hypertrophy sets in my workouts.


setsxreps @weight
Tuesday October 27th, 2009

Warmup:
Light lateral raises

Barbell bench:
3x5 175 lbs
1x12 145
1x8 145
1x10 145

power clean (just to get my heart rate going a little higher)
1x3 145

Deadlift
1x3 135
1x2 205
1x1 255
1x1 305
1x2 335 PR
1x1 345 FAIL
1x3 305
1x1 255

Military press (lighter day)
3x8 95

Leg Curl (light)
1x10 160

Leg Extension:
1x10 160

Lat pulldown
1x10 120 (the machines at my gym are weird, I can pull 210 at a normal gym but the weird pulley thing makes it harder here)

Calf presses (I know this sounds light but again we got weird machines. This is about the equivalent as 6 plates per side on regular leg press, tried it last saturday)
1x20 140
1x20 160 PR

Today was a lighter day, which is why I had a bunch of random sets at the end. Squats on Thursday!

I know a lot of people might say that is a lot of reps on the bench, but I feel fine. Any advice would be greatly appreciated!

 

[grubd]

In, always fun to read

 

[Tblock1]

Thursday 10/29/09

Addition: Current Front Squat max: 205
Power clean max: 165 (bad technique, learning though)

-Warmup: 5 minutes treadmill
-warmup bench:
45x8
95x5
115x5
135x5

-Bench (setsxrepsxweight)
5x4x185 PR
2x10x150 PR
1x9x150

-Power clean
4x3x150 PR

-Warmup Squat
1x5x150
1x3x205

-Squat
4x6x225 PR

-Front Squat
3x2x185 PR

"Finishing Touch" Sets

-DB Bench
1x5x75 (not really sure what these db's weigh, though they weihed 70, then 85, think they're around 75 though, doesn't say on them)

-Calf raises
1x15x160

DB Curl- 1 arm (haven't done these in a long time, still broke pr's though)
left arm: 1x5x45 PR
right arm: 1x7x45 PR

GREAT workout today Broke lots of pr's, those sets of squats were KILLER. I took 2 mintues rest between sets and almost passed out. Best squat workout ever though!)

 

[Tblock1]

Saturday 10/31/09

-Warmup Bench:
45x10
95x10
115x5
135x5

Bench:
1x4x195 PR
6x3x195 PR(amount of sets)
1x10x150
1x7x150 (tired!)

Barbell Curl (light today, haven't done in a while)
2x12x55

DB Bench
1x7x75

Warmup Squat:
45x7
135x5
205x2

Squat:
6x2x225( following russian routine, not smolov though)

Lat pull
2x10x120

Legs still super sore from Thursday, but I felt super strong on the bench! This was my last workout of the smolov jr routine, going to go decently light for a week then break my 210 bench max

 

[Tblock1]

Monday 11/2/09

-Warmup Bench
45x10
95x6
115x5
135x5

-Bench
4x3x200 PR
1x2x200
1x10x155 PR
1x9x155

Front Squat (light day, heavier day later this week)
7x3x145

Power Clean
135x2 warmup
2x3x155 PR (I know, bad, but I'm getting better technique so it's coming up)
1x175 attempt......FAIL!

-Light day, bu still felt super strong on bench
-200 was my max bench about a month and a half ago, now I'm repping it for sets of 3....YEAH BITCH!!!!
-Powerclean so bad.....want 175......

 

[Tblock1]

Tuesday 11/3/09

-Rock Climbing 2 hours (lead climbing)
-protein shake +2 glasses of juice

-off to the gym

-2 miles treadmill in 15:04 (haven't done cardio in 2 weeks and felt pretty weak)
floor wipers @135x20 (full reps = left leg touch + right leg touch)
ab crunch machine@70x10
floor wipers @135x12
ab crunch machine@70x8
situps on decline bench x10 @35
situps on hyperextension machine x10 @35
floor wipers @135x12
ab crunch machine@70x8
bicycle crunchx50(full rep equals left elbow touch right leg +right elbow touch left leg)
situps@35x10
floor wipers@135x12
bicycle crunchesx50

 

[JDid23]

just wondering... why don't you do cardio after you lift? that way you can exert more energy into lifting

 

[Tblock1]

just wondering... why don't you do cardio after you lift? that way you can exert more energy into lifting

I have just always done it that way. I actually have more energy in some ways after I do cardio because I'm all warmed up and full of adrenaline. Also when I do it after I never have enough energy to keep the running pace I'm trying for. To thing is I always have energy left after my workouts and want to do more but don't want to over train. Therefore cardio helps take a little of that energy out of me. I used to do cardio on my regular 3x a week fullbody days but now I'm doing it after climbing with abs.

 

[Tblock1]

Wednesday 11/4/09

Wamrup: 5 minutes on the stationary bike

Warmup Bench:
45x10
95x5
115x5
135x5

Bench:
225x1 PR
230x1 PR
235x1 PR
240x1 attempt...FAIL
240x1 attempt...FAIL
160x10 PR
160x9


Warmup Squat:
135x5
205x2

Squat:
1x2x240 (messed up on the 3rd rep)
2x5x240 PR

DB Bench:
1x7x75

Today was AWESOME! I was hoping for a 225 max out on the bench, and put that up with ease. So I went for 230. Got that with ease. Then I got 235. Didn't quite make 240, but I would have been happy with 225, so I am so stoked right now!!!!!!!!!!!!!

 

[Tblock1]

Thursday 11/05
Rock climbing 2 hours

Friday 11/06
1 mile run (around 6:30 pace)-warmup
Warmup Sqaut:
45x10
135x10
205x3

Squat
6x2x225

Warmup Deadlift
135x5
205x3

Deadlift
255x3
295x1
315x1 (Worried about lower back, decided to not go heavier than this until I get a lifting belt)
255x4
275x2(tired!)

