Mah New Training Log

[sardonicone]

Quick Background:

I'm 29 years old, married, and fairly out of shape for being "thin". I've been a poster here on and off and hopefully I'll stick around this time.

Stats:

Height: 5' 7.5"
Weight: 140
Bf%: No Calipers. I do know that I have a gut now where a six pack used to reside.

Goals: Body weight of 165, lower my bf% down, Bench back over 225, DL and Squat @ 315 (ish).

Program I'm doing right now is Rippetoes Starting Strength (3 x 5 version)
I don't have a squat rack, so I'm trying to get low under my bench for each set, do a half-good morning, then proceed. It sucks. I'm working on getting a rack.

Before that I had done 3 weeks on a "Hard Body" workout plan from some book I bought years before. Was a bunch of 1 rep stuff, too many iso excercizes to be honest.

Supplements On: Just Animal Pak (Multi vits) I have a Superdrol Clone stack around here, but not doing it for at least 3-4 months most likely. I have everything for on cycle and PCT but the nolvadex, though I keep hearing conflicting reports on whether or not you need it with Superdrol or any of it's clones.

Diet: Is crap, I need to get that into shape pronto.

I'll post more info as I deem needed.

Todays Workout:

Walk/Jog 20 Minute warmup.

Squats: 3 x 5 @ 130
Bench 3 x 5 @ 135
DL: 1 x 5 @ 190


Notes: Almost buried myself under the bench on the last rep. God that's pathetic. Also struggled with the DL, might lower it next time. Of course, it could also be I didn't workout until just now. I'll take notes of how I feel come Thursdays workout to see if those weights are fine or not.

Next up: Tuesdays awesome workout.

 

[sardonicone]

First off, I'm stupid. I didn't realize that I posted this on MONDAY, not Sunday. Go figure.

Second off: Here's todays workout:

Walk/jog 20 minute warmup (max speed 4.5 mph)

Squats: 3 x 5 @ 135
Seated Overhead Press (barbell: 3 x 5 @ 95 (Only did seated because of the low height in the basement. I'm only 5'7", and even that's too tall for me to fully extend my arms upward. )
Power Clean 1 x 5 @ 105, 2 x 5 @ 110.

I need to get into the habit of not doing these so late at night. I felt pretty good though, sweated like a freaking beast once I hit those power cleans.

 

[enigma4dub]

Notes: Almost buried myself under the bench on the last rep. God that's pathetic. Also struggled with the DL, might lower it next time. Of course, it could also be I didn't workout until just now. I'll take notes of how I feel come Thursdays workout to see if those weights are fine or not.

Next up: Tuesdays awesome workout.

think in terms of long term progress. don't be too hard on yourself. you never want to be near/at failure right in the beginning of any training program, let alone after a long lay off. reset the weights a bit and have at it.

 

[keasbey]

id set the dl down 30 lbs so u dont stall to soon with other exercises still climbing same with the other lifts as well... if thats the 1st day and its goign ruff id lower everything accordingly to give you some running room. i loved the 3x5 program it helped me alot. are the seated over head press somthign against the back or without? GL man i look forward to seeing your progress

 

[sardonicone]

think in terms of long term progress. don't be too hard on yourself. you never want to be near/at failure right in the beginning of any training program, let alone after a long lay off. reset the weights a bit and have at it.

Thanks for the encouragement and advice. : )

id set the dl down 30 lbs so u dont stall to soon with other exercises still climbing same with the other lifts as well... if thats the 1st day and its goign ruff id lower everything accordingly to give you some running room. i loved the 3x5 program it helped me alot. are the seated over head press somthign against the back or without? GL man i look forward to seeing your progress

I'll take that into note, will wait a couple of days first just to see if it was a tired thing or just that's my plateau for now.

Todays workout:

First off, I felt like shit last night so didn't even bother lifting. I slept 12 hours and decided the extra day couldn't hurt.

Walk/jog 20 minutes (Top speed was 5.0 mph for 2 minutes)

Squat: 3 x 5 @ 140, felt pretty good about it. Could have sqeezed out more reps.

Bench 2 x 5 @ 140, 1 x 5 @ 135. Struggled on the last two sets, but looking back, was still better than what I did last time. I may have to stop at 145 then go down to 125 or something. We'll see.

