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T
The Shadow
Guest
trial0r said:
wel....the first work set should be for an all out 5 reps...then maybe 4 on the next set and then 3...stay with the weight until 5 reps are done on every set
Yet Another Old-School Training Journal (YAOSTJ!)
- Thread starter bishonen
- Start date
wel....the first work set should be for an all out 5 reps...then maybe 4 on the next set and then 3...stay with the weight until 5 reps are done on every set
Sunday, September 08
Bench Press 130x5,5 150x5,5,5
Bicep Curl 20x5,5 30x5,5,0
Deadlift 140x20
Standing Calf Raise 290x20,20
The last rep of the last set on the bench press was pretty much forced, but it still felt great getting 150 up. I'd only ever had it up for a set of 3 before.
Curls suck. 25# is too light and 30# is too heavy. I'll just work on 30# and curl boxes at work in my free time. They're all printed with their weight.
I'm definitely trying more food, because 150 on the bench was pretty tough, and I do not want to stall out next week at 155. Been drinking milk like I drink water recently.
Bench Press 130x5,5 150x5,5,5
Bicep Curl 20x5,5 30x5,5,0
Deadlift 140x20
Standing Calf Raise 290x20,20
The last rep of the last set on the bench press was pretty much forced, but it still felt great getting 150 up. I'd only ever had it up for a set of 3 before.
Curls suck. 25# is too light and 30# is too heavy. I'll just work on 30# and curl boxes at work in my free time. They're all printed with their weight.
I'm definitely trying more food, because 150 on the bench was pretty tough, and I do not want to stall out next week at 155. Been drinking milk like I drink water recently.
T
The Shadow
Guest
great job - be SURE to pound down at least a third of daily calories right after your wo
Friday, September 13
Seated Shoulder Press 80x5,5 100x5,5,5
Squat 130x3,3 150x3,3,3
Straight Leg Deadlift 105x20 110x10
Seated Calf Raise 80x20,20
I started off the day with a horrible time at work, at the end of an exhausting week at work that left me completely sore and tired, especially my shoulders and legs, with the added benefit of completely fatigued muscles and a really pissy outlook on life.
And I had a stomach ache too. But I stomped the 150 squat, which I didn't think I'd come close to finishing.
Shoulder presses felt about right, but I read the wrong numbers out of my training log (oops!) for the deadlift and calf raise. I'm not worrying too much about it. Once I realized the mistake I did what I could, but I didn't have a lot left in me at that point. I'll bump 5# from the weight I was supposed to do this week on the deadlift, and tough it out.
Seated Shoulder Press 80x5,5 100x5,5,5
Squat 130x3,3 150x3,3,3
Straight Leg Deadlift 105x20 110x10
Seated Calf Raise 80x20,20
I started off the day with a horrible time at work, at the end of an exhausting week at work that left me completely sore and tired, especially my shoulders and legs, with the added benefit of completely fatigued muscles and a really pissy outlook on life.
And I had a stomach ache too. But I stomped the 150 squat, which I didn't think I'd come close to finishing.
Shoulder presses felt about right, but I read the wrong numbers out of my training log (oops!) for the deadlift and calf raise. I'm not worrying too much about it. Once I realized the mistake I did what I could, but I didn't have a lot left in me at that point. I'll bump 5# from the weight I was supposed to do this week on the deadlift, and tough it out.
And I finally started active recovery (slow to order bands)
Ate at ton when I got home too.
Question, though. I just bought some creatine (for the dextrose / whey / ALA / creatine drink) and was thinking I should wait until I'm done with this routine before I start it. See what kinds of gains I make unaided and such. Any thoughts?
Ate at ton when I got home too.
Question, though. I just bought some creatine (for the dextrose / whey / ALA / creatine drink) and was thinking I should wait until I'm done with this routine before I start it. See what kinds of gains I make unaided and such. Any thoughts?
T
The Shadow
Guest
start it now.
Most people that tried thr routine were natty but were on creatine...etc.
Most people that tried thr routine were natty but were on creatine...etc.
Sunday, September 15
Bench Press 135x5,5 155x5,5,5
Bicep Curl 20x5,5 30x5,5,3
Deadlift 145x20
Standing Calf Raise 310x20,20
Again my training partner didn't show up, so I had to ask around for a spotter on the bench. The guy I had for the first two working sets was the perfect spotter. Point-blank he told me "I'm not going to touch the bar unless you're in trouble."
Of course, he left, and the guy I had on the third set wouldn't take his hands off the bar. But with how solid I was on the first two sets, I'm not going to worry too much about it.
I was actually surprised, since I'm still recovering from my Friday and Saturday. But I'm not the least bit sore, which is a first. Is dancing considered active recovery?
Bench Press 135x5,5 155x5,5,5
Bicep Curl 20x5,5 30x5,5,3
Deadlift 145x20
Standing Calf Raise 310x20,20
Again my training partner didn't show up, so I had to ask around for a spotter on the bench. The guy I had for the first two working sets was the perfect spotter. Point-blank he told me "I'm not going to touch the bar unless you're in trouble."
Of course, he left, and the guy I had on the third set wouldn't take his hands off the bar. But with how solid I was on the first two sets, I'm not going to worry too much about it.
I was actually surprised, since I'm still recovering from my Friday and Saturday. But I'm not the least bit sore, which is a first. Is dancing considered active recovery?
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Tuesday, September 17
Squat 125x5,5 145x5,5,5 150x5
Bent-Over Row 125x5,5 145x5,5,5
Dip 15x5,5 35x5,5,5
Shrug 40x5,5 60x5,5,5
Finishing up 'I'm a complete idiot' week, I read the wrong weight for squats, and forgot my gloves, so my hands are absolutely killing me. I'll pay more attention next week.
Squat 125x5,5 145x5,5,5 150x5
Bent-Over Row 125x5,5 145x5,5,5
Dip 15x5,5 35x5,5,5
Shrug 40x5,5 60x5,5,5
Finishing up 'I'm a complete idiot' week, I read the wrong weight for squats, and forgot my gloves, so my hands are absolutely killing me. I'll pay more attention next week.