Rack Lockouts (all lockouts except last set about 6 inch travel)
375x3 (Couldn't fit any more weight on the bar, as I had to use a bunch of 5's and some 2.5's)
375x2
375x2
275x3
275x5(from lowest pin in rack)

This next part is all from the Coan/Phillipi Deadlift routine for assistance work, felt great! Did it as a circuit.

Stiff-leg deadlift (never done before) (All PR, cause I've never done it before)
205x5
205x8
205x8(platform)
225x8(platform)
2x8x95(really slow and concentrated on hamstrings-warmdown)

Bentover row (never done before) All PR, cause I've never done it before
2x8x95
1x10x95

Reverse Grip Latpull (All PR, cause I've never done it before)
2x8x120
1x8x130

Good Mornings (All PR, cause I've never done it before)
3x8x135

 

[Tblock1]

Updates:
Bodyweight-around 181

Bench: 235
Squat: still 285, haven't tried a max out, but I feel stronger
Deadlift: 335x2(waiting to go heavier because I want a belt to protect back)

Power Clean: 165 (haven't re-maxed, technique holding me back)

Starting smolov squat tomorrow at max of 235.

Saturday 11/07/09
Went on 5 hour off-trail hike with friend, lots of hiking up steep hills hamstrings still sore from stiff-leg deadlifts, as I've never done them before.

Sunday 11/08/09
Just did max pullups:13
Then chinups: 12

Haven't done pullups in like a month so I am weak on them
Also I have gained 10 pounds, mostly water weight from creatine, so they are a little harder. Would have got more but I didn't warm up or anything

Took arm measurements after pullups, arms somewhat warm and pumped
Arms: 14.5 inches ( I think they're usually around just over 14 completely cold)

Forearms are 13 inches cold (I'm a rock climber so my forearms are huge compared to my arms-lol makes my biceps look small)

One question about measuring forearms: Do you measure them at tir largets part, like 2 inches or so above the elbow, or in the midpoint of the forearms? I measured them at their largets point flexed. Thanks.

 

[Tblock1]

Monday 11/09/09


Don't think I put it anywhere else but I'm 17 years old.

Warmup Bench
45x12
95x10
115x5

Bench(Back on smolov cycle again, but with new max of 235. This time I think I'll strictly follow it)
6x6x165

Warmup Squat
45x10
135x5
205x2

Squat
4x4x255 PR

Warmup Military press
45x10

Military Press
1x1x135 PR
1x1x140 PR (damn and I haven't even military pressed in 2 weeks+ )
1x5x105
4x5x110 (felt ridiculously easy....YES)

Power Clean
1x3x160 (attempt, kept fucking up)
1x3x135 (trying to lower my weight to fix my terrible form)

Lateral Raises
3x15x15 DB's (strict form) PR (pr cause I've never done them before other than for a stretch)

Final pump sets:

Front Shoulder raise
1x15x15 db's PR (PR cause I've never done them before)

DB Bench
1x7x75
1x9x75 PR YES! I thought I was totally done after the first sets, but even though I was wasted I got a new record on this set!

Calf Raises
2x15x160

Thoughts:
That squat set damn near wasted me. Hard stuff.
MP was super easy today, could have done more.
Power clean form sucks dick....
Couldn't believe the pr on db bench, wonder what I could get fresh???

 

[mikhon]

Nice topic to read. Fun and interesting. I will give it a try to some of the tips for workout here

 

[JDid23]

congrats on all those PRs dude!

 

[Tblock1]

congrats on all those PRs dude!

Thanks! Yeah I'm young(17) and have been only lifting for 10 months so I'm moving fast

 

[JDid23]

ahh awesome !! i thought i was one of the only younger guys on here

hopefully in 10 months, my lifts will be somehwere around there

 

[Tblock1]

ahh awesome !! i thought i was one of the only younger guys on here

hopefully in 10 months, my lifts will be somehwere around there

What are your lifts like right now and at what bodyweight? Keep pushing it

 

[ExtraMile]

Updates:
Bodyweight-around 181

Bench: 235
Squat: still 285, haven't tried a max out, but I feel stronger
Deadlift: 335x2(waiting to go heavier because I want a belt to protect back)

Power Clean: 165 (haven't re-maxed, technique holding me back)

Starting smolov squat tomorrow at max of 235.

Saturday 11/07/09
Went on 5 hour off-trail hike with friend, lots of hiking up steep hills hamstrings still sore from stiff-leg deadlifts, as I've never done them before.

Sunday 11/08/09
Just did max pullups:13
Then chinups: 12

Haven't done pullups in like a month so I am weak on them
Also I have gained 10 pounds, mostly water weight from creatine, so they are a little harder. Would have got more but I didn't warm up or anything

Took arm measurements after pullups, arms somewhat warm and pumped
Arms: 14.5 inches ( I think they're usually around just over 14 completely cold)

Forearms are 13 inches cold (I'm a rock climber so my forearms are huge compared to my arms-lol makes my biceps look small)

One question about measuring forearms: Do you measure them at tir largets part, like 2 inches or so above the elbow, or in the midpoint of the forearms? I measured them at their largets point flexed. Thanks.

we have the same arm measurements! My bi's are exactly 14inch cold flexed and my forearms are 13inch tensed at their biggest point

 

[JDid23]

What are your lifts like right now and at what bodyweight? Keep pushing it

not good haha

i lifted for like 2 1/2 months (not really consistent w/ my workout) and got to like 185x5 squat after a month i hurt my quad, 225x4 deadlift, 135x5ish bench press, 80x8 OHP, 110x8 Row.. around 9 or 10 dips

everything dropped miserably though

look forward to progressing as well as seeing yours man

 

[Tblock1]

Have a couple of entries to catch up on:

Tuesday 11/10/09
Rock Climbing 2 hours

Cardio 1 1/2 miles in 10:38 on treadmill

Floor wipers @135x15
ab crunch machine @70 x12 PR
Floor wipers @135x15
ab crunch machine @70 x10
floor wipers @135x10

 

[Tblock1]

we have the same arm measurements! My bi's are exactly 14inch cold flexed and my forearms are 13inch tensed at their biggest point

Yeah I look pretty similar to your build actually. I wonder what my forearms measure when I'm rock climbing though because they get huge and ridiculously veiny...