I then decided to get stupid and just yank/front squat the bar off my bench instead of unloading first. My biceps yelled "FOUL" on that one, but after a few minutes seemed to feel ok again. Better not do that, EVER again. No reason for me to have gotten impatient.

DL 1 x 4 @ 185, reset myself and did 1 x 5 @ 185 as well.

I feel like puking would be the hottest shit ever right now.

 

[JLowe02]

according to your goals, i would try to keep your bf down through a clean diet, not cardio. everyone should do small cardio for overall health, but naturally thin people should avoid its excessive use.

i like the fact that you are concentrating on the three power moves. these are the true mass/strength builders and the safest way to workout for beginners.

gl man, looking good.

 

[sardonicone]

according to your goals, i would try to keep your bf down through a clean diet, not cardio. everyone should do small cardio for overall health, but naturally thin people should avoid its excessive use.

i like the fact that you are concentrating on the three power moves. these are the true mass/strength builders and the safest way to workout for beginners.

gl man, looking good.

I'm probably going to just eat like a horse for now, and not worry as much about being clean. Really the only "cardio" I'm doing is the 20 minute walks to warm up on lifting days, because lord knows all I need to do is pull something because I didn't warm it up first.

I may do one 30 minute run a week, using intervals, but yeah, other than that I'm avoiding it completely. I'm a former distance runner/wrestler, so I have to force myself to not run, since it's basically what I had to do every day for years.

And thanks again for the encouragement. Just getting ready to eat a box of mac N cheese with 2 cans of tuna.

 

[sardonicone]

Mondays awesome workout:

20 min Walk/Jog (top speed was 5.0 mph, 1.27 mile total distance).

Squat 3 x 5 @ 145. Felt ok on these, not great like last time, but ok.

Seated Barbell Press 2 x 5 @ 95, 1 x 4 @ 100. I think next time I'm just going to spread my legs out and try and do them that way while standing. I just feel weird and unbalened when I do these seated. Also went for my 5th rep on the last set and only got it about halfway. Hoping standing up gives me a firmer base to work with.

Powercleans: 3 x 5 @ 110
These things make my heart jump like crazy, sweat out a bucket full, and I feel like I need 10x the normal amount of air. I like these.

Time for some muscle milk. Then a meal @ 11.

Edit: Post workout bodyweight: 139. Considering I'm sweating like a fat guy at a titty bar, I'm ok with that.

 

[sardonicone]

Todays workout:

My power has been out for the past few days, so this workout was delayed by a day because of it.

Warmup: 20 Minute Walk/Jog (Distance 1.29 Miles, top speed 5.1 mph)

Squat 3 x 5 @ 150. Struggled to be honest. Form was off on a few reps. I'm going to try 155 next time and then probably have to reset. Kind of dissapointed at the moment.

Bench 2 x 5 @ 145, 1 x 5 @ 140 Ditto Here. I'll have to read up on exactly what it means to reset the weights, as this is my first time doing Rippetoe with any sort of real vigor. Maybe I just need to grunt or something.

Deadlift 1 x 5 @ 190. Felt ok on these actually. Though, admittedly, it was a slow set.

 

[enigma4dub]

remember the starting points are relative to percentages of your CURRENT maxes. for example maybe what was 70 percent of your max 12 or 18 mos ago isn't the same today.

i also think you could cut that 20 minute jog to like 5 minutes on the bike and then get right in the rack. make sure to have eaten a decent meal about an hour before. and caffeine always helps me.

 

[sardonicone]

remember the starting points are relative to percentages of your CURRENT maxes. for example maybe what was 70 percent of your max 12 or 18 mos ago isn't the same today.

i also think you could cut that 20 minute jog to like 5 minutes on the bike and then get right in the rack. make sure to have eaten a decent meal about an hour before. and caffeine always helps me.

Yeah, I didn't even bother to check out what my 1 rep maxes were before starting the program to be honest. Heck, with the Squat, I couldn't. I don't have a real squat rack, I'm just bending up and under the bar on my bench, then walking it back two steps to my mats. : /

I just threw some weights on there on day one and just went at it. Reseting though I suppose won't be the worst thing in the world, even if it does come earlier than I wanted.

As for the jogging/walk, it seems everyone here is completely adverse to any cardio at all. I understand that doing cardio can be counter productive, but the 60 minutes total I'm doing a week, with it being basically a walk for me, isn't burning more than 500 calories total. Yes, I do realize that equates to 1/7th a lb (of fat though) or over 1/4th (1800kcal is supposedly a pound of muscle) of muscle, but I'm fine with slow and steady winning the race.