 

[Tblock1]

Wednesday 11/11/09

Warmup Bench
45x10
95x8
115x5
135x5

Bench
7x5x175 (pretty easy but rotary cuffs hurt)


Warmup front squat
135x5

Front Squat
5x3x175 (pain in left knee so I stopped)

Squat
1x2x230 (pain in left leg-stopped)

Triceps Bomber (like skullcrusher but with 25 lb weird bar)
1x10x75
1x8x75
1x5x75

-Light workout, worried about rotary cuff pain when benching, elbows always flare out
-Squats also had issues, pain in knee plus legs, gonna wait till next monday to squat again

 

[Tblock1]

Thursday 11/12/09

Rock Climbing 2 hours

Cardio 1 1/2 miles 10:30 on treadmill (exact time)

ab crunch machine @70 x20 PR (Could have done more but I was out of time)

 

[Tblock1]

Friday 11/13/09
Warmup Bench
45x10
95x10
115x5
135x5

Bench
8x4x190 PR ( felt suuper easy, but rotary cuffs are still hurting a lot)
2x10x105 (for rotary cuff)

SLDL
205x8
235x8 PR

Underhand lat pull
2x140x8 PR
150x6 PR

Good morning
3x8x135

Bent over row
2x8x135 PR

DB Incline bench
1x8x50 (Rotary cuff doesn't hurt doing these)

DB Bench
1x8x75

Calf Raise
2x20x160

Lateral side raises
1x20x15 lb db's PR

Heading out for another workout in a few minutes, probably just going to do bench for smolov jr, first time ever benching two days in a row.

 

[Tblock1]

Saturday 11/14/09

Warmup Bench
45x10
95x8
115x5
135x5

Bench
7x3x205 PR

Notes
-Found out that my close grip bench press is as strong as my regular benhc, did one of the sets close grip and it felt the same
-Rotary cuff pain continues with wide grip full rom, elbows keep flaring out
-iced rotary cuff after workout


Sick Sunday thorough today....

 

[Tblock1]

Wednesday 11/18/09 (sick last few days, first workout since saturday)

Warmup Bench
45x20
95x8
115x5
135x5

Bench
6x6x175

Military Press
4x5x115 PR
1x5x120 PR

DB Curl (light)
left arm 1x4x45
right arm 1x6x45

Barbell Curl (haven't done ever really)
1x10x65
1x8x65

Front Squat
1x3x145

Squat (Decided to do some back squatting, and somehow ended up doing a 20 rep set)
1x20x145 (felt really good doing 20 reps, will do once a week from now on)

 

[Tblock1]

Thursday 11/19/09

Rock climbing 2 hours

ab crunch machine@80 x10 PR
@70x10 slow and steady

floor wipers @135
1x10
1x15

dragon flags
situps on decline with 35 lb dumbell 2x10

 

[Tblock1]

Friday 11/20/09
Warmup Bench
70x10
115x5
135x5

Bench
7x5x185 PR
1x7x165 (all I could manage after previous sets)

-felt good on bench, but felt lame just going in and doing bench

 

[Tblock1]

Saturday 11/21/09
Warmup Cardio: 1 mile on treadmill 8:04
-couldn't believe how tired I was after this, NEED TO RUN MORE!!!!

Warmup Bench
45x10
115x5
135x5

Bench (this is gonna be hard)
4x4x200 PR (failed last rep on 4th set)
1x3x200 (failed 4th rep)

Warmup Squat
45x10
135x5
205x3

Squat (I'm tired and don't feel like squatting, this is gonna make a man outta me)
3x3x270 PR (haven't squatted heavy for 12 days)

Circuit: did each exercise fro one set, the did the next set, etc

Good morning
3x8x135 (lol the bar felt so light on my back after that pr in squats I thought it was going to float away!!!!)

Row
3x8x135

SLDL (stiff leg deadlift)
3x8x245 PR

Curl grip lat pull (God I love lat pulls with a curl grip, really feel it in the back)
2x8x150 PR

-notes
super low energy today
-only time I've ever gotten home after a workout and felt like sleeping
-wasn't even a very hard workout but I felt really tired and not pumped up as usual

 

[JDid23]

nice workout bro

maybe just a suggestion-- do squats before bench. They take a lot more out of you!

also just wondering why you bench every workout.. you focusing on bringing up your bench?

 

[Tblock1]

nice workout bro

maybe just a suggestion-- do squats before bench. They take a lot more out of you!

also just wondering why you bench every workout.. you focusing on bringing up your bench?

I'm doing the smolov jr for bench for the 2nd time, that's why I'm benching 4 times a week usually (only 3 times this week because I was sick)

 

[Tblock1]

Goals Page

Current Lifts @ 180 or so All lifts current maxes, some may be higher now

Bench- 235
Squat- 285
Deadlift-335x2
Military Press-140
Power Clean-165
Front Squat-205
All Total-1365 Powerlifting total-855

Goals (plan to obtain these soon-not sure how soon though)

Bench-270 (or 1.5bw) (easiest)
Squat-360 (or 2x bw) (little harder)
Deadlift-450 (2.5x bw) (hardest)
Military press-180 (or 1x bw) (not too hard)
Power Clean-225 (or 1.25x bw) (technique!!!!!!!!1)
Front Squat-315 (or 1.75x bw) (harder-will need to front squat more)
All total-1800 Powerlifting total-1080

435 lb total gain, 225 lb powerlifting gain

Running Goals Conditioning Goals
-5:00 minute mile -100 pushups 2 minutes (solid form)
- 11:30 2 mile -100 situps 2 minutes (solid form)
-18:00 3 mile -20+ solid pullups
-Better running endurance overall -overall good pushups/situps/pullup endurance
-run minimum of 3 times a week


-currently my best mile is 5:14, best pushup time is 96 in 2 minutes, 59 in once minute
-those times have slipped though since I have concentrated on lifting and not ran and conditioned as much

 

[Tblock1]

Saturday 11/28

Warmup/Cardio 2 miles 15:02 on treadmill

Warmup Bench
45x10
115x5
135x5

Bench
2x3x210 PR
1x2x210 (failed 3rd rep)
2x3x210
2x2x210 (decided not to go to 3rd rep as I didn't have a spotter and dropping it on my chest hurts!)

I'm turning into a bench noob! AAHHH!. A 20 rep squat set will fix that on Monday though!

 

[Tblock1]

Monday 11/30/09

Warmup Bench
45x10
115x5
135x5

Bench
6x6x185 PR

Warmup Squat
45x10
135x5
205x3

Squat
0x285
0x285
0x285
AAAAHHH!!!! What happened to my squat! Motherfucker! I was supposed to do 2x2x285 for my routine, but I couldn't even get my old max once. WTF happened!!!!

Front Squat
4x2x195 PR (Used clean grip for first time and felt super solid)

Squat
1x20x165 PR
1x20x175 PR
1x5x185

WTF! I really need to revaluate my squatting routine as I couldn't get my old max from a month ago or so for one fucking rep!!!! I did two sets of 20 rep squats in a row, 1 minute break in between sets. Lets just say I say many strange things in the gym, and I can barely walk now. I almost did a 3rd 20 rep set with 185 but I wanted to be able to walk within the next month.

 

[JDid23]

shit dude good luck on your goals (especially deads haha)-- look intense

awesome workout on the 20 reppers.

 

[Scotsman]

Looking good man. Don't beat yourself up too much on missing your squats sometimes (especially with squats) you just have bad days. Keep up the good work you are making excellent progress.

Cheers,
Scotsman

 

[Tblock1]

Wednesday 12/02/09

Warmup Bench
45x20
115x10
135x5

Bench
3x5x195 PR ( I think)
1x4x195
1x5x195
1x3x195
1x3x195

Warm down
135x6
45x20

-Easy day today, was really tired so I just benched
I can still barely walk from those 2x20 rep squats!
Bench was supposed to be 7x5x190, but I bumped it to 195 instead, so I went to failure on 4 sets-----should have stayed at 190

Weight after lifting: 186.0 with shirt, workout shorts and boxers
-slight dehydrated, only got 70 ounces of liquid today

 

[Tblock1]

THIS IS AN OLD WORKOUT THAT I FORGOT TO POST

11/29/09
Sunday

Warmup Cardio: 5 minutes on bike, 89 calories burned

Warmup Military Press
45x10

Military Press
5x5x120 PR

Biceps barbell curl (haven't ever done these consistently)
1x8x85 (bar +70 lbs)
1x5x65

Alternating DB curls
1x5x40's(weak !)

Chinups
7 (tired)

Machine Preacher Curls (strict form, slow and steady, no rest)
1x2x60
1x4x50
1x6x40
1x7x30
1x10x20

Side Laterals
2x12x20's PR (2nd set wasn't as strict though)

Notes
I've worked my biceps directly a total of 4 times since I started this log, and 3 of those times I just did one set of curls. My biceps are really weak at direct work, and I was super pumped after one set of curls! I'm going to start doing one arm day a week.

 

[Tblock1]

Saturday 12/05/09

Cardio 2 miles 14:16 on treadmill
Stretching.....
Warmup Bench
45x15
45x10
95x5
115x5
135x5

Bench (9 reps 215, 15 reps total)
1x3x215 PR
1x2x215 (messed up 3rd rep)
1x2x215 (failed 3rd again)
1x2x215 (only tried 2, used closer grip)
1x6x185 (failed 7th rep, 215 took it outta me)

Front Squat (wrists hurt slightly with clean grip)
1x5x135 (warmup)
1x2x205 PR
1x1x225 PR
1x1x235 PR
1x0x245 (almost!!!)
4x2x205 PR (sets)
1x8x175 PR (damn tiring!!! )

 

[Tblock1]

Friday 12.04.09
Warmup: 2 miles 14:16 treadmill

Warmup bench
45x20
115x5
135x5

Bench
8x4x205 PR (yeahya!)
135x5

-Cut short on time

 

[Tblock1]

Tuesday 12.08.09
Rock climbing 2 hours
2 glasses milk, 2 g l-glutamine, chug some orange juice

Warmup Bench (really worked on form, finally got leg drive down----I think.....)
45x15
95x8
115x6
135x5
185x1
205x1

Bench
1x1x255 PR
1x0x260
1x21x135 PR (could have gotten a couple more reps but I haven't worked above 6 reps on bench for a long time so the lactice acid buildup was so bad I had to stop)

Zercher Squats
1x5x135 warmup
2x8x205 PR (never done these before, felt good but killed my arms, some internal bleeding in right arm)

Front Squats
1x3x205 PR

Fuck yeah on the bench!!! I'm gonna change up my workout routine for bench now, not sure what I'm gonna do yet.

 

[JDid23]

nice PRs man!!

 

[Tblock1]

nice PRs man!!