Generally what I've been doing pre workout eating wise has been a protein shake about 90 minutes before, then some TRAC 45 minutes prior to getting on the treadmill. If I have anything heavier I tend to just feel bloated and miserable during my workouts.


I can see where modifications though can be made using your advice though, thanks for the tips bro!

 

[enigma4dub]

i was referring to the cardio before squats. just do the cardio at the end of the workout. save all leg strength for the squats just get the joints warmed up and get right in the rack.

 

[enigma4dub]

if you dont have a rack its an opportunity to work on your cleans. clean the weight off the floor, jerk it overhead, and squat from there.

 

[sardonicone]

Ah, gotcha. See, I don't really feel warmed up until I've been doing it for a little while. It just takes me some time to get loose. I could try doing 10 minutes or so in the future.

My problem is from being a middle distance runner and a wrestler in the background, I tend to still try and train like one. I have to get out of that habit.

As for the cleans, the most I've been able to clean and lift overhead thus far is 125. : ./.

@ Everyone - Thanks for all your encouragement and advice! It's nice having people to help you through your workout, and keep you on track.

Todays workout:

Walk/Jog 20 Minutes (Max Speed 5.5 Mph for 1 minute, total distance 1.33 miles)
I know, I need to do less, instead of more, each workout on this...I really mean too, but then I'm watching a Reds game while on the treadmill and the time just whizzes by.

Squats: 1 x 5 @ 155, 1 x 4 @ 155, 1 x 5 @ 155. First set felt fantastic. Then BOOM. Took 10 minutes to rest up before doing the last set. Turned on some Tool (AEnima) and yelled out the last set. Form was good, however was still a slow set.

Barbell standing overhead press: (Very wide leg stance to accomidate low ceiling) 1 x 5 @ 100 (felt really, really good, decided to go up 5 lbs), 1 x 5 @ 105, 1 x 3 @ 105. Obviously as good as that first set felt, I should have waited to up the weight until the last set. Missing reps can't be good.

Power Cleans: 3 x 5 @ 115,

PROS: I didn't even feel like working out today, and felt like I was going to bury myself under 135 at first on the squat. I gutted it out though. I'm proud of myself for that.


CONS: I'm not eating anywhere near enough nor sleeping anywhere near enough right now. I know this. I really REALLY need to work on that. I'm just shooting myself in the foot doing this.

Edit: Post workout bw (Stripped down): 138.0

 

[enigma4dub]

get your ass in the kitchen!

 

[sardonicone]

get your ass in the kitchen!

I did!

Notes: Changed sleeping. Upped it to 7 hours a night, which is a miracle for me.

Also added a nighttime shake (Muscle Milk) The added 640 calories should help
me.

AND Changed my warmup to 10 minutes on the treadmill.

Todays Workout:

Walk 10 Minutes (.70 miles, 4.5 mph top speed). Didn't feel all the way loose after this, but was "warm"

Squat:

155 @ 5/5/5. First 14 reps felt great, then went weak on the very last rep and had bad form in getting it. However up until that point it felt as if I was using too light a weight. We'll see come Thursday.

Bench:

145 @ 5/5/4 Again, felt easy then suddenly just lost energy at the very end. However, at least I didn't have to go DOWN in weight this time. Thursdays workout will be telling.

DL:

195 @ 5. Set went quick. Like super quick for me.

Ab work: Added trunk twists (10lb plate each hand) 2 x 10 and Negative Situps with 10 lb plate (1 x 10) at end. I just want to make sure I do something for upfront to keep core stability.

Overall I felt great about this workout. When I got on the treadmill I felt dead tired, and yet this was my strongest workout to date.


EDIT: Post workout bw was 141.4

 

[sardonicone]

Still doing the extra shake a day, still sleeping ~ 7 hours a night. I did a 12 hour day at work today...so a bit tired.

Thursdays Workout:

Walk/Jog 10 Minutes (Top speed 5.2 mph, distance covered was .72 Miles)

Squat 160 @ 5/5/4. Squats kicked the ever-loving shit out of me today.
Standing Barbell Press 105 @ 5/5/4
Power Cleans 120 @ 5/5/5. On the last rep after I got it I felt dizzy and almost fell down.