Thanks dude! 255 was my goal on the bench when I was 170 (1.5x bw) but now I'm 186 no clothes so I'm gonna have to get 280

 

[Tblock1]

Friday 12/11/09
Back+ moderate shoulders

Bicycling 2 minutes 32 calories burned

Warmup
Stretching, 1x20x20's db bench

Lateral Raise
1x15x20's PR (strict form)

DB Shoulder Press
1x10x50's PR (techinically because I don't remember my old pr, pretty easy though)

Barbell Curl
1x10x65 (bar+50)

Deadlift (YEAH!!!)
1x10x135
1x5x205
1x3x255
1x1x315 (felt so easy)
1x1x355 PR
1x0x365 (total mental block on this one)
1x2x315 (grip issues today)

SLDL (adding 10 pounds a week)
1x8x255 PR
1x8x255 (grip started slipping)

Row
1x8x145 PR (form not quite as strict)
1x8x135 (strict)

Curl grip lat pull
2x8x160 PR

Good morning
2x8x145 PR

Military Press
5x5x125 PR

Comments:

My belt came in from John inzer's site (thanks to anyone reading this who recommended it), so I did deadlifts today. Felt way stronger, and blew through 355. Felt like I could finally go all out now that my back was protected. I had some major grip issues today though, especially on the 255x8 sldl. On the second set my thumbs were completely off the bar by the end and I was just cupping it in my fingers, so lucky it didn't fall.
-Military press keeps shooting up, yeah!!!
-Curl grip machine only goes to 160, so I'm going to have to start putting extra weight on it
-To put 365 on the bar I had to put 45's, 35's 25's 3 10's either side, and 5 5's either side. The bar looked ridiculous and I couldn't have got any more weight on it. I think I'm finally outgrowing my gym

-So happy about the belt!!!!!

 

[JDid23]

sick workout man... must feel great to PR on everything

 

[Tblock1]

sick workout man... must feel great to PR on everything

Yeah it was great the belt made me feel like a beast because it is super stiff and feels like a band of steel protecting my back!

 

[moya]

get some chalk for those deads... even if it breaks the rules... just keep it clean and to yourself and it shouldnt be an issue...

 

[Tblock1]

get some chalk for those deads... even if it breaks the rules... just keep it clean and to yourself and it shouldnt be an issue...

Yeah I have lots of chalk for rock climbing so I'm gonna use some of that next time, I just keep forgetting to bring it Lol it was ridiculous on that 2nd set of 255x8 sldl like I said by the end my fingers were barely gripping it. On the last grip I had like 2 fingers on it lol.

 

[Tblock1]

Saturday 12/12/09

Cardio .25 mile warmup
3 miles treadmill 23:34

Warmup Bench
45x10
95x10

Bench
1x24x135 PR

-Hard cardio for me as I've been sick this week
-Heart Rate hit 202 in last .25 mile
-Going to work on repping 135 to failure because I have been training the bench with such low reps that after about 10 I get such severe lactic acid buildup it feels like my arms are going to explode
-I'm really going to start to work more on more cardio....

 

[Tblock1]

Monday 12/14/09

Warmup Squat
45x10
135x5
205x3
225x1

Squat
1x1x285
1x0x305
1x0x295
2x3x255
1x1x270

Overhead Squat
1x5x45
1x1x95
1x2x95
5 singles at 95

Incline Bench
1x10x45
1x3x135
1x0x185 (really high angle, lowered after this)
1x1x185 PR
1x1x195 PR

Bench
1x10x185 PR

Squat
1x20x185 PR

Notes
-Really pissed about squats, they haven't gone up at all!
-Decided to start Bill starr 5x5 next week
-Overhead squats are fun and I definitely could have done more weight but my form was bad, my knees caved in every time, inspired to do these by andalite
-Gotta love those 20 rep squats though

More thoughts:
-Bench is decent
-Squat really weak
-Deadlift weak
-Military press weak
-I definitely want to start spedning some quality time on squats, I need to be squatting 2x bodyweight!!!!

 

[ExtraMile]

what differance is bill star 5x5 as compared to the madcow 5x5 that most people use?

 

[Andalite]

You've been on a PR roll, brother. Good job and congrats! I hope you nail many more PRs

 

[Tblock1]

Tuesday 12/15/09

Rock climbing 2 hours
Cardio: 2miles 12:46 (not that hard, still had a nice sweat though)

Seated smith machine military press
1x10x135
1x1x205 (almost got a second rep)
1x3x185
1x7x155
1x6x155
4x5x155

Seated DB press
1x5x50's (light)

Triceps pressdown (full motion down past waist)
1x5x80
1x10x70
1x8x70
1x10x30 (for pump)

COMMENTS:
I think the smith bar only weighs 25 lbs because of counterweights, so subtract 20 lbs from those weights
Shoulders hurt today, think I overworked them recently
Was at a different gym today, normally I don't have a smith machine for use

 

[Tblock1]

what differance is bill star 5x5 as compared to the madcow 5x5 that most people use?

Not really sure I just saw this program and really liked the looks of it. It's called the madcow intermediate though so maybe it's the same

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[Tblock1]

You've been on a PR roll, brother. Good job and congrats! I hope you nail many more PRs

Thanks! This 5x5 I'm started promises many new pr's!!!!

 

[Tblock1]

Wednesday 12/16/09

.25 mile treadmill warmup

Warmup Bench
45x10
95x5
115x8
135x5
185x3
135x5

Bench
1x7x205 PR

Squat
45x5
135x5
205x3
2x5x255 PR

Front Squat
1x2x205 (tired)

Row
2x10x135 PR
1x10x115
1x4x115

Low Row
1x15x160

Mid Row
1x6x140

-last day taking creatine was 12/14/09
-tweaked upper back muscles rowing
-going to start stretching after every workout
-Looked over log, after 29 workouts I've benched 20 times, but only rowed 5 times! Going to place priority on rowing from now on

 

[JDid23]

wats the difference between low row and mid row?

 

[Tblock1]

wats the difference between low row and mid row?

Well they are both machines. The low row has 2 handle things and you sit on the floor. The mid row also has 2 handles but they are bars and you sit on a seat and pull it at chest level. Both machines only go to 160 at my gym, otherwise I could do a lit more on the low row.

 

[JDid23]

Well they are both machines. The low row has 2 handle things and you sit on the floor. The mid row also has 2 handles but they are bars and you sit on a seat and pull it at chest level. Both machines only go to 160 at my gym, otherwise I could do a lit more on the low row.

why don't you do BB rows or DB rows?

 

[Tblock1]

why don't you do BB rows or DB rows?

Um...they are right in my log under rows. Those are barbell rows

 

[ExtraMile]

bent over bb rows are the shit!

 

[JDid23]

o my bad lol

nice workouts though man.

 

[Andalite]

Wednesday 12/16/09

.25 mile treadmill warmup

Warmup Bench
45x10
95x5
115x8
135x5
185x3
135x5

Bench
1x7x205 PR

Squat
45x5
135x5
205x3
2x5x255 PR

Front Squat
1x2x205 (tired)

Row
2x10x135 PR
1x10x115
1x4x115

Low Row
1x15x160

Mid Row
1x6x140

-last day taking creatine was 12/14/09
-tweaked upper back muscles rowing
-going to start stretching after every workout
-Looked over log, after 29 workouts I've benched 20 times, but only rowed 5 times! Going to place priority on rowing from now on

Nice Squatting.

You know, if you want your Front Squats to come up, do them prior to back squats. Usually when you're gonna do more than 1 squat variation in a workout session, you move from the exercise which requires the most ROM to the one that requires the least. So, like in that famous 4 Squat Workout, they have you do Overhead Squats, Front Squats, Back Squats and then half Squats. This is just a suggestion because you wrote you were tired...If you arrange the exercises like this then you never reduce the weight on the bar. It always goes up because you can always front squat more than you can overhead squat and you can always back squats more than you front squat and everyone can half squat the most!

So give it a shot if you like, TBlock.

I agree with your observations. You should be rowing more. Good luck!

 

[Tblock1]

Nice Squatting.

You know, if you want your Front Squats to come up, do them prior to back squats. Usually when you're gonna do more than 1 squat variation in a workout session, you move from the exercise which requires the most ROM to the one that requires the least. So, like in that famous 4 Squat Workout, they have you do Overhead Squats, Front Squats, Back Squats and then half Squats. This is just a suggestion because you wrote you were tired...If you arrange the exercises like this then you never reduce the weight on the bar. It always goes up because you can always front squat more than you can overhead squat and you can always back squats more than you front squat and everyone can half squat the most!

So give it a shot if you like, TBlock.

I agree with your observations. You should be rowing more. Good luck!

I like that 4 squat workout it looks good! 2 things though:
- Need to work on overhead squat form because it was easy holding the weight above my head but my knees sent way over my toes and my form was all wacked with legs bending out and stuff. I'll need better from before I go heavier on these.
-Can't half squats be bad for your knees?

 

[Andalite]

I like that 4 squat workout it looks good! 2 things though:
- Need to work on overhead squat form because it was easy holding the weight above my head but my knees sent way over my toes and my form was all wacked with legs bending out and stuff. I'll need better from before I go heavier on these.
-Can't half squats be bad for your knees?

Your knees going over your toes is an age old myth. Knees over toes is irrelevant. You need to worry about hips and hip mobility. Do your mobility drills (SaiBot would agree with me on this) and try overhead squats first. If you need help with this, hit me up. I have a lot of practice and experience with them and after ignoring them for 2 months I am just getting back into it and reading over my past notes and remembering things...

I have been doing the four squat workout minus the last squat lol...If you're interested in this, here's what you should know:

1.) You NEVER reduce the weight on the bar. It only goes upwards, ok?

2.) The four exercises are: Overhead Squats, Front Squats, Back Squats and Half Squats.

You do 3-4 sets per exercise. Rep ranges are really up to you but here's what you're supposed to do according to the program:
Set 1 = 5-7 reps
Set 2 = 3-5 reps
Set 3 = 2-3 reps
Set 4 (Optional) = 1-2 reps

I worry about my knees on half squats too...which is why I sort of do 4-5 sets for all the other exercises and do just 2 heavy sets on the half squat and call it a day.

 

[Tblock1]

Monday 12.21.09

Weight 192.6 w/shorts and shirt before workout

Squat( all sets by 5)
45
120
150
180
205
235

Bench
45
130
155
180
140

Hypers
2x20x45 lbs PR

Situps on hyper machine
1x12x45 PR (bodyweight +45 lb dumbell)1x12x50 PR (bodyweight +50 lb dumbell)Situps on floor
1x10x50 lbs added PR

-lowback pain after squats
-rows made it worse
-after 2nd set of hypers it felt better
-need to stretch more, and warmup better
-workout took 49 minutes
-first day of Bill Starr 5x5
-Haven't done a solid workout since last wednesday, so I've felt super aggressive. Need workouts to get it out. Lol yesterday I randomly started punching the wall to get out my aggressiveness, need those workouts!!!

 

[Andalite]

Congrats on all the PRs!!!

 

[Tblock1]

Congrats on all the PRs!!!

Thanks!


EDIT: Workout took 40 mintues, not 49 minutes.