I'm tired, sore, and feel like puking. I'll save the ab work for Saturday.

 

[keasbey]

keep it up bro lookin good. hows your pre work out nutrition? if you feel a lack of energy try to eat somthing with some carbs before gym time like a 1hour30 before hand. it might help out if you arent already doin it

 

[sardonicone]

keep it up bro lookin good. hows your pre work out nutrition? if you feel a lack of energy try to eat somthing with some carbs before gym time like a 1hour30 before hand. it might help out if you arent already doin it

What I usually do is have a Muscle Milk Shake (made with 2% milk, 16 oz) 90 minutes before I workout, and then my Trac w/ Water and or Juice 45 minutes before. I probably need to get more carbs in beforehand, so maybe I'll start using juice more often in my Trac.

Thanks for reading and the tips bro!

 

[sardonicone]

Ok, first off, starting a SD clone cycle next week. Here's the thread:
http://www.elitefitness.com/forum/bodybuilding-supplements/supermastervol-sd-clone-605253.html

Any suggestions in there would be helpful.

Todays workout:

10 Minute Walk/Jog (top speed 5.5 mph, .73 mile distance)

Squats: 160 @ 5/5/5. Took 5 min breaks in between today, just felt sick(ish) so wanted to give myself ample rest on these. They went pretty well, last set was a struggle but still managed to rep out.

Bench: 145 @ 5/5/ Power felt great, but still no real "endurance". I'd throw up the first 3 reps like they were 95 lbs, then just tire out on all the sets. Used 3 Minute breaks on these. However, all reps were done, with good form, so it's time to up it to 150 when bench comes back around (on Thurs)

DL: 200 @ 5. YAY my first lift back over 200! Set wasn't all that difficult, but I found myself rounding my back on the way up. The first two reps it was kinda bad on that, the third and fourth rep was much better, the fith rep was so-so. I focused on exploding at the hips but midway through the rep my back would seem to lose tension and wasn't keeping pace with my legs.

*Notes*

I'm hungry, like all the time now. It's crazy. I also freaked out at the scale earlier. AT first, it said 145.4 was my post workout bw. Then I realized I still had my shoes and gloves on. Post workout bw ended up being 142.8. Considering I was struggling to even make 140 before I started working out again two months ago (132 bw at start, 135-140 at start of 3 x 5 training) I'm pleased with this progress. All my lifts are still going up, and even when I feel dead tired, my lifting seems to be progressing regardless. I just wish my body would get used to the extra sleep already. This lethargy deal is kicking my rear end.

 

[enigma4dub]

glad to see weight is going up keep at it. sounds like your metabolism is kicking ass. 7 hours is too much sleep for you?

 

[sardonicone]

glad to see weight is going up keep at it. sounds like your metabolism is kicking ass. 7 hours is too much sleep for you?

It IS kicking ass. It's slowly turning back into the metabolism I had when I was at 110 lbs. Which means I'm eating all the time. Hell, I'm having a protien bar right now, and I'll have a muscle milk shake in a few hours. AND I'll probably have a meal in between when the wife wakes back up.

I probably would gain more weight if I could force myself to sleep 8 hours a night, but just getting myself to 7 was a chore (usually I'd get 5-5.5 on a good night). I have trouble sleeping, been thinking about trying to get on something for it. Luckily I can force myself to get 6.5-7.5 now.

I also need a new bed. Son has jumped on our matress a billion times so it sucks. Might just get one of those memory foam wallmart specials, or at least the 4 inch topper of that to put on what we have now.

And again thanks for all the encouragement/advice!

 

[sardonicone]

Tuesday is here, and that means workoutday!

*Notes* Still Eating like a freak. Also started my SD cycle @ 20/20/20.

Warmup:

Walk/Jog 10 Minutes (.74 distance)

Squat 165 @ 5/4/5

Paused on the 3rd rep on before going back up during the second set, killed me. Waited 4 minutes after that set to do my last set. Still struggled on the last set, form wasn't good.

SBP's 105 @ 5/5/5

First set felt great, second set ok, last set's final two reps were killer.


Powercleans 120 @ 5/5/5

I redid 120 for the sole reason that I can't come close to 135 on a powerclean, so I figured it had to be some sort of mistake that 3 sets of 5 at 120 went well. They didn't today. They kicked my ass something fierce. Maybe I did 115 last week and didn't realize it? I don't know. Powercleans to me are the most exhausting, grueling exercise of all time. It's certainly the only lift in this routine that has me gasping for air, feeling on the verge of collapse, and sweating pure buckets during each set. And that's taking 5-10 seconds inbetween each rep.

Didn't check my post workout bw today. Sorry gang.

 

[enigma4dub]

Powercleans to me are the most exhausting, grueling exercise of all time. It's certainly the only lift in this routine that has me gasping for air, feeling on the verge of collapse, and sweating pure buckets during each set. And that's taking 5-10 seconds inbetween each rep.

power cleans take a bit of conditioning. have you done them in the past? sets of five is a lot of volume for cleans too, especially this high of a percentage of your max.

 

[sardonicone]

power cleans take a bit of conditioning. have you done them in the past? sets of five is a lot of volume for cleans too, especially this high of a percentage of your max.

I'll say! The only time I've done them in the past is when I started doing Rippetoes 3 x 5 last year before I got hurt. Other than that I have no previous experience with them. I like them, they're just exhausting!

 

[sardonicone]

Tonights Workout:

First off, I didn't workout last night as I went out with a friend to a bar. After two hours of having nothing I let myself have two beers. Big fucking mistake. I've felt like shit since. I should have known better than to put any extra pressure on my liver like that. Bad Eric. My preworkout meal of Boston Market doesn't seem to have done the trick either. Gas coming out both ends that smells like hot death.

Walk/Jog Warmup: 10 minutes, .75 miles.

Squat: 165 @ 5/5/5 First set was utterly God awful. I was actually praying for death, form was terrible, thought about quitting for the night and just trying again tomorrow. Then, on the second set, the first 3 reps felt like childs play. The last two were a bit of a struggle, but it was like night and day from the first set. The third set actually felt better than the second set. WTF? I thought you were supposed to feel weaker as the sets progressed.

I did notice from a form standpoint I seemed to be lagging on my left side a bit coming up. Considering I'm left handed, I just assumed my left side would be the stronger side overall, so that was kinda wierd. At any rate, 170 is up for Sunday now. I'm thinking at 185 (if I make it there) I may take it back down to 155 and go back up from there.

Bench: 150 @ 5/5/5 only time I truly felt tired was the last rep. I wasn't sure I'd make it, then all of the sudden I exploded the last part and BAM, was done.

DL : 205 @ 5. First off, I saw the 45's still sitting on the bar, and again, I was like, fuck this, I'm not unloading. So I just front squated them off and handled it like a champ this time.

Secondly, DL's were a fucking joke. I wasn't tired. I didn't feel like it was hard at all. The only issue was my grip. My grip seemed to be slipping badly. But the weight itself, as far as just picking it up and going, was easy as pie. 2 sec pause inbetween lifts.

Ok, now drinking aside, the past few days have been... weird. I'm hungry. All the time. I can't seem to eat enough. And all I want to do is sleep. Basically I'm an eating/sleeping/craping machine. I knew lethargy would probably be an issue, but I had no clue it would be this bad. Oh, and I want to sleep with, like EVERYTHING. I'd probably try and hump a tree right now if it had the right phallic interface.

Post workout bw: 144.0. That's 10lbs+ since I started working out again, and 5+ lbs since I started on Rippetoes program. Considering this is also post workout bw, I think that puts me at 146 ish or so, meaning I'm only 2 lbs off from the highest I've ever weighed.

Ok, I'm going to go eat now and then hump everything that moves.

 

[enigma4dub]

Tonights Workout:

First off, I didn't workout last night as I went out with a friend to a bar. After two hours of having nothing I let myself have two beers. Big fucking mistake. I've felt like shit since. I should have known better than to put any extra pressure on my liver like that. Bad Eric. My preworkout meal of Boston Market doesn't seem to have done the trick either. Gas coming out both ends that smells like hot death.

Walk/Jog Warmup: 10 minutes, .75 miles.

Squat: 165 @ 5/5/5 First set was utterly God awful. I was actually praying for death, form was terrible, thought about quitting for the night and just trying again tomorrow. Then, on the second set, the first 3 reps felt like childs play. The last two were a bit of a struggle, but it was like night and day from the first set. The third set actually felt better than the second set. WTF? I thought you were supposed to feel weaker as the sets progressed. your body gets primed as you warm up. 135x10 might have sufficently primed you for that first set.