 

[Tblock1]

Tuesay 12.22.09

Alternative Cardio Day

Bodyweight=morning 189.8 lbs with t-shirt +shorts

Pullups=11

Rucksack march: 6 miles 1:47:57 w/82.o lbs in pack + 6 minute break PR

189.0 lbs bodyweight after ruck march no clothes

Comments:

Hiked my local trail (6 mile loop) with 82 lbs in my old schoolback pack, very uncomfortable. I haven't done this in 3 months so it was super hard, but I still beat my old time with 74 lbs by 5 minutes. At the end it got dark and I ended up running in the dark with a little flashlight and 82 lbs on my back because I thought I was behind my old time. This is by the far the hardest workout I ever do, I am so covered in sweat by the end and so tired I can barely move. The trail gains about 900 feet elevation, which isn't too bad. So happy I beat my old time!!!! I think I am going to take tomorrow off and do my next workout Thurday instead, will see how I feel tomorrow.

 

[Andalite]

Dude, that cardio run sounds damn exciting. I'd love to do something like that.

 

[Tblock1]

Dude, that cardio run sounds damn exciting. I'd love to do something like that.

Exciting would be one word you might use for it. I could think of a few other not so nice words though..... Actually most of it was just a fast walking pace, but the last 1.5 miles on the way back I started running because I thought I wasn't going to make the time. I was so soaked after it I felt like I had just been in a swimming pool. I live in a forested area and the trail goes by a creek through a forest, so at least I had some nice scenery. The thing that makes it so hard is that once you get started your heart rate never drops below like 150 beats per minute, most of the time it was going much faster. Holding that rate for almost 2 hours gets tiring

 

[Tblock1]

Thursday 12/24/09

Squat (all sets by 5)
120
150
175
175

Deadlift (all sets unless noted by 5)
185
220
1x1x365 PR
1x1x375 PR
255
290

Military Press(all sets by 5)
90
95
110
130
0x1x155
1x1x150 PR
1x1x155 PR

Situps
1x15x50 PR
1x10x60 PR
1x10x70 PR

Good mornings
1x8x160 PR
2x5x185 PR

Curl Grip Lat pull
2x8x170 PR

Comments:

Fuck yeah on the deadlifts!!!! Could have pulled 385 easy, but I ran out of room on my gym's fucking bar using all the 5 pound weights I tried to set 5 pound dumbells on there but they fell off. I'm going to have to go Jack Bauer on that shit next time and duck tape extra weight on there I did the whole workout like one big superset, almost non-stop. One of the best workouts in a long time Good mornings and lat pulls were super hard, I had to hang a 10 pound dumbell on the stack as it only goes to 160 for lat pulls. The main thing that changed for my deadlifting is all the accesory work I've been doing, all taken from the Coan/Phillipi deadlift routine. SLDL's really helped too. God I"M SO FUCKING HAPPY ABOUT THE DEADLIFT!!!! I also used caffeine for my first time too, and I was super pumped up beforehand. It was all a mental stumbling block before as I could barely budge 365 up last time. Also I kept the bar much closer to me this time, which really helped. I set enough pr's to make up for extra mile, as his gym was closed.

 

[JDid23]

wow sick workout man!

 

[Andalite]

SOLID deadlifts, bro!

 

[Tblock1]

So one question for everyone (or anyone who knows): I got 375 for my deadlift so should I update the template for 5x5, putting in my new pr, or should I leave it at 355 by one? I'm thinking I should update it, since it's my first week doing it and all, and otherwise I'll be doing under my limit. What do you think?

 

[ExtraMile]

I ran out of room on my gym's fucking bar using all the 5 pound weights

I set enough pr's to make up for extra mile, as his gym was closed.

who not put 3 45's on each side, then a 35lb plate on each side to make 385?

hell yeah on the pr's aswell! Im thinking of goin to the gym tomorrow because its open on the 27-30th but only in the morning... i hate lifting in the morning

 

[SaiBoT]

Nice log bro, keep it up!

 

[JDid23]

So one question for everyone (or anyone who knows): I got 375 for my deadlift so should I update the template for 5x5, putting in my new pr, or should I leave it at 355 by one? I'm thinking I should update it, since it's my first week doing it and all, and otherwise I'll be doing under my limit. What do you think?

i think so.. you said you could have pulled 385 easy, so 355 doesn't seem like your 1RM

if that's true, go for it but if 375 was actually pretty damn hard for you, i would leave it at 355 because you won't stall as quickly.

 

[Tblock1]

Thanks to everyone!!! The problem with my gym is that I only have 2 45 plates. Here is how the bar looked: 1 45 plate each side, 1 35 plate, 1 25 plate, 3 10's each side, and 6 5's. That maxed the bar out, and I could barely even fit the clips on there. All that was left in the gym was a few 5 pound and 2.5 pound plates anyway. My gym is really small so it kinda sucks.... I'm going to have to duct tape plates or dumbells on it next time or some crazy shit like that.

 

[JDid23]

wow man that is terrible... you should try to find a new place to workout if that's an option

 

[Tblock1]

wow man that is terrible... you should try to find a new place to workout if that's an option

Well I get my place for free and my parents won't pay for another, and I don't have enough money to pay for one. At least I have enough to pay for a roll of duct tape

 

[ExtraMile]

Thanks to everyone!!! The problem with my gym is that I only have 2 45 plates. Here is how the bar looked: 1 45 plate each side, 1 35 plate, 1 25 plate, 3 10's each side, and 6 5's. That maxed the bar out, and I could barely even fit the clips on there. All that was left in the gym was a few 5 pound and 2.5 pound plates anyway. My gym is really small so it kinda sucks.... I'm going to have to duct tape plates or dumbells on it next time or some crazy shit like that.

DUDE! i thought my gym was small for only having 8 45's! looks like you have outgrown your gym. Only thing u can do now it duct tape or chain a dumbell onto each side of the bar but this would get so much easier if you just went to a new gym lol

wait what if you bought a few second hand 45's that someone is selling and put them in the back of your car, then took them to the gym?

 

[Tblock1]

Sunday 12/27/09

Squats(easy)
5x120
5x150
5x175
5x205
3x240
8x175

Bench
5x105
5x130
5x160
5x185(harder than it should be)
3x215(harder than it should be)
8x160

Row (really easy)
5x75
5x95
5x110
5x130
3x150
8x110

Dips (all PR's)
1x7 (bw)
1x8 (bw)
1x5 (bw+12.5 lbs)
1x5 (bw+20 lbs)
1x5 (bw+30 lbs)
1x5 (bw+35 lbs)
1x3 (bw +20 lbs :tired)

Curls
1x8xbar+50 (ez curl bar unless noted)
1x6xbar+70
1x4x95 lbs (in the squat rack motherfuckers)
1x2x95
1x5xbar+60

Triceps extensions
1x8x75

DB Pullover
1x10x50

Lying DB skullcrushers
1x8x35's PR
1x7x35's PR

Triceps pushdowns
1x8x60
1x4x80

Side Laterals
1x20x20's PR

Comments:
Squat was super easy, however bench was harder than it should be. My body got used to the super high intensity of smolov jr, so I lost a little strength with this lower intensity. I have NEVER done dips before, so this is a first for me, and I was pretty weak on them. I did curls in the squat rack today (yeahya!!!). I really like the lying DB skullcrushers, they felt really good. All my isolation lifts are pretty weak, so I'm working on them.

 

[Tblock1]

Monday 12/29/09
Measurements (upper body)
Right arm flexed cold: 14.6"
Left Arm flexed cold: 14.25"
right forearm flexed cold: 13.5"
left forearm flexed cold: 12.6"

Tuesday 12/30/09
1 mile warmup 6:44 treadmill

Squat (all sets by 5)
120
155
185
210
240

Bench
110
135
160
190
215 (needed spot)

Row
75
95
115
135
155

Situps
1x10x75 PR
3x10x80 PR

Hypers
2x20x50 PR

I feel like I'm doing something wrong with hypers, as I feel it almost entirely in my legs and butt and not in my back.

Gained .6 inch on my arms!!! If I measured like most people do I could say my arms are 15 inch, but I pulled in really tight and in a straight line and got 14.6 inch. Still great gains, and I'm not even on creatine or anything

 

[oso0960]

Wow bro, good job on all the pr's throughout your journal. This is the 1st time I've looked through it and I can't believe I didn't check it earlier! We have very similar stats, you're a little bit stronger though. Gives me more motivation to get stronger

 

[Tblock1]

Wow bro, good job on all the pr's throughout your journal. This is the 1st time I've looked through it and I can't believe I didn't check it earlier! We have very similar stats, you're a little bit stronger though. Gives me more motivation to get stronger

Thanks bro! Ya I've always noticed that we were pretty similar. Your log has been giving me motivation as you out squat me now. I can only do 285 once and you just got it for 3 reps damn it

 

[Andalite]

Congrats on yet more PRs!!!

 

[Tblock1]

Thursday 12/31/09

Squat (all sets of all exercises unless noted by 5)
125
155
185
185

Military Press super strict
85
100
115
135 PR (easy)

Deadlift
205
240
275
315 PR (pretty easy)
1x3x205 backdown set

Situps
1x10xBW (done really slowly)
2x10xbw+85 lbs PR

12 pullups, 8 pullups

1.5 mile run: 10:32, .5 mile cooldown

Comments:

Everything was pretty easy, except run. I really hate cardio these day, but I gotta do it. I haven't run on the track in a long time, and this was super hard for me. I HAVE GOT TO START RUNNING 3 DAYS A WEEK!!!! Back in september I was doing super well with running, but I've slacked off now. Keep me accountable, if you guys don't see runs in my log 3 days a week call me a pussy and give me shit for it seriously!!! Sometimes I need a little reminder

 

[oso0960]

Good shit man. The race is on

 

[JDid23]

nice bro!! way to hit 3 plates on your deads- i just got to 2 lol

what's your current height/weight?

 

[Andalite]

Happy New Year!!

 

[Tblock1]

nice bro!! way to hit 3 plates on your deads- i just got to 2 lol

what's your current height/weight?

I think I'm like 6 foot, and 195 with clothes on 190 without. Going to start creatine again soon so that will put some more water weight on me. 4 plates for deads is only 30 pounds away I got 375 max the other day so I just have to add a little more

 

[Tblock1]

Happy New Year!!

Thanks! Enjoy your New Year too! When do you head back to college?

 

[Andalite]

Thanks! Enjoy your New Year too! When do you head back to college?

The 12th

 

[Tblock1]

Since everyone else seems to be doing pictures of their progress, I'll add 2. I've only taken pictures of more forearms, so here you go.

Fitness :: PB180228.jpg picture by knivesforfun - Photobucket
Fitness :: PB180207.jpg picture by knivesforfun - Photobucket

My forearms actually aren't that veiny in those shots, they get like 10x more veiny sometimes

I also collect knives, so that's why my account is called knives for fun.

 

[JDid23]

forearms lookin good man!

 

[Tblock1]

forearms lookin good man!

Thanks bro!!!

 

[oso0960]

Nice bro! You're looking pretty lean and veiny..two things I want to achieve. Looks to me like I need to catch up to your upper body haha.

 

[JDid23]

dam i wish there was some other complete noob on here i could compete with

there is EM for squats, but is that even going to be a competition for me once he starts squatting again?

can't wait to have lifts like this... hopefully sometime around summer

keep the good shit up tblock.. also i just noticed that you PRd in dips with every set. Have you ever done dips up until that point?

 

[ExtraMile]

dam i wish there was some other complete noob on here i could compete with

there is EM for squats, but is that even going to be a competition for me once he starts squatting again?

well I hope its not!

and I feel ya, there has never been competition for me on here, and lifting isnt very big around here, well not lifting seriously so there is no1 in the gym, at school or on here that I can compare to so I can see where Im at...