I did notice from a form standpoint I seemed to be lagging on my left side a bit coming up. Considering I'm left handed, I just assumed my left side would be the stronger side overall, so that was kinda wierd. At any rate, 170 is up for Sunday now. I'm thinking at 185 (if I make it there) I may take it back down to 155 and go back up from there.

Bench: 150 @ 5/5/5 only time I truly felt tired was the last rep. I wasn't sure I'd make it, then all of the sudden I exploded the last part and BAM, was done.

DL : 205 @ 5. First off, I saw the 45's still sitting on the bar, and again, I was like, fuck this, I'm not unloading. So I just front squated them off and handled it like a champ this time.

Secondly, DL's were a fucking joke. I wasn't tired. I didn't feel like it was hard at all. The only issue was my grip. My grip seemed to be slipping badly. But the weight itself, as far as just picking it up and going, was easy as pie. 2 sec pause inbetween lifts. are you working on your grip strength? how are you gripping the bar? what about chalk?


Ok, now drinking aside, the past few days have been... weird. I'm hungry. All the time. I can't seem to eat enough. And all I want to do is sleep. Basically I'm an eating/sleeping/craping machine. I knew lethargy would probably be an issue, but I had no clue it would be this bad. Oh, and I want to sleep with, like EVERYTHING. I'd probably try and hump a tree right now if it had the right phallic interface.

Post workout bw: 144.0. That's 10lbs+ since I started working out again, and 5+ lbs since I started on Rippetoes program. Considering this is also post workout bw, I think that puts me at 146 ish or so, meaning I'm only 2 lbs off from the highest I've ever weighed.

Ok, I'm going to go eat now and then hump everything that moves.
good idea

 

[sardonicone]

Warm up sets always seem to tire me out, so I usually just use the bar and some stretching. I'll try that tomorrow though.

I haven't been doing anything for grip strength as of yet. Recommendations?

 

[enigma4dub]

heres a link in the sticky: http://www.elitefitness.com/forum/6236125-post64.html

double over til failure then over-under is how i approach dead grip. chalk helps too.

 

[enigma4dub]

also, when you say you are tired out after warmups are you referring to your cardiovascular capacity?

 

[sardonicone]

also, when you say you are tired out after warmups are you referring to your cardiovascular capacity?

No, I mean tired as in "weak". Now, granted, that was in the past, so I'll try and incorperate a warmup set @ 135 today on the squats when I work out.

And thanks for the link bro : ).

 

[sardonicone]

Todays Workout:

Walk/Jog 10 minutes (.76 mile distance)

Squat: (Warmup 135 x 8) 170 @ 5/5/3 -Buried during last set. I paused for too long, had to roll it off my back. Reps overall felt pretty hard, but not like anything impossible. We'll see on Tues/Wed.

Standing BB PRess: 110 @ 5/5/4 MEH. That's all I can say about that. Fuck not getting one more rep.

Powercleans: 125 @ 5/5/

Just looked at the time, shit, I have baseball game in less than an hour..
MEH is how I felt about this workout.

 

[sardonicone]

Supposed to workout last night. Couldn't because had to help the inlaws.

Tonights workout:

Walk/jog 10 minutes (.77 distance)

Squat: 135 @ 5, 170 @ 5/5/5 - Last rep was agonizingly slow. I was just waiting for me to get stuck halfway and be in no-mans land. Knees were popping like crazy for the first time in ages, but they didn't give me any trouble/pain issues.

Flat Bench: 155 @ 5/5/4 Wrist was sore after the first set. Having trouble with my lateral flexability with it right now. Pain didn't bother me on the sets, just ran out of gas at 4 and 1/2. Soooo close.


DL: 215 @ 1 x 5. Grip still a huge issue. Did the first three with a traditional grip, then went ahead and did the last two with a over/under grip (Romanian?)

I know the poundage is still increasing, but man, I just hate it when I don't finish my reps for the day.

Post workout bw: 144.0 : /

 

[sardonicone]

Todays Workout: (Was at work late last night, then had a cash game to go to... sad, I know)

Walk/Jog 10 minutes, .78 miles (6.0 mph top speed)

Squat: 135 @ 7, 175 @ 5/5/5 Nothing really of note here, last two reps were hard as balls.

Bench: 155 @ 5/5/ Just noticed I wasn't supposed to do bench today. Drrr. Quit after two sets.

Standing BB overhead press: 110 @ 5/5/4 ..... Failed again at this weight : /

Powercleans 125 @ 5/5/5 As always, my most difficult excercise of the day.

After today, 9 days left on SD(AMS clone). Wondering what I should do the next 9 days to get the most out of the rest of my cycle.

Post workout bw: 144.6

Side note 2: At the cash game last night, I had 4 kfc snakers and a large side of mash potatoes for dinner, and was STILL hungry.

 

[sardonicone]

Sometimes I can't stand the wife and kid.

Todays Workout:

Walk/Jog 10 min - .77 mile distance.

Squat: 135 @ 5, 180 @ 5/5/2 ... Excuse perhaps, but they wouldn't stop fucking arguing over bullshit while I was doing these, almost crushed myself @ 180 because I wasn't focused.

Bench: 155 @ 5/5/5. I don't know if it's my grip or what, but my right wrist keeps hurting me once I start benching. Upshot is I get to move up in weight next time. I like moving up in weight.

DL: 225 @ 5. Was. Fucking. Brutal. Grip issues plaguing me more than anything. Had to stop and reset each time, and was just drained on the last one, let the weights drop. Went normal grip x 2, then over under/under over/over under.

Dissapointed in the squats, as the first set felt fantastic, and the second set ok. Really thought I was going to power through that last set.

Post workout BW: 145.8.... really? I expected to still be 144 ish. Yay weightgain!

 

[sardonicone]

Apparently I'm hated by most of you.

Oh, and I just weighted myself at 147.0. Was after a protien shake though.

 

[enigma4dub]

Apparently I'm hated by most of you.

Oh, and I just weighted myself at 147.0. Was after a protien shake though.

i've been following along

 

[sardonicone]

Last nights Workout: (Was at work late last night, did this, then went to a party)

Walk/Jog 10 minutes, .81 miles (6.5 mph top speed)

Squat: 135 @ 5, 180 @ 5/5/5 Nothing really of note here, Form wasn't great, used more back than I should have. I think 185 will be my drop down weight.

Standing Barbell Military Presses: 115 @ 5/5/5 Oh, I wasn't even supposed to go to this weight yet. LOL

Powercleans 130 @ 5/5/2 As always, my most difficult excercise of the day. Tried with everything I could to do that last set, just couldn't flip them over.

Post workout bw: 147.6

 

[keasbey]

were here bro. one of my fav thing about going to the gym is its a good time to get everything out of ya that might be stressin ya out like work/school/family that might be buildin up
are you doing the 3x5? i think the powercleans are supposed to be 5x3.. which makes them alot more simple to do. i made the same mistake for like 2 months 5 straight would tire the shit out of me

 

[enigma4dub]

were here bro. one of my fav thing about going to the gym is its a good time to get everything out of ya that might be stressin ya out like work/school/family that might be buildin up
are you doing the 3x5? i think the powercleans are supposed to be 5x3.. which makes them alot more simple to do. i made the same mistake for like 2 months 5 straight would tire the shit out of me

thats a good point, 5 is a lot of reps for a set of cleans.

 

[sardonicone]

Thanks guys for the advice. I was just following along to the rippetoe thread posted @ bodybuilding.com
I'll have to try it.

Tonights workout: (Last SD workout, cycle ends tomorrow) In anticipation of coming off SD, I started my NO-Explode tonight. Arom-X (3 caps a day) and Nolva (day 1 60mg in 3ml solution, 40 mg the rest of week 1) starts on Tuesday.

Walk/Run 10 min (.84 mile distance, 6.5 top speed @ 1 minute)

Squat: 135 @ 8, 185 @ 5/5/5 True story, I listened to Bruce Faulconers SSJ3 transformation music in DBZ to do these, and yelled my ass off. Link to song: YouTube - Best of Dragon Ball Z music: SSJ3 Power-up My son came down on the last set and told me to stop, he didn't want me hurting myself. Legs feel/felt like jelly at the end, and last two reps on final set were tough as balls, w/ bad form. However I made it to one of my first "baby-step" goals. Now the question is to drop down or not.

Bench: 135 @ 5, 160 @ 5/5/6 (yeah, did last set till failure, got an extra rep out!) Used Vegetas "hells bells theme" for this one. Link: YouTube - DBZ - Vegeta's theme Hells Bells (PRT 1) wrist didn't hurt at all. By the way, yes I'm a dork who loves DBZ, and the songs worked apparently.

DL: 185 @ 3, 230 @ 5. Thought about doing another set after this, but I'm spent. Best workout so far though I think. Figures the str gains on SD really start kicking in just as I'm coming off.

Post workout bw: 146.8. Sweated my ass off tonight. Just normal (stripped down ofc) on the scale the past two days I've been hovering between 147-149.

E: I never could edit my weight on my first post here, which was at 135.

Which means in the last month and 10 days I've gained (normal) at least 12 lbs, and closer to 14. Str gains have been pretty decent imho too. I wish I had a camera right now, could have done starting photos and photos now. At any rate, won't be starting another SD cycle until Mid Nov probably, and might stack it with something else. I don't know. Thinking about dropping weights and starting a 5 x 5 post pct on this cycle.

 

[sardonicone]

Todays Workout:

I was supposed to work out last night, but things were a little crazy around here. My son went to the hospital on Monday after a scooter accident, 18 stitches and a lot of pain later we got back home, and been primarly helping out in that catagory until today.

Today is day 3 off SD. Been doing my pct (60mg nolva first day, 40 mg the past two, and 3 caps arom x at night).

Walk/Jog 10 Min, .84 distance, 6.5mph top speed for 1 min

Decided tonight I'm not dropping down. Hopefully the weight won't get extra heavy now that I'm "off". Dunno though.

Preworkout BW: 149.0

Squats: 135 @ 8, 190 @ 5/5/5 ???? Uh.. Ok, not on SD anymore, and the 185 almost killed me... wtf? These were pretty easy. Sweated like a pig, but didn't have to yell, just kinda.. grunted I guess. Last two reps were tough, but then on the last one I paused for 5 seconds before coming up, which made me use a lot of back in the process, but still didn't feel very hard. I seriously felt like I didn't do enough weight. Listened to SSJ3 Transformation Music again. Oh, and it really sucks still not having a power rack.

Standing Barbell Presses: 95 @ 5, 120 @ 5/5/2 Meh. Felt good on the first two sets, like real good. Oh well, still was a higher weight than the last time. Just gotta go for those extra reps.

Power Cleans: 135 @ 3/2/1... Gay. 125 @ 3/3


Post Workout BW: 146.6 - Eatin' time.

Oh, and any suggestions on doing anything differently people? Softball seasson starts back up for me on September 4th, first night is a doubleheader too : /.

 

[enigma4dub]

one idea drop the cleans down to singles and continue your progression. also don't be surprised that your squats are continuing to progress, you dont need to be taking anything for this program to work. assuming fatigue is in check you could progress for months. thats the idea behind the frequency, you should be getting better (more proficient) at the lifts all the time.

try resting a little more between each set of ohp. you could also transition into push presses now with your current weight and ride that out for a while.

 

[keasbey]

when i was doing the 3x5 i was taking the breaks required between sets to get the job done

 

[sardonicone]

Thanks for the ongoing encouragement and tips guys:

Todays workout:

Preworkout bw 149.8

Walk/Jog 10:01 (Top speed 7.0 mph 15 seconds, .89 mile distance)

Squat: 135 @ 8, 195 @ 5/1/0/5/2 (buried wtf, bar tilted, hit me in the neck, yes 2 times) I have a feeling I didn't eat enough today. I got dizzy during these, and must have been tilting the bar to my left. Used a lot of back on these too on the second set. Obviously we're going to be doing this weight again on Monday. Was just scared to be honest on the last set, so stopped at 2. I need weight collars and a squat rack, else it's time to drop weight I think and do 5 x 5

Bench 135 @ 5, 165 @ 5/4/5 still dizzy, and feel really weak. I'm laying my head on my desk in between sets. Went upstairs and drank some oj after second set.

DL: 185 @ 1, 235 @ 5

I'm going to go die now.

Long ass edit: 148.2 post workout bw. Drank a half gallon of oj afterwards, and am eating bread and milk right now, because too tired to do anything else.

I just weighted myself again, 150.6

 

[keasbey]

ha. nice yeah sounds like a lack of fueling or something holding ya back. take a shot at it next time. thing to keep an eye on is what your eating the days you feel good while lifitng and when your eating it.. and troubleshoot your preworkout nutrition to get the max out of the day